Category: Sport

So one week is down of our 12 week Squat Program, and 1 week of the extra competitors programming is  down as well. Things went pretty smoothly this week, and while a lot of people had general questions and concerns I think we got everything cleared up. With that said a few things that need to be addressed. 1) Whether you’ve been at Champlain Valley CrossFit for 1 week or a year plus, absolutely nothing has changed in regards to what we do. We’ve had a handful of people concerned if they are at the right place. This is the right place for each and everyone of you, and it absolutely crucial that none of you feel obligated to do the extra work that is programmed. Classes are still an hour long and run on the same premise that we have since Day…

WOD: Class: AQAP:400m Run Backwards400m Sled Drag 140/95400m Med Ball Chest Throw 40/30400m Squatting Broad Jump400m Sprint Competitors: 1) Push Press: 3-3-3-3-3 These should be 5 of the HEAVIEST sets possible. Don’t start with anything shy of your 3RM, and try and maintain each set as close to that as possible. Think BIG LEGS! Rest 2-3 minutes between sets.2) 21-15-9 – AQAP:Squat Snatch 115/75Box Jumps 30/34 Ideally these should be actual Squat Snatches, you shouldn’t be doing a Power Snatch and then squatting afterward. Box Jumps are “Games” standard, stand up on the top.3) Run: 8x200m These should be max effort runs so there should be a increase in time your first few runs and then you’ll likely taper off. Run as fast as you can. Rest 90 seconds between efforts.4a) Turkish Get-up: 3-3-3 These should be alternating Get-ups that are as heavy as you can…

WOD: 1) Hatch Cycle – Week 1 – Day 2:Warm-up accordingly, then work through the Back Squats resting only 90 seconds between sets, and ideally work right into the Front Squats with only 90 seconds of rest.2) 3 rounds AQAP:20 Power Cleans 155/105400m Run Competitors:3) Handstand Push-ups: Every-minute-on-the-minute for 10 minutesPick a rep range that you are confident that you can sustain for the 10 minutes. We don’t want to see 6,5,3,2,2,2, etc. We want to see even sets across all 10 minutes. These should be strict Handstand Push-ups. If you can’t do them, scale accordingly to an assisted or modified movement. Hand placement will be 2012 Regionals Standards. Hands must stay inside the white boxes, you may use a Yoga mat to fill the white box to pad your head, but no Abmats.For results post weights and rep for each set of squats,…

WOD: 1) Weighted Pull-up: 5-5-5-3-3-3-1-1-1 Rest no more than 60 seconds between sets. Each set should be as heavy as possible. You can pinch a Dumbbell between your legs, use a belt, hang a Kettlebell via a band, or loop chains around you. Must be overhand/pronated grip. Absolutely no kipping, these are strict.2) 10 minute AMRAP:10 Burpees10 Sumo Deadlift High-pulls 95/65 For results post weight of each Pull-up set, and Rounds plus Reps of Met-con along with any scaling used.Post results/thoughts to comments Old video with Coach Glassman talking about the SDHP

Just wanted to give everyone of a brief run down of our plans for Friday night. – As we do once a month we are doing a bring a friend workout, so come in and bring a friend. With that said if you’re reading this and you’re more of a lurker and don’t have a “friend” who comes here, please feel free to come in and workout with us. We’d love to have you in. Open workout class will be held at 5:45 PM. – For those of you following the Hatch Squat Program, this will not be a part of Friday night’s class. So, you can either come to class twice, earlier in the day and come back and workout again or just hang out, or you can squat on your own at the 5:45 PM class. We will primarily be outside…