Sport

Sport: 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 50/35 50 Dumbbell Floor Press 50/35 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…

Sport: Tuesday, July 16th, 2019

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Muscle Snatch Start light, use this as warm-up and positioning work to get you moving. Reset on the floor between each rep. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Power Snatch Continue to build loading from the Muscle Snatch. Drop and reset between reps. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Snatch Continue to build loading from the Power Snatch. If you’re feeling good, work to a heavy single for the day. 2) 10 minute AMRAP: 200m Run 15 Wall Balls 20/14 10 Toes-to-bar Extra Work: 3) Sotts Press: 4 sets of 10 Rest 90-120 seconds between sets. Focus on positioning over load. 4) Farmers Carry: 400m Heavy as possible (keep it…

Sport: 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…

Sport: 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 50/35 600m Run 60 Dumbbell Goblet Box Step-ups 50/35 600m Run 60 Single Arm Dumbbell Overhead Squats 50/35 600m Run Scale as needed. Squats should be performed 30 on each side, break them up however you deem fit. Extra Work: 2) Pistol Squat: 10 minutes Practice Work on a Pistol Squat, this could also mean working on mobility as well. 3) 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)

Sport: Friday, July 12th, 2019

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 1 Halting Clean Deadlift + 1 Low Hang Muscle Clean + 2 Push Press Start around 50% of your 1RM and build as heavy as deemed fit. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 1 Halting Clean Pull + 1 Low Hang Clean Pull + 1 Low Hang Power Clean + 1 Push Jerk Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Low Hang Clean + 1 Jerk Continue to build loading from Part B. 2) 7 minute Up Ladder: 3 Shoulder-to-Overhead 115/75 3 Pull-ups 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…

Sport: 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

Sport: 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 20/14 Then…10 rounds of… 7 Deadlifts 155/105 200m Run 18 Push-ups Then… 51 Wall Balls 20/14 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 will…

Sport: Tuesday, July 9th, 2019

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 1 Halting Snatch Deadlift 1 Low Hang Muscle Snatch + 1 Snatch Balance + 1 Pause Overhead Squat Warm-up as needed. Start around 50% of your 1RM, build as heavy as deemed fit. Halt just below the knee for 2-3 seconds on the first rep. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 1 Halting Snatch Pull + 1 Low Hang Snatch Pull + 1 Low Hang Power Snatch Continue to build loading from Part A. Halt just below the knee for 2-3 seconds on the first rep. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Low Hang Snatch Continue to build loading from Part B. 2) 10 minute AMRAP: 50 Double-unders 21 Kettlebell Swings…

Sport: 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) 21-15-9…

Sport: Saturday, July 6th, 2019

WOD: 1) 10 rounds AQAP: 300m Run 20 Alternating Lunges 10 Hang Power Cleans 115/75 Extra Work: 2) Single Arm Kettlebell Bottoms-up Press: 4 sets of 8/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. 3) 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