Fitness

Champlain Valley CrossFit – Fitness: Saturday, April 22nd, 2017

*Stop in Saturday morning the 28th to try out some KNOW Foods Samples

**Thursday’s Programming Is A Changing HERE

***Parking Issues HERE

WOD:

1) AQAP:

800m Run

100 Walking Lunges

25 Burpees

15 Rope Sit-to-stand

25 Burpees

100 Walking Lunges

800m Run


Extra Work:

2) Band Pull-aparts: 100 not for time

Switch between over and underhand every 10 reps. Focus on quality, not speed.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Champlain Valley CrossFit – Fitness: Friday, April 21st, 2017

*Stop in Saturday morning the 28th to try out some KNOW Foods Samples

**Thursday’s Programming Is A Changing HERE

***Parking Issues HERE

WOD:

1) Front Rack Box Step-ups: 8/side Every 2:00 x 5 sets

Warm-up as needed. Start around 30-40% of your 1RM Front Squat. Perform all 8 reps on one leg before switching to the other. Use a box the puts your hip and knee in line when on the box. Load as heavy as deemed fit.

2) Single Leg Kettlebell Deadlift: 8/side Every 2:00 x 5 sets

This should be done as a continuation of your Step-ups starting at 10:00 on the clock. Focus should be on positioning first, loading second. Perform all 8 reps on one leg before switching to the other. Goal should be to keep the opposing foot off the ground for all 8 reps.

3) 10 minute AMRAP:

15 Thrusters 65/45

12 Push-ups

9 Ring Rows


Extra Work:

4) Sled Drag: 400m @ Bodyweight

Not for time. Goal should be smooth and steady. If this weight forces you to have to stop, scale down.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Champlain Valley CrossFit – Fitness: Thursday, April 20th, 2017

*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE

WOD:

1) 20 minute EMOTM:

Movement 1 – Monostructural Conditioning

Movement 2 – Barbell

Directly into

2) 20 minute EMOTM:

Movement 3 – Gymnastics/Skill

Movement 4 – Non-Monostructural Conditioning

Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round.

Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders).

Movement 3 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy weight and somewhere between 1 and 5 reps, shouldn’t be more than 15 seconds worth of work.

Movement 4 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

 

Champlain Valley CrossFit – Fitness: Wednesday, April 19th, 2017

*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE

WOD:

1) 0:00-10:00 – Handstand Push-ups: 10 minute EMOTM

Scale to any upside down variation of pressing or support. This could be a Handstand Push-up, Stink Bug, or Handstand Support. Pick rep scheme/time output that you can maintain for all 10 sets.

2) 10:00-15:00 – 5 minute AMRAP:

50 Ring Rows

Max Kettlebell Swings 35/26

Scale as needed to complete the gymnastics pulling in approximately 3 minutes. Rest 2 minutes after completing this 5 minute AMRAP.

3) 17:00-26:00 – Every 1:30 x 6 sets: 5 Strict Press + 5-10 Push-ups

Strict Press start around 60-70% of your 1RM and build as deemed fit. Drop into the Push-ups immediately upon finishing the 5th Strict Press. Pick a number of Push-ups you can maintain for all 6 of the sets. Rest 2 minutes after the end of your 6th set.

4) 28:00-40:00 – 12 minute AMRAP:

12 Burpees

18 Wall Balls 14/18

24 Kettlebell Deadlifts 35/26


Extra Work:

5) Front Plank: Accumulate 3-5 minutes

Keep track of time and attempts to complete.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Champlain Valley CrossFit – Fitness: Tuesday, April 18th, 2017

*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE

WOD:

1) 21 minute EMOTM:

Station 1 – 2 Sumo Deadlifts @ 60-70% + Red Bands

Station 2 – 5 High Box Jumps

Station 3 – 10-20 Calorie Row

For the Deadlifts pick a weight and keep it there for all 7 sets. We will build the band tension over the next 4 weeks. The goal on these should be absolute speed on the bar, reset between each rep. Hurdle Jumps build as high as deemed fit. Calorie Row reference the last 4 weeks for output, be consistent.

2) 10 minute AMRAP:

12 Box Jump Overs 24/20

12 Knees-ups

12 Ball Slams 40/30


Extra Work:

3) Farmers Carry: 400m

Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE