Champlain Valley CrossFit – Fitness: Saturday, March 11th, 2017
* The Open Is Coming HERE…Note for Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) 20 minute AMRAP: 10 Front Squats 75/55 20 Kettlebell Swings 35/26 80 Single-unders Extra Work: 2) D-Ball Bear Hug Hold: 7 x :30 ON/:30 OFF Load as heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Friday, March 10th, 2017
*Looking for some new gear. LuluLemon will be here Friday, March 10th for Open Workout 17.3 doing a trunk sale. Stop in and grab some new gear! ** The Open Is Coming HERE…Note for Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) “Open 17.3 – AQAP: 0:00-8:00 to Complete 3 rounds of… 6 Chest-to-bar Pull-ups 6 Squat Snatch 95/65 + 3 rounds of… 7 Chest-to-bar Pull-ups 5 Squat Snatch 135/95 8:00-12:00 to Complete 3 rounds of… 8 Chest-to-bar Pull-ups 4 Squat Snatch 185/135 12:00-16:00 to Complete 3 rounds of… 9 Chest-to-bar Pull-ups 3 Squat Snatch 225/155 16:00-20:00 to Complete 3 rounds of… 10 Chest-to-bar Pull-ups 2 Squat Snatch 245/175 20:00-24:00 to Complete 3 rounds of… 11 Chest-to-bar Pull-ups 1 Squat Snatch 265/185 Have…
Champlain Valley CrossFit – Sport: Friday, March 10th, 2017
*Looking for some new gear. LuluLemon will be here Friday, March 10th for Open Workout 17.3 doing a trunk sale. Stop in and grab some new gear! ** The Open Is Coming HERE…Note for Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) Front Rack Alternating Lunges: 5/side Every 2:00 x 5 sets Warm-up as needed. Start around 30-40% of your 1RM Front Squat and climb as deemed fit. Alternate legs each rep. 2) Romanian Deadlift: 10 Reps Every 2:00 x 5 sets These should be done as a continuation of your Front Rack Lunges. Start around 30-40% of your 1RM Deadlift. Build as deemed fit, but focus on positioning and activation over loading. 3) 10 minute Up Ladder: 3 Squat Snatch 95/65 3 Pull-ups Extra Work: 4) Hip…
Champlain Valley CrossFit – Fitness: Friday, March 10th, 2017
*Looking for some new gear. LuluLemon will be here Friday, March 10th for Open Workout 17.3 doing a trunk sale. Stop in and grab some new gear! ** The Open Is Coming HERE…Note for Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) Front Rack Alternating Lunges: 5/side Every 2:00 x 5 sets Warm-up as needed. Start around 30-40% of your 1RM Front Squat and climb as deemed fit. Alternate legs each rep. 2) Romanian Deadlift: 10 Reps Every 2:00 x 5 sets These should be done as a continuation of your Front Rack Lunges. Start around 30-40% of your 1RM Deadlift. Build as deemed fit, but focus on positioning and activation over loading. 3) 10 minute AMRAP: 10 Ring Rows 20 Ball Slams 40/30 40…
Champlain Valley CrossFit – Competition: Thursday, March 9th, 2017
*Looking for some new gear. LuluLemon will be here Friday, March 10th for Open Workout 17.3 doing a trunk sale. Stop in and grab some new gear! ** The Open Is Coming HERE…Note for Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. 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…
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