Category: Sport

Champlain Valley CrossFit: Monday, August 26th, 2013

*Lifetime Membership Information Here* WOD: 1) Deadlift: 1-1-1-1-1-1-1 Warm-up as deemed fit. Use this as an opportunity to establish a current 1RM. Your 6, non max singles should be within 80% of your max for the day. Make sure you are mentally and physically prepared for this, and make sure you have a plan for how you are going to approach this. 2) 12 minute Up Ladder: 3 Handstand Push-ups 3 Overhead Squats 155/105 Every 4 minutes Perform 50 Double-unders Double-under perform at 0:00, 4:00, and 8:00 Extra Work: 3) Triple-unders: 5-10 minutes Practice If you don’t have 50 Double-unders unbroken practice those. 4) Bar Muscle-ups: 10 minutes EMOTM Pick a rep count you can maintain for all 10 sets. 5) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 6) Barbell Rollouts: 3 x 10 Rest 90 seconds…

Champlain Valley CrossFit: Saturday, August 24th, 2013

*Construction, Competitors, Membership Cap, and Coming Events – Here* WOD: 1) 3 rounds AQAP: 50 Kettlebell Swings 53/35 50 Double-unders 50 Plate Overhead Alternating Lunges 45/25 50 Double-unders Extra Work: 2) Snatch: 15 minutes to build to a heavy single 15 minutes and only 15 minutes. Start the clock and don’t go a second over. As many or as few sets and reps as you’d like. 3) Clean and Jekr 15 minutes to build to a heavy single 15 minutes and only 15 minutes. Start the clock and don’t go a second over. As many or as few sets and reps as you’d like. For results post time to complete Met-con along with any scaling used. If you did Extra Work post reps, weights, times, etc. Post Results/Thoughts To Comments    

Champlain Valley CrossFit: Friday, August 23rd, 2013

*Construction, Competitors, Membership Cap, and Coming Events – Here* WOD: 1) Front Squat: 1-1-1-1-1-1-1 Warm-up as needed. Rest 90-120 seconds between your working sets. You should use this as an opportunity to establish a current 1RM Front Squat. Your 6 other working singles should be within 80% of your Max for the day. 2) 3 rounds AQAP: 3 Rope Climbs 15ft 6 Squat Clean Thrusters 185/123 200m Run Sub for Rope Climb will be 5 Pull-ups per Rope Climb Extra Work: 3) Muscle-ups: 5 x Max Reps Rest 90 seconds between sets. If you can get over 10 reps for more than a set, add a weight vest. If you can’t get more than 3 in a set, do 10 minutes EMOTM. 4) Toes-to-bar: 60 for time Keep track of time and total sets to complete. 5) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as…

Champlain Valley CrossFit: Thursday, August 22nd, 2013

*Construction, Competitors, Membership Cap, and Coming Events – Here* WOD: 1) 20 minutes EMOTM: Odd, Gymnastics Pressing, Even, Movement of Choice Your odd minute movement should be a gymnastics pressing movement, some variation of a Push-up, Dip, or Handstand Push-up. Reps should be from 3-10. Movement of choice can be anything, but should be something that you struggle with, a movement that hinders you in your workouts. 2) 12 minute AMRAP: 12 Ball Slams 40/30 12 Alternating 1 Arm Dumbbell Split Snatch For results post movements and reps used for EMOTM, and Rounds plus Reps completed in Met-con along with any scaling used. Post Results/Thoughts To Comments

Champlain Valley CrossFit: Wednesday, August 21st, 2013

*Construction, Competitors, Membership Cap, and Coming Events – Here* WOD: 1) Speed Deadlifts: 10 x 2 @ 50-60% of 1RM Warm-up as needed. Rest 60-90 seconds between set. If you’ve gone through the last 6 week cycle of Deadlifts then think about using your projected or goal 1RM Deadlift for your percentages today. We will be testing 1RM Deadlift next Monday. The focus on these is bar speed, pick the bar up as fast as you can. Be careful not to hyperextend at the top of the rep. While you won’t be using bands today, the same idea applies on trying to move the bar as quick as possible. 2) AQAP: 1000m Row then 3 rounds of… 5 Power Snatch 155/105 10 Toes-to-bar 20 Wall Balls 20/14 Extra Work: 3) Strict Chest-to-bar: 5 x 4-8 reps If you can do more than 8…