Champlain Valley CrossFit – Fitness: Friday, November 17th, 2017
*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1) 21 minute EMOTM: 1 – 5 Deadlifts 2 – 5/side D-Ball Box Step-ups 3 – 10/side Medball Russian Twists Warm-up as needed. Start around 60% of your 1RM for the Deadlift. Build as heavy as deemed fit. For the Step-ups perform all reps on 1 side before switching to the other. Hold the D-Ball in the Bear Hug position. For the Russian Twists use a Wall Ball Medball. 2) 3 rounds AQAP: 75 Single-unders 15 Ring Rows 12 D-Ball Bear Squats 70/50 Extra Work: 3) Hip Extension: 4 sets of 12 Rest 90-120 seconds between sets. Add load as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Friday, November 17th, 2017
*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1a) 3 sets of: 500m Row 250m Ski Rest 3 minutes Goal is maintainable paces. 1b) 3 sets of: 250m Ski 500m Row Rest 3 minutes Goal is maintainable paces. 2) Clean Pull + Hang Power Clean + Hang Clean + Jerk: 3×2 Every 2:00, 6×1 Every 1:30 Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Take an additional minute of rest after your last set. 3) Clean Deadlift: 5 Every 2:00 x 3 sets Perform at 100% of your Max Clean or heavier. Reset on the floor between each rep for a “Dead” pull. 4) Back Squat – Every 2:30: 6 @ 60-70% 6 @ 70-80% 2×6 @ 75-85% Pick loading based upon feel within the percentage ranges. 5) Front Squat – Every 2:30: 5 @ 60-65% 5 @ 60-70% 2×5…
2017 Fall/Winter Soft Goods Order
Just in time for the Holiday’s we wanted to get some new tops out for everyone. Mixing it up and we’ve got a cool new design, something to freshen up your wardrobe. The order will be going in Friday, December 1st! That means if you’re not signed up by end of day, Thursday, November 30th, your order will not go in…the spreadsheet will be locked on December 1st, so if you’re trying and it’s not working, that’s why. There will be limited extras ordered of shirts, and no extra hoodies ordered. Shirts as always will be printed on Canvas Tri-Blend and Poly Cotton blends which we always print. All shirts will be on a unisex print. Hoodies will be printed on a new one for us. A bit more expensive than what we’ve done in the past, but super nice and super high quality…
Champlain Valley CrossFit – Competition: Thursday, November 16th, 2017
*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 effort expended should leave you feeling…
Champlain Valley CrossFit – Sport: Thursday, November 16th, 2017
*Fall/Winter Holiday Schedule 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 in a strength baring format,…
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