Champlain Valley CrossFit – Competition: Monday, October 31st, 2016
*Winter Sniffels Here Pre Class: 1) Row: A) 1000m Easy. Rest 3 minutes B) 4 x 250m @ Goal 1K PR Pace. Rest 3 minutes between intervals. Rest 5 minutes after intervals. C) 1000m Time Trial. Rest 3 minutes D) 1000m @ 125% of 1K PR Pace WOD: 2) Back Squat: @ 0:00 – 5 Reps @ 2:00 – 5 Reps @ 4:00 – 5 Reps @ 6:00 – 5 Reps @ 8:00 – 2 Reps @ 10:00 – 2 Reps @ 12:00 – 2 Reps @ 14:00 – 2 Reps @ 16:00 – 2 Reps Warm-up as needed. Start around 60% of your 1RM and build from there. Reference 10/3/16 for loading. Look to work heavier than 4 weeks ago. 3) “Regionals 13.5”- 21-15-9 – AQAP: Deadlifts 315/205 Box Jumps 30/24 Extra Work: 4) Russian Kettlebell Swings: 3 sets of 30 Rest 90-120 seconds between sets. Heavy as…
Champlain Valley CrossFit – Sport: Monday, October 31st, 2016
*Winter Sniffels Here WOD: 1) Back Squat: @ 0:00 – 5 Reps @ 2:00 – 5 Reps @ 4:00 – 5 Reps @ 6:00 – 5 Reps @ 8:00 – 2 Reps @ 10:00 – 2 Reps @ 12:00 – 2 Reps @ 14:00 – 2 Reps @ 16:00 – 2 Reps Warm-up as needed. Start around 60% of your 1RM and build from there. Reference 10/3/16 for loading. Look to work heavier than 4 weeks ago. 2) 7 minute Up Ladder: 3 Deadlifts 185/135 3 Box Jumps 24/20 Extra Work: 3) Russian Swings: 3 sets of 30 Rest 90-120 seconds between sets. Heavy as possible. 4) Row: A) 1000m Easy. Rest 3 minutes B) 4 x 250m @ Goal 1K PR Pace. Rest 3 minutes between intervals. Rest 5 minutes after intervals. C) 1000m Time Trial. Rest 3 minutes D) 1000m @ 125% of 1K PR Pace…
Champlain Valley CrossFit – Fitness: Monday, October 31st, 2016
*Winter Sniffels Here WOD: 1) Back Squat: @ 0:00 – 5 Reps @ 2:00 – 5 Reps @ 4:00 – 5 Reps @ 6:00 – 5 Reps @ 8:00 – 2 Reps @ 10:00 – 2 Reps @ 12:00 – 2 Reps @ 14:00 – 2 Reps @ 16:00 – 2 Reps Warm-up as needed. Start around 60% of your 1RM and build from there. Reference 10/3/16 for loading. Look to work heavier than 4 weeks ago. 2) 7 minute Up Ladder: 3 Kettlebell Swings 35/26 3 Box Jump 24/20 Extra Work: 3) Hip Extension: 4 sets of 10-15 reps Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Winter Sniffels
It’s that time of year again. I’d like to take just a minute to formally address being sick and training. At some point each and every one of you are going to get sick throughout the winter. Some of your are courteous enough to stay home and rest, while other comes in coughing, sneezing, dripping snot and nastiness everywhere. First a foremost, if you’re sick, coming into the gym and training is not going to help you get better. Sweating it out is a great way to help yourself get better when you’re sick…however that sweating it out refers to sitting in a Sauna, putting sweats on and walking up and down the stairs, or something of minimal intensity, not going to the gym and further beating your body down weakening it’s immune system. That’s right, when you train, while ultimately exercise helps…
Champlain Valley CrossFit – Competition: Saturday, October 29th, 2016
WOD: 1) Every 1:30 for ALAP: 10 Chest-to-bar Pull-ups 1 Snatch 225/155 * Every round the Snatch weight increases by 10/5lbs Scale as needed with a goal output in mind of 8+ rounds. Start around 70% of your 1RM Snatch give or take. You my take as many attempts as you’d like in the 90 second period. You can perform your weight change at anytime. 2) 3 rounds AQAP: 500m Row 25 Power Snatch 75/55 15 Bar Facing Burpees Rest as needed. 3) AQAP: 21-15-9 Bench Press 185/135 1200-900-600 Meters Assault Bike Rest as needed. 4) AQAP: 4-3-2-1 Legless Rope Climbs 20-15-10-5 Strict Handstand Push-ups Rest as needed. 5) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk. If your proficient perform sets of distance for time, of your choosing. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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