Champlain Valley CrossFit – Fitness: Saturday, October 8th, 2016
WOD: 1) 20 minute AMRAP: 1 Deadlift 135/95 10 Bar Facing Burpees 15 Abmat Sit-ups Extra Work: 2) Kipping Pull-up: 10 minutes Practice Work on any facet of a Kipping Pull-up…if you don’t have a Strict Pull-up that is the first place you should start. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Friday, October 7th, 2016
WOD: 1) Front Squat: @ 0:00 – 5 Reps @ 2:00 – 5 Reps @ 4:00 – 5 Reps @ 6:00 – 2 Reps @ 8:00 – 2 Reps @ 10:00 – 2 Reps @ 12:00 – 2 Reps Warm-up as needed. Start around 70% of your 1RM and climb as deemed fit. Reference 9/9/16 for loading. 2) Front Rack Box Step-ups: @ 14:00 – 5 reps/side @ 16:00 – 5 Reps/side @ 18:00 – 5 Reps/side @ 20:00 – 5 Reps/side This should be done as a continuation of your Front Squats. Perform to a box that puts your knee in line with the hip joint. Perform all 5 reps on one side before switching to the other. 3) 10 minute AMRAP: 200m Run 15 Kettlebell High-pulls 53/35 10 Ring Rows Extra Work: 4) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Focus on…
Champlain Valley CrossFit – Competition: Friday, October 7th, 2016
Pre Class: 1) Run: 800m @ Moderate, 200m @ Fast, 2 minutes Rest 700m @ Moderate, 200m @ Fast, 2 minutes Rest 600m @ Moderate, 200m @ Fast, 2 minutes Rest 500m @ Moderate, 200m @ Fast, 2 minutes Rest 400m @ Moderate, 200m @ Fast, 2 minutes Rest 300m @ Moderate, 200m @ Fast, 2 minutes Rest 200m @ Moderate, 200m @ Fast, 2 minutes Rest 100m @ Moderate, 200m @ Fast The pace for the opening interval is always at the same moderate intensity. The moderate intensity should feel sustainable. Target a controlled speed for your first interval. A good target speed would be approximately 3sec/100m slower than your 1-mile PR speed. As example, an athlete with a 6min/mile PR (or an average of 22.5sec/100m) would target an opening moderate pace of 25.5sec/100m. Your closing 200m intervals in each set are at…
Champlain Valley CrossFit – Sport: Friday, October 7th, 2016
WOD: 1) Front Squat: @ 0:00 – 5 Reps @ 2:00 – 5 Reps @ 4:00 – 5 Reps @ 6:00 – 2 Reps @ 8:00 – 2 Reps @ 10:00 – 2 Reps @ 12:00 – 2 Reps Warm-up as needed. Start around 70% of your 1RM and climb as deemed fit. Reference 9/9/16 for loading. 2) Front Rack Box Step-ups: @ 14:00 – 5 reps/side @ 16:00 – 5 Reps/side @ 18:00 – 5 Reps/side @ 20:00 – 5 Reps/side This should be done as a continuation of your Front Squats. Perform to a box that puts your knee in line with the hip joint. Perform all 5 reps on one side before switching to the other. 3) 10 minute AMRAP: 200m Run 15 Pull-ups 10 Hang Power Cleans 95/65 Extra Work: 4) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Focus on positioning over…
Champlain Valley CrossFit – Competition: Thursday, October 6th, 2016
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 and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the…
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