Fitness

Champlain Valley CrossFit – Fitness: Thursday, July 27th, 2017

*Raffle Prize Winners HERE

**Mike Molloy Nutrition Seminar Here

***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

WOD:

1) 40 minute EMOTM:

Minute 1 –  Monostructural Conditioning

Minute 2 – Gymnastics/Skill

Minute 3 – Non-Monostructural Conditioning

Minute 4 – Barbell

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 – 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.

Movement 4 – 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.

* Movements for Friday…

– Fitness – Deadlifts + Accessory Work – Knees-up + Dumbbell Thrusters + Burpees

– Sport/Competition – Clean + Jerk – Toes-to-bar + Dumbbell Thrusters + Burpees


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

Champlain Valley CrossFit – Fitness: Wednesday, July 26th, 2017

*Raffle Prize Winners HERE

**Mike Molloy Nutrition Seminar Here

***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

WOD:

1) 0:00 – 30:00 – Every 5:00 x 6 sets:

400m Run

25 Kettlebell Swings 35/26

+

5 Bench Press

Treat the Run and Swing as a fast interval effort. Rest as needed in the rest of the 5 minutes. Bench Press should start around 60-70% of your 1RM. Build as heavy as deemed fit.

2) 30:00 – 40:00 – 10 minute AMRAP:

30 Abmat Sit-ups

20 Box Jumps 24/20

10 Push-ups


Extra Work:

3) Handstands: 10 minutes Practice

Work on any facet of getting upside down.


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

Champlain Valley CrossFit – Fitness: Tuesday, July 25th, 2017

*Raffle Prize Winners HERE

**Mike Molloy Nutrition Seminar Here

***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

WOD:

1a) 7 minute EMOTM: 40 seconds Ski/Bike/Row

Pick an output/effort that you can maintain for 7 sets.

1b) 7 minute EMOTM: 50m Sled Drag

Pick a loading that takes you approximately 40 seconds to complete.

1c) 7 minute EMOTM: 5/side Kneeling Split Single Arm Dumbbell Press

Pick a loading you can maintain all reps with. Focus on positioning and quality over loading. This is one continuous 21 minute EMOTM.

2) 5 rounds AQAP:

21 Wall Balls 14/8

15 Kettlebell Deadlifts 70/53

9 Ring Rows


Extra Work:

3) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.


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

Champlain Valley CrossFit – Fitness: Monday, July 24th, 2017

*Raffle Prize Winners HERE

**Mike Molloy Nutrition Seminar Here

***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

WOD:

1) Back Squat: 7 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

2) Dumbbell Front Rack Reverse Lunges: 6/side Every 2:00 x 5 sets

Perform this immediately after your last set of Back Squats starting at 10:00 on the clock. Alternate legs each rep. Build as heavy as deemed fit.

3) 10 minute Up Ladder:

3 D-Ball Over the Shoulder 70/50

20 Single-unders

Workout goes 3+20, 6+40, 9+60, and so on until 10 minutes is up.


Extra Work:

4) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if able.


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

 

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

*Mike Molloy Nutrition Seminar Here

**All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

WOD:

1a) 0:00 – 10:00 – Max Reps

1600m Run

25 Wall Balls 14/8

Max Rope Climbs or Sit-to-stand

Immediately into…

1b) 10:00 – 20:00 – Max Reps

1200m Run

50 Wall Balls 14/8

Max Rope Climbs or Sit-to-stand

Immediately into…

1c) 20:00 – 30:00 – Max Reps

800m Run

75 Wall Balls 14/8

Max Rope Climbs or Sit-to-stand


Extra Work:

2) Box Plank Clocks: 4 sets of 1/direction

Feet on a box, walk 360 degrees, than back the other direction, ideally without breaking from the plank. That is 1 rep/set.


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