Champlain Valley CrossFit – Fitness: Saturday, June 3rd, 2017
* As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). WOD: 1) 20 minute AMRAP: 10 Ring Rows 10 Shoulder-to-Overhead 65/45 10 Burpees 10 Front Squats 65/45 Extra Work: 2) Dumbbell Split Squats: 3 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Perform all 10 reps on one side before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Friday, June 2nd, 2017
* As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). WOD: 1) Power Snatch + Hang Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 2) Power Clean + Hang Clean: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) AQAP: 50 Knees-to-armpits 50 Power Snatch 45/35 50/40 Calories Bike/Ski/Row/800m Run Extra Work: 4) Handstands: 10 minute Practice…
Champlain Valley CrossFit – Competition: Friday, June 2nd, 2017
* As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). Pre Class: 1) Run: 6 x 800m Rest 3 minutes between sets. Run @ 20-30 second pace slower than your mile PR (so 10-15 seconds slower per 800m). 2) Back Squat: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. WOD: 3) Power Snatch + Hang Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the…
Champlain Valley CrossFit – Fitness: Friday, June 2nd, 2017
* As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). WOD: 1) Sumo Deadlift: 7 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Set the bar dead between each rep. 2) Good Morning: 10 Reps Every 2:00 x 5 sets Perform this as a continuation of your Deadlifts starting at 10:00 on the clock. Focus on positioning over load, start light 20-30% of your 1RM Deadlift. 3) AQAP: 50 Knees-up 50 Ball Slams 40/30…
Champlain Valley CrossFit – Competition: Thursday, June 1st, 2017
* As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). 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…
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