Fitness

Champlain Valley CrossFit – Fitness: Wednesday, May 24th, 2017

* Monday, May 29th, Memorial Day there will be ONE (1) Class at 9:00 AM

** As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15).

WOD:

1a) 0:00-12:00 – Every 1:30 x 8 sets: 5-10 Strict Pull-ups +5/side Single Arm Dumbbell Row

Pick efforts that are maintainable for all 8 sets. No Ring Rows today, use a band as needed for assisted Pull-ups.

1b) 13:00 – 19:00 – Max Reps:

800m Run

Max Wall Balls 14/8

Scale run as needed to be able to complete in 4:00 or less.

1c) 20:00 – 26:00 – Max Reps:

800m Run

Max Dumbbell Push Press 25/15

Scale run as needed to be able to complete in 4:00 or less.

1d) 27:00-33:00 – Max Reps:

800m Run

Max Dumbbell Squat Clean 25/15

Scale run as needed to be able to complete in 4:00 or less.

1e) 34:00 – 40:00 – Max Reps:

800m Run

Max Push-ups

Scale run as needed to be able to complete in 4:00 or less.


Extra Work:

2) Band Pull Aparts: 100 not for time

Switch between over and underhand every 10 reps.


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

Champlain Valley CrossFit – Fitness: Tuesday, May 23rd, 2017

As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15).

WOD:

1) 20 minute EMOTM:

Odd – 40 seconds Row/Run/Ski/Bike

Even – 50m Farmers Carry

Pick and output for your conditioning piece that is maintainable to tough to complete in 40 seconds. Farmers Carry should be at a weight you can perform unbroken and take about 30-40 seconds.

2) 4 rounds AQAP:

30 Kettlebell Swings 35/26

20 Knees-up

10 Burpees


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, May 22nd, 2017

As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15).

WOD:

1) Front Squat Every 2:30: 7-5-5-3

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

2) Back Squat Every 2:30: 7-5-5-3

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

3) Death By D-Ball Over the Shoulder: 70/50

Perform 1 rep the first minute, 2 the 2nd minute, 3 the 3rd minute, and so on until you can no longer complete the work prescribed in the minute.


Extra Work:

4) Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Focus on position over loading.


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

Champlain Valley CrossFit – Fitness: Saturday, May 20th, 2017

* We’re getting Married HERE

** As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15).

WOD:

1) 4 rounds AQAP:

400-800m Run

3 rounds of…

5 Ring Rows

10 Push-ups

15 Air Squats


Extra Work:

2) 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: Friday, May 19th, 2017

* We’re getting Married HERE

** As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15).

WOD:

1) Deadlift: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Reference last weeks loading. Goal should be to start and finish heavier. Reps should be done Touch and Go.

2) Front Foot Elevated Dumbbell Reverse Lunge: 5/side Every 2:00 x 5 sets

Perform this as a continuation of your Deadlifts starting at 10:00 on the clock. Elevation can be anywhere from 2-6″ depending on balance, comfort, and flexibility. Build as heavy as deemed fit.

3) AQAP:

800m Run

40 D-Ball Over the Shoulder 70/50

30 Shoulder-to-Overhead 65/45


Extra Work:

4) Sled Drag: 400m @ Bodyweight

Not for time. Should be able to move smooth and steady, scale load to get desired stimulus.


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