Category: Competition

* The Open is just 12 short days away. If you haven’t already signed-up make sure you do so and join the Champlain Valley CrossFit Team. As we have done for the past 2 years athletes participating the Open will be doing so Friday nights. We will run from roughly 4-7 PM. Heats will be a first come, first serve basis with a sign-up. If you aren’t doing the Open and would like to still workout on Friday nights you can use the back room to do the programmed workout. WOD: 1) 20 minute EMOTM: Odd, Muscle-ups, Even, Burpee Lateral Jump Over Box 24/20 Muscle-ups should be Ring Muscle-ups, if you can’t do them, sub with Ring Dips. Burpees should be up to about 20 seconds worth of work, pick your rep count based on that. 2) Back Squat: 8 @ 65%, 8 @ 70%,…

* New Products/Supplements..A Little Info HERE WOD: 1) 3 Snatch Push Press + 3 Overhead Squats: 5 sets Warm-up as needed. Rest 2 minutes between sets. Establish a max load, your other 4 working sets should be within 80% of this. 2) 3-Stop Clean Deadlift + Clean Pull: 3-3-3-3-3 Warm-up as needed. Rest 90 seconds between sets. Use straps if you have them. Pause for 1 second just off the floor, just below the knee, just above the knee, then perform a clean pull from the above the knee position. That is one rep. 3) 20 minutes EMOTM: Odd, Toes-to-bar, Even, Pistol Squats Toes-to-bar no more than 10 reps. Pistol Squats no more than 5/side. Pick a rep count you can maintain over all 10 rounds. 4) 4 rounds AQAP: 10 Chest-to-bar Pull-ups 20 Shoulder-to-Overhead 115/75 30 Wall Balls 20/14 40 Double-unders Sub for Double-unders is 40…

* Schedule Change for Friday. Given the impending snow storm we are going to be changing up our schedule for tomorrow. Because of the likelihood of lots of delayed traffic times, everything will be “open gym” tomorrow. We will be open from 5:30 AM to 10:00 AM, and from 4:00 PM – 7:00 PM. There will be no noontime class/session. There will be coaches at all of the times to help you out with the scheduled programming, but there will no structured class. If you come in please use this time to work on the programmed training for the day. ** New Products/Supplements..A Little Info HERE WOD: 1) Back Squat: 10 @ 60%, 8 @ 70%, 8 @ 75%, 8 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 90-120…

* New Products/Supplements..A Little Info HERE Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A.Aerobic Restoration25-40 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 end of…

* New Products/Supplements..A Little Info HERE WOD: 1) Muscle-ups: 5 x Max Reps Rest 3 minutes between sets. 2) 20 minutes EMOTM: 1 Jerk Start at around 60% of your 1RM. Go as heavy as deemed fit. Goal is to have as many reps as possible at 80% or higher. All reps should be Split Jerk. 3) 3 rounds AQAP: 15 Front Squats 135/95 15 Toes-to-bar 15 Handstand Push-ups Scaling for HSPU is Dumbbell Strict Press or Stink Bugs 4) Standing 1 Arm Dumbbell Press: 4 x 5/side Rest 90 seconds between sets. Heavy as possible. These are strict. 5) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 6) Hip Extension: 3 x 20 Rest 90 seconds between sets. Add load if possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments