Champlain Valley CrossFit – Fitness: Saturday, September 9th, 2017
*Membership Price Changes HERE WOD: 1) 2-3-4-5-6 minute AMRAP – 1 minute Rest: 400m Run 100 Single-unders 25 D-Ball Over the Shoulder 70/50 25 Ring Rows Max Burpees Each round the AMRAP grows in time. 1 minute Rest between rounds. Each time block get as far as you can into the workout. Extra Work: 2) Farmers Carry: 400m Heavy as possible, keep it under 10 minutes. Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Friday, September 8th, 2017
*Membership Price Changes HERE WOD: 1) Stiff Leg Deadlift: 5 Reps Every 1:00 x 7 sets Focus on positioning over loading. Keep the legs completely straight, quads flexed. Work to the limits of your hamstring flexibility. 2) Single Leg Good Morning: 5/side Every 1:00 x 7 sets Start light, empty bar or less depending on balance and coordination. Focus on position over load. Perform all reps on 1 leg before switching to the other. 3) Front Foot Elevated Reverse Lunge: 5/side Every 1:00 x 7 sets No loading at all for these. Build to a max deficit. Perform all 5 reps on 1 leg before switching to the other. Focus on perfect positioning. 4) 3 rounds AQAP: 400m Run 21 Front Squats 45/35 12 Push-ups Extra Work: 5) Dumbbell Z-Press: 4 sets of 10 Rest 2-3 minutes between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts,…
Champlain Valley CrossFit – Competition: Friday, September 8th, 2017
*Membership Price Changes HERE Pre Class: 1) Run – 6 sets of: 100m Sprint 200m Fast 400m Easy 200m Walk No rest between distances or sets. Goal should be to hit same paces/distances for each piece on each set. Ideally hit a 10 minute Jog to warm-up appropriately. 2) Pause Front Squat: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Pause for 3 seconds in the bottom of the squat. WOD: 3) Clean High-Pull + Low Hang Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM and build as heavy as deemed fit. 4) Clean Pull + Low Hang Power Clean + 2 Push Jerk: Every 1:00 x 7 sets Continue to build loading from Part 1. 5) Clean Pull + Low Hang Clean + Front Squat: Every 1:00 x 7 sets Continue to build…
Champlain Valley CrossFit – Sport: Friday, September 8th, 2017
*Membership Price Changes HERE WOD: 1) Clean High-Pull + Low Hang Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM and build as heavy as deemed fit. 2) Clean Pull + Low Hang Power Clean + 2 Push Jerk: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Clean Pull + Low Hang Clean + Front Squat: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) 3 rounds AQAP: 400m Run 21 Overhead Squats 65/45 12 Ring Push-ups Extra Work: 5) Dumbbell Z-Press: 4 sets of 10 Rest 2-3 minutes between sets. Heavy as possible. 6) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken Reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Thursday, September 7th, 2017
*Membership Price Changes 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…
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