Champlain Valley CrossFit – Fitness: Saturday, February 10th, 2018
WOD: 1) 5 x 3 minute AMRAP – 1 minute Rest: 15 Dumbbell Power Cleans 25/15 12 Ring Rows 9 Dumbbell Thrusters 25/15 Extra Work: 2) Barbell Z-Press: 4 sets of 10 Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Friday, February 9th, 2018
WOD: 1) Every 1:30 x 14 sets: Odd – 8 Deadlifts Even – 15 Russian Swings + 15 Abmat Sit-ups Warm-up as needed. Deadlifts build as heavy as deemed fit. Perform them from a Dead Stop each reps. Swings pick a fixed weight for all sets. 2) 10 minute AMRAP: 50 Calories Ski/Bike/Row 50 Ball Slams 40/30 Extra Work: 3) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Friday, February 9th, 2018
WOD: 1) Every 1:30 x 7 sets: 2 Clean High-Pull + Hang Muscle Clean + Push Press Warm-up as needed. Start around 50% of your 1RM. Reset on the floor between the High-Pulls. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: Clean Pull + Halting Clean + Jerk Continue to build loading from Complex 1. Reset on the floor after the Clean Pull. Hold just below the knee for 3 seconds on the Halting Clean. 3) 10 minute AMRAP: 50 Calories Ski/Bike/Row 25 Clean and Jerks 95/65 Extra Work: 4) Barbell Z-Press: 4 sets of 10 Rest 90-120 seconds between sets. Focus on positioning over load. 5) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Friday, February 9th, 2018
WOD: 1) C2 Bike Erg – 10 sets of: 10 Calories Easy 10 Calories Easy>Moderate 10 Calories Moderate 10 Calories Moderate>Hard 10 Calories Hard This is one continuous piece. Program your computer for 10 x 50 Calories with No Rest so you can keep track of average paces and times. Be consistent across all 10 sets and make even jumps for each pace. For example, 800, 1000, 1200, 1400, 1600 for paces. 2) Every 1:30 x 7 sets: 2 Clean High-Pull + Hang Muscle Clean + Push Press Warm-up as needed. Start around 50% of your 1RM. Reset on the floor between the High-Pulls. Build as heavy as deemed fit. 3) Every 1:30 x 7 sets: Clean Pull + Halting Clean + Jerk Continue to build loading from Complex 1. Reset on the floor after the Clean Pull. Hold just below the knee for 3 seconds…
Champlain Valley CrossFit – Competition: Thursday, February 8th, 2018
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 should leave you feeling energized at the…
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