Fitness

Champlain Valley CrossFit – Fitness: Friday, March 15th, 2019

WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets:

5/side Single Arm Dumbbell Press @ Tempo 1-0-2 +

4/side Single Leg Vertical Leaps

Dumbbell Press can be done standing or seated, reference last week, perform it the same way, try to work a little heavier if possible, even if it’s just for a few sets. For the Vertical Leaps work on not only jumping off one foot but also landing and absorbing on one foot. If you’re comfortable do the Vertical Leaps holding onto a couple of light Dumbbells.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets:

10 Supinated Bent Over Barbell Rows +

10 Banded Face Pulls

Build loading as deemed fit for the Bent Over Rows…focus on position over loading first though. The goal should be to try and maintain a back angle as close to parallel with the floor as possible. For the Face Pulls focus on position and activation, not speed.

2) AQAP:

3 rounds of…

15 Ball Slams 40/30

12 Burpees

Rest 3 minutes after completing 3 rounds…then…

3 rounds of…

15 Ring Rows

12 Burpees

Time Cap of 12 minutes, so this is for time if you can finish it otherwise, it’s an AMRAP>


Extra Work:

3) 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  

https://www.youtube.com/watch?v=ODoESDUETCQ

Champlain Valley CrossFit – Fitness: Thursday, March 14th, 2019

WOD:

1) 40 minute EMOTM:

Minutes 1-10 –  Monostructural Conditioning

Minutes 11-20 – Gymnastics/Skill

Minutes 21-30 –  Non-Monostructural Conditioning

Minutes 31-40 – 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 – Push/Pull/Trunk – TBA

– Sport/Competition – Snatch/Clean and Jerk – TBA


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

Champlain Valley CrossFit – Fitness: Wednesday, March 13th, 2019

WOD:

1a) 0:00 – 12:00 – 12 minute EMOTM:

Odd – 5-10 Push-ups + 10-20 second Bottom of Push-up Hold

Even – 3-5 Strict Pull-ups + 10-20 Hollow Rocks

Pick reps you can maintain for all 6 cycles. For the Push-up Hold the goal it to be just off the floor.

1b) 15:00 – 30:00 – Every 1:30 x 10 sets:

3 Push Press +

10 Kettlebell Upright Rows +

15 Hollow Rocks

Push Press build loading as deemed fit. For the KB Upright rows, this is a single Kettlebell with both hands on the bell. Use a weight that allows you to keep things strict.

1c) 30:00 – 40:00 – AQAP:

2k Row/Ski OR

4K C2 Bike OR

4800m Assault Bike OR

1 Mile Run


Extra Work:

2) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus on position over speed.


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

https://www.youtube.com/watch?v=ADoS8HrXeDQ

Champlain Valley CrossFit – Fitness: Tuesday, March 12th, 2019

WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets:

3 Deadlifts +

30 second D-Ball Bear Hold

Warm-up as needed. We are going to work this progression for the next 4 weeks. Be consistent with the D-Ball hold, work to build the Deadlift to a heavy set for the day. Reference last week for loading and work to build a little heavier…doesn’t mean top end has to be heavier, could mean bring your bottom sets up.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets:

50ft/side Kettlebell Carry (1 Farmers + 1 Overhead)

Pick some heavy loading and make this difficult for your self. You should have 1 Kettlebell in the Farmers Position and one in the Overhead Position.

2) AQAP:

60 Ball Slams 40/30

40 Knees-up

20 Burpees


Extra Work:

3) Cable Flat Bar Upright Rows: 3 sets of 30

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


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

https://www.youtube.com/watch?v=3vlkcqdL784

Champlain Valley CrossFit – Fitness: Monday, March 11th, 2019

WOD:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 4/side Back Rack Reverse Lunges

Warm-up as needed. Alternate legs each rep. Build to an 80-90% effort for the day. We will be building on this for the next 12 weeks, so you want to leave some room in the tank. Add 2.5-5lbs to each of your sets from last week.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Tempo (1-0-3) Front Rack Box Step-ups

These should be started nice and light. The emphasis should be on holding the tempo, not adding load. Perform all 5 reps on 1 side, then switch stances to the other side. Tempo is 1 second up, brief pause, and a 3 second lower. Use a box height that puts your knee and hip in line when on the box.

1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 5 Dumbbell Goblet Squats w/5 second Pause

Reference loading for the Goblet squats from 5 weeks ago. We are going to again work with the standard of having to hold on my only one head of the Dumbbell so we tax the upper back more. 5 reps each with a 5 second Pause in the Bottom of the Squat. Work on that posture in the bottom position.

2) 4 rounds AQAP:

75 Heavy Rope Single-unders

25 Kettlebell Swings 35/26


Extra Work:

3) Single Leg Kettlebell Deadlift: 3 sets of 15/side

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

https://www.youtube.com/watch?v=yPhy88IG-BQ