Parking Issues
I just want to make sure that everyone is aware of this situation and can hopefully do your part to help remedy it. We’ve recently had the property manager of 1193 South Brownell Road tell us that clients from our business are not allowed to park in their lot and that they will tow cars. As far as we can tell from talking with the town, the lots are deemed a single lot (this actually includes the Edge as well), it is not there’s solely to park in. In addition there is no signage stating that clients of a specific business can/cannot park in the lot. Unfortunately we have someone who has chosen to create an issue where there is none, solely because they can. While the lot is rarely more than 5o% full, they’ve chosen to make a big deal about it…
Champlain Valley CrossFit – Competition: Tuesday, March 28th, 2017
WOD: 1) Power Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 10 minute AMRAP: 30 Double-unders 20 Deadlifts 135/95 10 Chest-to-bar Pull-ups Extra Work: 4) 3-5 Strict HSPU + 5-10 Kipping HSPU: 7 sets Rest 2-3 minutes between sets. Pick reps you can maintain for all 7 sets. 5) Strict Toes-to-bar: 5 sets of 10 Rest 90-120 seconds between sets. Use a stall bar if you have one. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Tuesday, March 28th, 2017
WOD: 1) Muscle Clean + Hang Muscle Clean + Push Press: Every 1:00 x 5 sets Warm-up as needed. Start around 50% of your 1RM Clean. Build as heavy as deemed fit. 2) Squat Clean Thruster: Every 1:00 x 10 sets Pick up where your end with Part 1. Build as heavy as deemed fit. 3) Clean Pull: 5 Reps Every 2:00 x 3 sets Reference two weeks ago for loading. Take a one minute break after your last Squat Clean Thruster to change weights. This entire piece should take 21 minutes. 4) 10 minute AMRAP: 30 Double 20 Deadlifts 95/65 10 Pull-ups Extra Work: 5) Kipping Handstand Push-ups: 10 minute EMOTM Pick a rep scheme you can maintain for all 10 sets. If you don’t have this consistently, then spend 10 minutes practicing. 6) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep…
Champlain Valley CrossFit – Fitness: Tuesday, March 27th, 2017
WOD: 1) 21 minute EMOTM: Movement 1 – 2 Speed Deadlifts @ Lasts Week Weight + Red Bands Movement 2 – 5 Broad Jumps Movement 3 – 10-20 Calorie Row For the Deadlifts use last weeks weight + Red Bands. Setup in the cage and perform the lifts with bands attached to pins. All 7 sets at the same weight. Broad Jumps focus maximum distance as well as trying to land softly. Pick an output on the Row that takes you about 40 seconds. 2) 10 minute AMRAP: 30 Single-unders 20 Deadlifts 65/45 10 Ring Rows Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Monday, March 27th, 2017
WOD: 1)Back Squat: Every 2:00 x 9 sets Sets 1-3 – 5 Reps Sets 4-6 – 3 Reps Sets 7-9 – 1 Rep Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change. 2) 3 rounds AQAP: 10 Power Cleans 115/75 20 Bar Facing Burpees 40 Air Squats Extra Work: 3) Hip Extension: 4 sets of 20 Rest 90-120 seconds between sets. Add load if able. 4) Row: 5 x 1000m Rest 3 minutes between intervals. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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