Fitness

Champlain Valley CrossFit – Fitness: Tuesday, September 26th, 2017

*CVCF 7 Year Anniversary Party HERE

WOD:

1) Farmers Carry: 50m Every 1:00 x 7 sets

Pick a loading that is heavy, but that you can perform unbroken in about 30-40 seconds.

2) Alternating Kettlebell Z-Press: 3/side Every 1:00 x 7 sets

Focus on quality for loading. Alternate arms each repetition.

3) Sprint: 50m Every 1:00 x 7 sets

Take a few at 90% to feel them out, and then hit your last 3-5 with everything you’ve got. Make sure you sprint 50m, don’t let up 40-45m in.

4a) 3 minute AMRAP:

20 Wall Balls 14/8

20 Knee Push-ups

Max Reps Knee-ups

Rest 1 minute

4b) 3 minute AMRAP:

20 Knees-up

20 Wall Balls 14/8

Max Reps Knee Push-ups

Rest 1 minute

4c) 3 minute AMRAP:

20 Knee Push-ups

20 Knees-up

Max Wall Balls 14/8


Extra Work:

5) Single Arm Dumbbell Overhead Carry: 5 sets of 100ft/side

Rest 90-120 seconds between sets. Heavy as possible.


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

A big congrats to all of our athletes that competed at the Vermonster this weekend with three of them making the podium in their respective divisions. Keep up the great work!

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Champlain Valley CrossFit – Fitness: Monday, September 25th, 2017

*CVCF 7 Year Anniversary Party HERE

WOD:

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

Warm-up as needed. Start a little heavier than last week. Build as heavy as deemed fit.

2) Front Squat: 7 Reps Every 2:00 x 5 sets

Perform this as a continuation of your Back Squats. Start a little heavier than last week. Build as heavy as deemed fit.

3) 7 minute Up Ladder:

3 Deadlifts 115/75

3 Box Jump Overs 24/20

Workout is perform 3+3, 6+6, 9+9, and so on until 7 minutes is up.


Extra Work:

4) Sled Drag: 400m @ Bodyweight

Scale load as needed if you can’t move continuously for the 400m.


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

Champlain Valley CrossFit – Fitness: Friday, September 22nd, 2017

*CVCF 7 Year Anniversary Party HERE

WOD:

1) Deadlift: 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 Split Squat: 7/side Every 2:00 x 5 sets

Performed starting at 10:00 on the clock. Perform all 7 reps on 1 side before switching to the other.

3) 3 rounds AQAP:

400m Run

20 Ball Slams 40/30

5 Rope Sit-to-stand


Extra Work:

4) Single Arm Dumbbell Row: 3 sets of 20/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: Thursday, September 21st, 2017

*CVCF 7 Year Anniversary Party HERE

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 + Single Leg Work – Run + Ball Slam + Rope Sit-to-stand

– Sport/Competition – Clean + Jerk – Run + Power Snatch + Rope Climb


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