Champlain Valley CrossFit – Competition: Friday, June 30th, 2017
* Next Week, Monday, July 3rd, Noon will be the last class of the day. We will have one class at 9 AM on Tuesday, July 4th. ** Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. Pre Class: 1) 6 sets of: 50m Dog Sled Push 300m Run 50m Dog Sled Push Rest 3 minutes This should be performed on an out and back 200m, pushing the sled to 50m, running out to the 200 and then getting the sled on the way back at 50m. Ideally use handles on both sides so you don’t have to worry about spinning the sled around. Use a weight you can essentially run with. 2) Front Squat: 3 sets…
Champlain Valley CrossFit – Sport: Friday, June 30th, 2017
* Next Week, Monday, July 3rd, Noon will be the last class of the day. We will have one class at 9 AM on Tuesday, July 4th. ** Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. WOD: 1) 2 Snatch Pull + Snatch: Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Reset on the floor between each rep. Snatch is full Squat. 1) Clean Pull + Clean + Hang Clean: Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Reset between the Pull and Clean, no dropping the bar after the Clean. All reps full Squat. 3) 12 minute AMRAP: 200m Run 15 Knees-up 10 Thrusters 65/45 Extra…
Champlain Valley CrossFit – Fitness: Thursday, June 29th
* Next Week, Monday, July 3rd, Noon will be the last class of the day. We will have one class at 9 AM on Tuesday, July 4th. ** Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd 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 –…
Champlain Valley CrossFit – Sport: Thursday, June 29th, 2017
* Next Week, Monday, July 3rd, Noon will be the last class of the day. We will have one class at 9 AM on Tuesday, July 4th. ** Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd 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 –…
Champlain Valley CrossFit – Competition: Thursday, June 29th, 2017
* Next Week, Monday, July 3rd, Noon will be the last class of the day. We will have one class at 9 AM on Tuesday, July 4th. ** Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 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)…
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