Champlain Valley CrossFit – Sport: Thursday, May 31st, 2018
*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) 40 minute EMOTM: Minute 1 – Monostructural Conditioning Minute 2 – Gymnastics/Skill Minute 3 – Non-Monostructural Conditioning Minute 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all…
Help Us Grow Our Brand
As CVCF starts to close in on its 8th Birthday, wow, we’ve seen our brand continue to grow in some aspects and fall in others. While people within the CrossFit community know CVCF throughout the world, it’s amazing how many people in the Chittenden County area don’t actually know about CrossFit, let alone Champlain Valley CrossFit. As we’ve been doing some work on our website, social media presence, etc. we’ve come to realize that while we have the largest CrossFit community in the area, we’ve been open the longest, we have a relatively poor presence in terms of our reviews and feedback about our facility. The majority of the athletes that actually train at CVCF have never “reviewed” us, mainly out-of-towners, so it’d be awesome if any of our regular athletes could do so. So with that said, if you’d like to help…
2018 CrossFit Games Raffle
Well it’s that time of year again. As we’ve done every year we’ll be doing a raffle to help raise money for the cost of the trip to the CrossFit Games. This year it will just be Dani and myself making the trip from Champlain Valley CrossFit after Dani recently qualified to compete for the 6th time at the CrossFit Games, 5x Individually and 1x Team. Fewer and fewer people can say they’ve qualified for the CrossFit Games as it gets increasingly more competitive each year, and even fewer people can say they’ve qualified 5 times. Dani and I have never been ones to just ask for money as that’s completely unfair for us to do. However doing a raffle is a great way for us to give a bunch of awesome product back to the community and at the same time raise…
Champlain Valley CrossFit – Sport: Wednesday, May 30th, 2018
WOD: 1) Back Rack Box Squat: 6-6-4-4-4 Every 2:30 x 5 sets Warm-up as needed. Use a box height that puts you at parallel or just above. We will be doing box squats for the next 8 weeks so remember what you’re setup is. In addition don’t be afraid to play around with your stance, standing a little wider is a good fit for Box Squatting and will help you get some more Hamstring Engagement. Remember the goal is to reach back for the box, get those hamstrings involved, not just sit straight down and make it all quads. 2) Front Rack Box Step-ups: 8/side Every 2:30 x 4 sets Use the same box height you used to Box Squat. Perform all reps on 1 leg before switching to the other. Reference 4/30/18 for loading. 3) 10 minute AMRAP: 21 Wall Balls 20/14 12 Power Cleans 135/95 Extra Work: 4) Hollow Hold: Accumulate 3…
Champlain Valley CrossFit – Competition: Wednesday, May 30th, 2018
WOD: 1) Back Rack Box Squat: 6-6-4-4-4 Every 2:30 x 5 sets Warm-up as needed. Use a box height that puts you at parallel or just above. We will be doing box squats for the next 8 weeks so remember what you’re setup is. In addition don’t be afraid to play around with your stance, standing a little wider is a good fit for Box Squatting and will help you get some more Hamstring Engagement. Remember the goal is to reach back for the box, get those hamstrings involved, not just sit straight down and make it all quads. 2) Front Rack Box Step-ups: 8/side Every 2:30 x 4 sets Use the same box height you used to Box Squat. Perform all reps on 1 leg before switching to the other. Reference 4/30/18 for loading. 3) Every 4:00 x 5 sets: 1 Squat Clean Thruster + 2 Squat Clean and Jerk…
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