Champlain Valley CrossFit – Sport: Saturday, August 3rd, 2016
* Monday, September 5th (Labor Day) there will be one class at 9 AM WOD: 1) 5 rounds AQAP: 30 Wall Balls 20/14 20 Pull-ups 10 Power Cleans 135/95 Extra Work: 2) Double-unders: 10 minutes Practice A goal in proficiency in the movement should be to built to 100 Unbroken. 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 – Competition: Friday, September 2nd, 2016
* Monday, September 5th (Labor Day) there will be one class at 9 AM Pre Class: 1) Run: A) 800m, 300m, 400m. 60 seconds Rest between distances. 4 minutes Rest Between sets. B) 800m, 300m, 400m. 60 seconds Rest between distances. 4 minutes Rest Between sets. C) 300m, Rest 60 seconds, 300m Rest 60 seconds, 3x100m w/20 seconds Rest, 300m. Rest 4 minutes. D) 800m, 300m, 400m. 60 seconds Rest between distances. All 100’s and 300’s are at your 1 mile Pace. 800’s and 400’s are at your 1 mile pace plus 1 minute. 5700m Total Distance. Workout courtesy for Chris Hinshaw. 2) Snatch + Low Hang Snatch + Overhead Squat: 7 working sets Warm-up as needed. Start around 60-70% of your 1RM. Establish a Max complex for the day, your other 6 working sets should be within 80%> of this. All Snatches full Squat….
Champlain Valley CrossFit – Fitness: Friday, September 2nd, 2016
* Monday, September 5th (Labor Day) there will be one class at 9 AM WOD: 1) Front Squat: @ 0:00 – 7 Reps @ 3:00 – 7 Reps @ 6:00 – 3 Reps @ 8:00 – 3 Reps @ 10:00 – 3 Reps Warm-up as needed. Start at 60% of your 1RM or heavier. Build as heavy as deemed fit for each respective rep range. 2) Front Rack Alternating Lunges: @ 12:00 – 5 Reps/side @ 14:00 – 5 Reps/side @ 16:00 – 5 Reps/side @ 18:00 – 5 Reps/Side This should be done as a continuation of your Front Squats on a running clock. Start around 40% of your 1RM Front Squat and adjust load accordingly. 3) 3 rounds AQAP: 400m Run 40 Abmat Sit-ups Extra Work: 4) Bottoms-up Kettlebell Press: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. Perform all 8 reps…
Champlain Valley CrossFit – Sport: Friday, September 2nd, 2016
* Monday, September 5th (Labor Day) there will be one class at 9 AM WOD: 1) Front Squat: @ 0:00 – 7 Reps @ 3:00 – 7 Reps @ 6:00 – 3 Reps @ 8:00 – 3 Reps @ 10:00 – 3 Reps Warm-up as needed. Start at 60% of your 1RM or heavier. Build as heavy as deemed fit for each respective rep range. 2) Front Rack Alternating Lunges: @ 12:00 – 5 Reps/side @ 14:00 – 5 Reps/side @ 16:00 – 5 Reps/side @ 18:00 – 5 Reps/Side This should be done as a continuation of your Front Squats on a running clock. Start around 40% of your 1RM Front Squat and adjust load accordingly. 3) 3 rounds AQAP: 400m Run 20 Toes-to-bar Extra Work: 4) Bottoms-up Kettlebell Press: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. Perform all 8 reps on one…
Champlain Valley CrossFit – Competition: Thursday, September 1st, 2016
* Monday, September 5th (Labor Day) there will be one class at 9 AM 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…
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