Category: Sport

Champlain Valley CrossFit – Sport: Thursday, June 19th, 2014

* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in. ** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym. Class: 1) 20 minute EMOTM: Odd + Even, Movements of Choice Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds). 2) 12 minute AMRAP: 250m Row 50m Farmers Carry 70/53 Extra Work: 3) Hip Extension: 3 sets of 20 Rest 90 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for…

Champlain Valley CrossFit – Sport: Wednesday, June 18th, 2014

* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in. ** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym. Class: 1) Bench Press: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Add additional load to each set, it should be the same as the last 3 weeks. 2) Floor Press: 4 sets of 8 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 5 rounds AQAP: 12 Pull-ups 9 Burpee Lateral Bar Hops 6 Clean and Jerk 95/65 Extra Work: 4) GHD Sit-ups: 4 sets of 12 Rest 90 seconds between sets. Add load if able. 5) Row: 20 x :30/:30…

Champlain Valley CrossFit – Sport: Tuesday, June 17th, 2014

* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in. ** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym. Class: 1) Snatch: Establish a 1RM Build up and establish a 1RM Snatch for today. This should be a full Squat Snatch. Warm-up as needed. Rest as needed between lifts. Take as many attempts as needed. 2) Clean and Jerk: Establish a 1RM Build up and establish a 1RM Clean and Jerk for today. This should be a Squat Clean and Split Jerk. Warm-up as needed. Rest as needed between lifts. Take as many attempts as needed. 3) 10 minute AMRAP: 10 Toes-to-bar 15 Wall Balls 20/14 200m Run Extra Work: 4) Handstand Walk: 10 minutes Practice Work on any…

Champlain Valley CrossFit – Sport: Monday, June 16th, 2014

* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in. ** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym. Class: 1) Back Squat: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be the same you’ve added the last 3 weeks. 2) Front Squat: 3 sets of 8 Warm-up as needed. Rest 90-120 seconds between sets. Goal should be to work heavier than last cycle. 3) 7 minute Up Ladder: 3 Squat Snatch 75/53 3 Box Jumps 24/20 then 6 + 6, 9 + 9, and so on until 7 minutes is up Extra Work: 4) Pistol Squat: 10 minutes Practice If you have them…

Champlain Valley CrossFit – Sport: Saturday, June 14th, 2014

Class: 1) 3 rounds AQAP: 800m Run 30 Dumbbell Squat Cleans 35/25 30 Burpees Extra Work: 2) Double-unders: 10 minutes Practice If you have consistent 75+ unbroken in a workout then work on Triple-unders. 3) L-Sit: Accumulate 2 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments