Champlain Valley CrossFit – Sport: Friday, September 9th, 2016
* There will be no CrossFit Kids class this Saturday the 10th ** Please be aware Jade and Dani will be gone the next 5 days, the gym will be open for classes as it always is, and not for peoples personal schedules to train as they deem fit. Please be respectful of the other coaches that are taking time out of there day to keep the gym open for all of our normal class times. 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 at 70% of your 1RM or heavier. Build as heavy as deemed fit for each respective rep range. 2) Front Rack Alternating Lunges: @ 14:00 – 5…
Champlain Valley CrossFit – Competition: Thursday, September 8th, 2016
* There will be no CrossFit Kids class this Saturday the 10th ** Please be aware Jade and Dani will be gone the next 5 days, the gym will be open for classes as it always is, and not for peoples personal schedules to train as they deem fit. Please be respectful of the other coaches that are taking time out of there day to keep the gym open for all of our normal class times. 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…
Champlain Valley CrossFit – Sport: Thursday, September 8th, 2016
* There will be no CrossFit Kids class this Saturday the 10th ** Please be aware Jade and Dani will be gone the next 5 days, the gym will be open for classes as it always is, and not for peoples personal schedules to train as they deem fit. Please be respectful of the other coaches that are taking time out of there day to keep the gym open for all of our normal class times. WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand…
Champlain Valley CrossFit – Fitness: Thursday, September 8th, 2016
* There will be no CrossFit Kids class this Saturday the 10th ** Please be aware Jade and Dani will be gone the next 5 days, the gym will be open for classes as it always is, and not for peoples personal schedules to train as they deem fit. Please be respectful of the other coaches that are taking time out of there day to keep the gym open for all of our normal class times. WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand…
Champlain Valley CrossFit – Competition: Wednesday, September 7th, 2016
* There will be no CrossFit Kids class this Saturday the 10th ** Please be aware Jade and Dani will be gone the next 5 days, the gym will be open for classes as it always is, and not for peoples personal schedules to train as they deem fit. Please be respectful of the other coaches that are taking time out of there day to keep the gym open for all of our normal class times. WOD: 1) Behind the Neck Snatch Grip Jerk: 7 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Start around 70% of your 1RM. Establish a heavy Triple. Make sure you have 6 other working sets within 80% of the day’s 3RM. 2) Banded Close Grip Bench Press: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Establish a heavy Triple. Make sure you have…
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