Fitness

Champlain Valley CrossFit – Fitness: Thursday, May 18th, 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:

1a) 20 minute EMOTM:

Movement 1 – Monostructural Conditioning

Movement 2 – Gymnastics/Skill

1b) 20 minute EMOTM:

Movement 3 – Non-Monostructural Conditioning

Movement 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.


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

Champlain Valley CrossFit – Fitness: Wednesday, May 17th, 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) 0:00-25:00 – Every 5:00 x 5 sets

Run 800m

5 Rep Push Press

Warm-up as needed. For your Push Press starting around 60-70% of your 1RM. Scale the Run as needed. It should take no longer than 4 minutes. Goal should be to push the pace on the run, treat it as an interval. The remainder of the time in the 5 minute block is to hit your Push Press. Build your loading on the Push Press each round as deemed fit.

2) 25:00-33:00 – 8 minute EMOTM: “X” Toes-to-bar/Knees-to-armpits/Knees-up

Pick a scaling option that you can Kip. Pick a rep count you can maintain for all 8 sets.

3) 33:00-40:00 – 7 minute AMRAP:

21 Abmat Sit-ups

15 Wall Balls 14/8

9 Dumbbell Power Cleans 35/25


Extra Work:

4) D-Ball Bear Hug Carry: 400m

Load as 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

Champlain Valley CrossFit – Fitness: Tuesday, May 16th, 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) 20 minute EMOTM:

Odd – 40 seconds Run/Row/Bike/Ski

Even – 50m Sled Drag

Pick an effort that is tough to complete in 40 seconds on your conditioning station. Sled Drag load appropriately so it takes approximately 30-40 seconds. Pick output that you can maintain for all 10 rounds.

2) 7 minute Up Ladder:

3 Box Jumps 24/20

3 Deadlifts 115/75


Extra Work:

3) Turkish Get-up: 5 sets of 3/side

Rest 90-120 seconds between sets. Focus on positioning and quality of movement over load.


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

Champlain Valley CrossFit – Fitness: Monday, May 15th, 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.

WOD:

1) Front Squat Every 2:30: 10-7-5-3

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

2) Back Squat Every 2:30: 10-7-5-3

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

3) For Max Reps:

4 x 40 seconds Burpees – 20 seconds Rest

4 x 40 seconds Air Squats – 20 seconds Rest

4 x 40 seconds D-Ball Over the Shoulder 70/50 – 20 seconds Rest

Perform all 4 rounds of one movement before moving onto the next.


Extra Work:

4) Romanian Deadlift: 3 sets of 12

Rest 90-120 seconds between sets. Focus on position, then load.


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

Champlain Valley CrossFit – Fitness: Saturday, May 13th, 2017

WOD:

1) 30 minute AMRAP:

10 Dumbbell Man Makers 35/25

400m Run/500m Row or Ski/1000m Assault Bike

Pick a mono structural movement to use for the workout. One Man Maker consists of whole body on the floor, Clean the Dumbbells, Front Squat, and Shoulder-to-Overhead.


Extra Work:

2) Band Pull Aparts: 100 not for time

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


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