Category: Sport

Champlain Valley CrossFit: Thursday, November 15th, 2012

WOD: 1) 10 minutes – Every 30 seconds: 1 Hang Power Snatch + 1 Power Snatch @ 70% of 1RM Power Snatch Perform 1 Hang Power Snatch and 1 Power Snatch every 30 seconds for 10 minutes for a total of 20 sets. These should be touch-and-go reps. Be sure to Deadlift the bar up and establish the Hang position before initiating your first rep. 70% is not a pinpoint number, if this feels too heavy for you to keep proper form scale as needed. 2) 4 rounds AQAP: 20 Kettlebell Swings 70/53 40 Abmat Sit-ups httpv://www.youtube.com/watch?v=yWJAklte0Qo&feature=related While we usually review the basics and important parts of the Kettlebell Swing, remember there is a lot going on, make sure you are hitting everything correctly…correct movement is efficient movement, efficient movement is fast movement, For results post weight used for Snatch work and if you missed…

Champlain Valley CrossFit: Wednesday, November 14th, 2012

WOD: 1) Bench Press: 5-5-5-5-5 You should be looking to hit 5 sets as heavy as possible for this. We recently did a 1RM Bench Press test, you should likely be working somewhere in the 80-90% range of that amount for these sets. Warm-up with as many sets as needed, upon starting rest approximately 2-3 minutes between sets. 2) 12 minute AMRAP: 12 Ball Slams 40/30 9 Hang Power Cleans 135/95 6 Shoulder-to-Overhead 135/95 Extra Work: 3) 3 rounds: 30 seconds Bird Dog Right 30 seconds Bird Dog Left 30 seconds Superman 30 seconds Rest   4) 3 rounds for reps: 1 minute Max Double-unders 1 minute Rest For results post weight of each set of Bench Press along with time to Rounds and Reps of Met-con plus any scaling you used. If you did Extra Work post thoughts on Low Back work, and total Double-unders…

Champlain Valley CrossFit: Tuesday, November 13th, 2012

WOD: 1) “Hawks” – AQAP: 1ooom Row 50 Deadlifts 225/155 50 Thrusters 95/65 50 Box Jumps 30/24 50 Burpees 50/side Plate Overhead Walking Lunges 45/25 100 Double-unders httpv://www.youtube.com/watch?v=YDM0M69UGQA Tomorrow marks the Birthday of one of my best friends, a fellow CrossFitter, an amazing athlete, and  an amazing person who passed away on March 1st, 2011 due to injuries sustained in a skiing accident while competing on the Freeskiing World Tour at Kirkwood, California. While many of you never met Ryan, he was an absolutely amazing person, and for those who did know him, you know just how great he was. I hope to see lots and lots of you in tomorrow for a killer workout in his remembrance. If you’d like to learn more about Ryan or donate money to his foundation that helps young skiers in need of financial assistance check out the…

Champlain Valley CrossFit: Monday, November 12th, 2012

WOD: 1) “Moon” – 7 rounds AQAP: 10 One Arm Dumbbell Hang Split Snatch Right 40/30 1 Rope Climb 15 Feet 10 One Arm Dumbbell Hang Split Snatch Left 40/30 1 Rope Climb 15 Feet For this workout you must alternate splits on every rep. We would like to see you all hit a solid split as well, i.e. lunge stance, but there is no depth requirement, think of it as a Power Split, versus a Squat Split. Sub for Rope Climbs will be 7 Pull-ups per Rope Climb httpv://www.youtube.com/watch?v=kt7mq4-rLq0 Some quick thoughts on the Rope Climb Extra Work: 2) Run: 3 x 800m Rest exactly 3 minutes between runs. Each Run should be as fast as possible. 3) Strict Handstand Push-up: 5 x 5 If you can consistently do 5 Strict Reps for 5 sets, do these to a deficit by using plates. Rest…

Champlain Valley CrossFit: Saturday, November 10th, 2012

WOD: 1) “Helen” – 3 rounds AQAP: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups Rest exactly 5 minutes 2) 3 rounds AQAP: 400m Run 21 Wall Balls 20/14 12 Ring Dips httpv://www.youtube.com/watch?v=T5gL9IIzbsY OPT throwing down a FAST time on “Helen” Extra Work: 3) 10 minute AMRAP: Alternating Kettlebell TGU 70/53 You must alternate each rep. For score post total reps completed. For results post time for each of the Met-cons along with any scaling used. If you did Extra Work post total reps and Kettlebell weight used. Post Results/Thoughts to Comments