Champlain Valley CrossFit – Fitness: Saturday, April 7th, 2018
*We are changing our client management software HERE WOD: 1) 2 sets for Max Reps: 3 minutes Ski/Bike/Row/Run 2 minutes Air Squats 1 minute Shoulder-to-Overhead 65/45 1 minute Rest 1 minute Shoulder-to-Overhead 65/45 2 minutes Air Squats 3 minutes Ski/Bike/Row/Run 1 minute Rest Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Push Press – Moving our Client Management + Billing Software
It’s Spring, well it was until the snow started dumping 60 minutes ago, when will it end, ah! As we come into the Spring we are doing a little house keeping and cleaning, not with the physical end of the gym, but with our software management of all of our amazing athletes. After almost 7 years on Mindbody we’ve found their system to be slower and slower, less and less functional relative to what is out there now, and their pricing has tripled since we starting using their product. So, it’s time to make a switch. This morning all of our members should have received an e-mail from Push Press asking them to update their Credit Card information, this is not spam, so please, we’d greatly appreciate you updating your Credit Card information. For some of you, you currently bill through ACH (directly…
Champlain Valley CrossFit – Fitness: Friday, April 6th, 2018
WOD: 1) 21 minute EMOTM: 1 – 3 Bench Press 2 – 3/side Split Kneeling Single Arm Dumbbell Press 3 – 100ft D-Ball Bear Carry Warm-up as needed for the Bench Press. Start around 60-70% and build as deemed fit. Pick a weight and stick with it for the Presses treating this and the D-Ball Carry as accessory movements. 2) 10 minute AMRAP: 21-15-9 Wall Balls 14/8 21-15-9 Dumbbell Deadlifts 35/25 21-15-9 Ring Rows Extra Work: 3) D-Ball Bear Hug Step-ups: 4 sets of 10/side Rest 2-3 minutes between sets. Set the box height so hip and knee are in line. Alternate legs each rep. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Friday, April 6th, 2018
WOD: 1) AQAP: 4000m C2 Bike 2000m C2 Row 1000m C2 Ski Have fun and hit it hard. 2) Jerk Balance: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. 3) 2 Clean High-Pull + Muscle Clean + Push Press: Every 1:30 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between each rep. 4) Power Clean + Clean + Jerk: Every 1:30 x 7 sets Continue to build loading from the first complex. Drop and reset between the Cleans. 5) 10 minute AMRAP: 21-15-9 Wall Balls 30/20 21-15-9 Dumbbell Deadlifts 70/50 21-15-9 Chest-to-bar Pull-ups Scale as needed. 6) D-Ball Bear Hug Step-ups: 4 sets of 10/side Rest 2-3 minutes between sets. Set the box height so hip and knee are in line. Alternate legs each rep. 7) Single Leg Kettlebell Deadlift: 3 sets…
Champlain Valley CrossFit – Sport: Friday, April 6th, 2018
WOD: 1) 2 Clean High-Pull + Muscle Clean + Push Press: Every 1:30 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between each rep. 2) Power Clean + Clean + Jerk: Every 1:30 x 7 sets Continue to build loading from the first complex. Drop and reset between the Cleans. 3) 10 minute AMRAP: 21-15-9 Wall Balls 20/14 21-15-9 Dumbbell Deadlifts 50/35 21-15-9 Pull-ups Extra Work: 4) D-Ball Bear Hug Step-ups: 4 sets of 10/side Rest 2-3 minutes between sets. Set the box height so hip and knee are in line. Alternate legs each rep. 5) Split Kneeling Single Arm Dumbbell Press: 4 sets of 8/side Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other. Build as heavy as deemed fit. For results post detailed weights, reps, times,…
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