Sport

Champlain Valley CrossFit – Sport: Saturday, December 8th, 2018

*A quick heads up for everyone. Dani and I will be leaving town next Monday, the 3rd for our wedding. In addition to us, two of our coaches will also be out of town. We’ve been able to keep almost all of our classes scheduled. With that being said, for those who have started coming in at off hours to train, please be mindful this will not be an option. The gym will be locked and closed most of the large gaps in class times, so PLEASE come train when classes are going on.

**Winter 2018 Holiday Schedule HERE

WOD:

1) “Cindy”- 20 minute AMRAP:

5 Pull-ups

10 Push-ups

15 Air Squats


Extra Work:

2) Seated Neutral Grip Cable Row: 3 sets of 20

Rest 2-3 minutes between sets. Heavy as possible.

3) Dumbbell Overhead Tricep Curl: 3 sets of 20

Rest 2-3 minutes between sets. Heavy as possible.


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

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

Champlain Valley CrossFit – Sport: Friday, December 7th, 2018

*A quick heads up for everyone. Dani and I will be leaving town next Monday, the 3rd for our wedding. In addition to us, two of our coaches will also be out of town. We’ve been able to keep almost all of our classes scheduled. With that being said, for those who have started coming in at off hours to train, please be mindful this will not be an option. The gym will be locked and closed most of the large gaps in class times, so PLEASE come train when classes are going on.

**Winter 2018 Holiday Schedule HERE

WOD:

1) Every 1:00 x 6 sets: Muscle Clean + Push Press

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reference 10/12/18 for loading.

2) Every 1:00 x 6 sets: Power Clean + Push Jerk

Continue to build loading from Part 1. Reference 10/12/18 for loading.

3) Every 1:30 x 6 sets: Clean + Jerk

Continue to build loading from Part 2. Reference 10/12/18 for loading.

4) 7 minute Up Ladder:

3 Hang Power Cleans 115/75

3 Wall Balls 20/14

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


Extra Work:

5) Ring Dip: 10 minutes Practice

Work on any facet of a Ring Dip.

6) Barbell Overhead Support: 8 x :20 ON/:10 OFF

Pick a weight you can support for the 8 x :20 unbroken. Ideally perform standing with the rest position as the back of the neck.


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

https://www.youtube.com/watch?v=k3Mvyt4pBQQ&t=3s

 

Champlain Valley CrossFit – Sport: Thursday, December 6th, 2018

*A quick heads up for everyone. Dani and I will be leaving town next Monday, the 3rd for our wedding. In addition to us, two of our coaches will also be out of town. We’ve been able to keep almost all of our classes scheduled. With that being said, for those who have started coming in at off hours to train, please be mindful this will not be an option. The gym will be locked and closed most of the large gaps in class times, so PLEASE come train when classes are going on.

**Thursday, December 6th, CrossFit Burn will be cancelled at 4:15, and there will be no “Open Gym” time at this time. The gym will be locked and closed around 1:30 PM, and will open back-up around 5:00 PM for the 5:30 PM class. If anyone has any questions, please feel free to ask.

***Winter 2018 Holiday Schedule HERE

WOD:

1) 40 minute EMOTM:

Minute 1+2 –  Monostructural Conditioning

Minute 3+4 – Gymnastics/Skill

Minute 5+6 –  Non-Monostructural Conditioning

Minute 7+8 – 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 – Kettlebell High-Pull + Wall Ball

– Sport/Competition – Hang Power Clean + Wall Ball


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

Champlain Valley CrossFit – Sport: Wednesday, December 5th, 2018

*A quick heads up for everyone. Dani and I will be leaving town next Monday, the 3rd for our wedding. In addition to us, two of our coaches will also be out of town. We’ve been able to keep almost all of our classes scheduled. With that being said, for those who have started coming in at off hours to train, please be mindful this will not be an option. The gym will be locked and closed most of the large gaps in class times, so PLEASE come train when classes are going on.

**Thursday, December 6th, CrossFit Burn will be cancelled at 4:15, and there will be no “Open Gym” time at this time. The gym will be locked and closed around 1:30 PM, and will open back-up around 5:00 PM for the 5:30 PM class. If anyone has any questions, please feel free to ask.

***Winter 2018 Holiday Schedule HERE

WOD:

1a) 0:00 – 40:00 – Run/Row/Bike/Ski:

A – 10 minutes Easy

B – 10 x :20 Hard/:40 Easy

C – 5 x 1 minute Easy, 1 minute Moderate, 1 minute Easy, 1 minute Hard

This should be one continuous piece.

1b) 41:00 – 45:00 – Alternating Tabatta:

Odd – Abmat Sit-ups or V-Ups

Even – Flutter Kicks w/Plate Overhead

Alternate back and forth for 4 sets of each. You have a 1 minute transition from the end of the machine work to the start of this.


Extra Work:

2) Muscle-up: 10 minutes Practice

Work on any facet of a Ring Muscle-up.

3) Banded Face Pulls: 100 Reps

Break-up as needed. Focus on position and activation, not speed.


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

https://www.youtube.com/watch?v=grxVHi5LpRo

Champlain Valley CrossFit – Sport: Tuesday, December 4th, 2018

*A quick heads up for everyone. Dani and I will be leaving town next Monday, the 3rd for our wedding. In addition to us, two of our coaches will also be out of town. We’ve been able to keep almost all of our classes scheduled. With that being said, for those who have started coming in at off hours to train, please be mindful this will not be an option. The gym will be locked and closed most of the large gaps in class times, so PLEASE come train when classes are going on.

**Thursday, December 6th, CrossFit Burn will be cancelled at 4:15, and there will be no “Open Gym” time at this time. The gym will be locked and closed around 1:30 PM, and will open back-up around 5:00 PM for the 5:30 PM class. If anyone has any questions, please feel free to ask.

***Winter 2018 Holiday Schedule HERE

WOD:

1) Every 1:00 x 7 sets: Muscle Snatch

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reference 10/9/18 for loading.

2) Every 1:00 x 7 sets: Power Snatch

Continue to build loading from Part 1. Reference 10/9/18 for loading.

3) Every 1:00 x 7 sets: Snatch

Continue to build loading from Part 2. Reference 10/9/18 for loading.

4) 9 minute AMRAP:

15 Box Jump Overs 24/20

12 Toes-to-bar

9 Deadlifts 185/135


Extra Work:

4) Double-unders: 10 minutes Practice

Goal should be to work to 100 Unbroken Reps.

5) 3 Supersets of:

15 Cable Flat Bar Upright Rows +

15 Cable Flat Bar Bicep Curls

Rest 2-3 minutes between sets.


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

https://www.youtube.com/watch?v=v9Aw0P7GjHE