Champlain Valley CrossFit – Fitness: Saturday, June 23rd, 2018
*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) 5 rounds – 4 minute AMRAP – 1 minute Rest: 400m Run 20 Ball Slams 40/30 Max Rope Climbs 15ft or Rope Sit-to-Stand Extra Work: 2) Kneeling Split Single Arm Kettlebell Press: 4 sets of 8/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Friday, June 22nd, 2018
*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from the Muscle Clean + Push Press. 3) Clean + Jerk: Every 1:00 x 7 sets Continue to build loading from the Power Clean + Push Jerk. 4) 21-15-9 – AQAP: Thrusters 65/45 Pull-ups Extra Work: 5) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. 6) C2 Bike: 20k Time Trial Get after it, have fun, embrace the pain. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Friday, June 22nd, 2018
*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Every 3:00 x 7 sets: 10 Dumbbell Bench Press + 5/side Single Arm Kettlebell Upright Row + 30 second Front Plank Hold Reference last week for loading for the Bench Press. Move with intent between movements but don’t feel like you need to race. Add load to the Plank if it’s too easy for you. 2) 7 minute AMRAP: 21-15-9 Thrusters 45/35 21-15-9 Ring Rows Extra Work: 3) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Friday, June 22nd, 2018
*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from the Muscle Clean + Push Press. 3) Clean + Jerk: Every 1:00 x 7 sets Continue to build loading from the Power Clean + Push Jerk. 4) “Fran” – 21-15-9 – AQAP: Thrusters 95/65 Pull-ups Have fun! 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Add load as deemed fit. 6) C2 Bike: 20k Time Trial Get after it, have fun, embrace the pain. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Thursday, June 21st, 2018
*Games Fundraiser HERE **Help Us Grow Our Brand HERE Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended…
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