Fitness

Fitness: Wednesday, July 17th, 2019

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1a) 0:00 – 8:00 – 8 sets of :40 ON/:20 OFF: Odd – 20 seconds/side Side Plank Even – Slider Roll-Outs Start Roll-Outs on your Knees. 1b) 8:00 – 16:00 – 8 minute AMRAP: 50 Push-ups or Ring Dips 50 Alternating Dumbbell Snatch 35/25 50 Dumbbell Floor Press 35/25 Scale as needed, all athletes should be looking to get close to a round done. 1c) 17:00 – 27:00 – 10 minute EMOTM: Odd – 10-15 Dumbbell Overhead Tricep Curl Even – 5-10 Chin-ups For Overhead Tricep Curls, take your time, focus on range of motion and position. Use assistance as needed for Chin-ups. 1d) 28:00 – 40:00 – Every 2:00 x 6 sets: 200m Run + 6 Strict Press Hit the runs hard. Build as heavy as deemed fit on…

Fitness: Tuesday, July 16th, 2019

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1) 21 minute EMOTM: 1 – 30 seconds Battle Rope 2 – 30 seconds Slam Ball Throw Over Pull-up Bar 3 – 30 seconds Dumbbell Plank Rows Goal is to pick weights efforts that you can move the entire 30 seconds for. Rest, and then rotate to the next station. 2) 10 minute AMRAP: 200m Run 15 Wall Balls 14/8 10 Knees-up 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 https://www.youtube.com/watch?v=5BJ98YcTCRwVideo can’t be loaded because JavaScript is disabled: Conor McGregor – Incredible Interview About Life | So Inspiring! (https://www.youtube.com/watch?v=5BJ98YcTCRw)

Fitness: Monday, July 15th, 2019

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 3 Front Squats Warm-up as needed. Start around 60% of your 1RM. Reference last week for loading. Build as heavy as deemed fit. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3 Back Squats Reference last week for loading. Build as heavy as deemed fit. 1c) 20:00 – 25:00 – 5 minutes Max Reps @ Moderate Pace: Alternating Lateral Lunges We will by working through this cycle, with blocks of bodyweight single leg work. The purpose here is max reps, but for quality, at a moderate pace. Basically we want you moving at a tempo that you can maintain for the entire 5 minutes. If you’re lacking the mobility for these use a mast on the…

Fitness: Saturday, July 13th, 2019

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1) AQAP: 600m Run 60 Alternating Dumbbell Power Snatch 35/25 600m Run 60 Dumbbell Goblet Box Step-ups 600m Run 60 Single Arm Dumbbell Front Squats 35/25 600m Run Scale as needed. Squats should be performed 30 on each side, break them up however you deem fit. Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=ni_HDRKPnJkVideo can’t be loaded because JavaScript is disabled: YOU NEED TO DO THIS IN THE MORNING! It Will Change Your Entire Day! (morning motivation) (https://www.youtube.com/watch?v=ni_HDRKPnJk)

Fitness: Friday, July 12th, 2019

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1) Every 1:30 x 14 sets: Odd – 5/side Barbell Suitcase Deadlifts + 10-20 Abmat Sit-ups Even – 5/side Single Arm Bench Press + 5/side Single Arm Dumbbell Row Start at moderate loads, and build as deemed fit. For all unilateral movements, perform all reps on 1 side, and then switch to the other. 2) 7 minute Up Ladder: 3 Shoulder-to-Overhead 75/55 3 Ring Rows Workout goes 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 3) Ring Row Hold: Accumule 3 minutes Accumulate 3 minutes holding with the rings right at the chest. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=FLDRxGlBuKYVideo can’t be loaded because JavaScript is disabled: CrossFit – Pull-Up Virtuosity: Part 1 (https://www.youtube.com/watch?v=FLDRxGlBuKY)

Fitness: Thursday, July 11th, 2019

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: CrossFit Burn Burn programming will be kept “hidden” as has always been and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Fitness: Wednesday, July 10th, 2019

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1) “Rozendaal” – AQAP: 51 Wall Balls 14/8 Then…10 rounds of… 7 Deadlifts 115/75 200m Run 18 Knee Push-ups Then… 51 Wall Balls 14/8 https://vimeo.com/283867052?fbclid=IwAR3go9n-d4Tx_ZXDKyhoPrg0kvmxoFJpKW5iefKvR6CjgluDq-fOWKHvBn4Video can’t be loaded because JavaScript is disabled: Eric Rozendaal Tribute (https://vimeo.com/283867052?fbclid=IwAR3go9n-d4Tx_ZXDKyhoPrg0kvmxoFJpKW5iefKvR6CjgluDq-fOWKHvBn4) We will be taking a break from our regularly scheduled programming today to remember one of our amazing members Eric Rozendaal who passed away last year suddenly due to a heart attack while on vacation in Jamaica. For those in the gym who knew Eric you would be hard pressed to find someone who could say he wasn’t always jovial. He helped me continue to open my prospective on life, open my eyes to new opportunities, and helped me find an even greater passion for the outdoors and our Earth. He…

Fitness: Tuesday, July 9th, 2019

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1) Every 3:00 x 7 sets: 100m Sled Drag + 100m Double Kettlebell Overhead Carry Pick moderate loads that allow you to get this done in about 2 minutes. 2) 10 minute AMRAP: 75 Heavy Rope Single-unders 15 Kettlebell Swings 35/26 15 Knees-up Extra Work: 3) 3 sets not for time: 20 Band Pull-Aparts 20 Banded Face Pulls 20 Banded “No-Money” Not for time, focus on quality, not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Fitness: Monday, July 8th, 2019

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 5 Front Squats Warm-up as needed. Start around 60% of your 1RM. Reference last week for loading. Build as heavy as deemed fit. 1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 5 Back Squats Reference last week for loading. Build as heavy as deemed fit. 1c) 20:00 – 25:00 – 5 minutes Max Reps @ Moderate Pace: 5/side Split Squats We will by working through this cycle, with blocks of bodyweight single leg work. The purpose here is max reps, but for quality, at a moderate pace. Basically we want you moving at a tempo that you can maintain for the entire 5 minutes. Perform the Split Squats in sets of 5, alternating stances every 5 reps. 2) 7…

Fitness: Saturday, July 6th, 2019

WOD: 1) 10 rounds AQAP: 300m Run 20 Alternating Lunges 15 Kettlebell Hang High-Pulls 53/35 Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=SZEo1KFjTn4Video can’t be loaded because JavaScript is disabled: Should You QUIT Your Job? – The Most Life Changing Speech Ever (ft. Garyvee, Joe Rogan) (https://www.youtube.com/watch?v=SZEo1KFjTn4)

Champlain Valley CrossFit 2019