Champlain Valley CrossFit – Fitness: Thursday, November 23rd, 2017
*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1) 30 minute AMRAP: 400m Run 11 Deadlifts 95/65 23 Abmat Sit-ups 17 Goblet Squats 35/26 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Thursday, November 23rd, 2017
*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule 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…
Champlain Valley CrossFit – Competition: Wednesday, November 22nd, 2017
*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1) Tall Jerk: 5 sets of 3 Rest 90-120 seconds between sets. Focus on speed/form, not loading. Drill #3 in the below video. 2) Push Press + 2 Jerks: 5 sets Rest 2-3 minutes between sets. Build as heavy as deemed fit. 3) Close Grip Bench Press off Medium Boards: 5 sets of 3 Rest 2-3 minutes between sets. Build as heavy as deemed fit. 4) @ Zone 2/3: 10 minutes Row for Calories 10 minutes 5 Single Arm Russian Swings + 5 Single Arm Front Squats + 5 Single Arm Push Press 35/26 10 minutes Ski for Calories 10 minutes 1 Power Clean + Push Jerk @ 55-65% Every 10 seconds 10 minutes Assault Bike for Calories 10 minutes 10 Ring Push-ups + 30 seconds Ring Plank Hold + 100ft Crab Walk For the Kettlebell piece…
Champlain Valley CrossFit – Sport: Wednesday, November 22nd, 2017
*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1) Every 5:00 x 8 sets: Odd – 2:00 Hard Ski/Bike/Row + 15 Pull-ups + 25 Kettlebell Swings 53/35 Even – 2:00 Hard Ski/Bike/Row + 15 Dumbbell Push Press 35/25 + 25 Box Jumps 24/20 Pick one machine and stick with it. Hit a hard but maintainable effort for the 2:00, you shouldn’t have drastically different output from round to round. Scale the couplet of movements so that you have at least 60 seconds of Rest. Extra Work: 2) Band Pull-aparts: 100 reps Switch between over and underhand every 10 reps. Focus on position and quality, not speed. 3) Double Kneeling Single Arm Land Mine Press: 4 sets of 6/side Rest 90-120 seconds between sets. Heavy as possible. Perform all reps on 1 side before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for all…
Champlain Valley CrossFit – Fitness: Wednesday, November 22nd, 2017
*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1) Every 5:00 x 8 sets: Odd – 2:00 Hard Ski/Bike/Row + 15 Ring Rows + 25 Kettlebell Swings 35/26 Even – 2:00 Hard Ski/Bike/Row + 15 Dumbbell Push Press 25/15 + 25 Box Jumps 24/20 Pick one machine and stick with it. Hit a hard but maintainable effort for the 2:00, you shouldn’t have drastically different output from round to round. Scale the couplet of movements so that you have at least 60 seconds of Rest. Extra Work: 2) Band Pull-aparts: 100 reps Switch between over and underhand every 10 reps. Focus on position and quality, not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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