Category: Sport

* THE OPEN IS JUST 10 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) Jerk Dips: 3-3-3 These should be done at 110%+ of your 1RM Jerk. Rest 90 seconds between sets. Go as heavy as you feel comfortable. 2) Halting Jerk: 2-2-2 Work as heavy as able. Make sure you are not re-dipping from the hold. Hold the bottom of each dip for 2-3 seconds. Rest…

* THE OPEN IS JUST 11 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) Snatch: 15 minutes EMOTM x 1 Rep Start at approximately 60% of your 1RM. Build as heavy as you’d like. Goal is as many lifts as possible at 80% or higher. All lifts should be full Squat. If you fail a lift don’t try and repeat it until the next minute. 2) Clean and…

* 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) Front Squat: 3-3-3-3-3 Warm-up as needed. Rest 90-120 seconds between sets. Work as heavy as possible. 2) Back Rack Barbell Lunges: 3 x 8/side Warm-up as needed. Rest 90-120 seconds between sets. Work as heavy as possible. Alternate legs each rep. 3) 5 minute AMRAP: 15 Power Cleans 135/93 15 Power Cleans 185/123 15…

* New Products/Supplements..A Little Info HERE WOD: 1) 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 Single-unders and 10 Tuck Jumps Extra Work: 2) Muscle-ups: 10 minutes EMOTM Pick a rep count you can sustain for all 10 minutes. 3) Hip Thrusts: 4 x 8 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* 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) Power Clean: 10 minutes to Build to a Heavy Single Spend 10 minutes and only 10 minutes to build to a Heavy Power Clean Single. Take as many attempts as you like, rest as you like between sets….