Sport

Champlain Valley CrossFit – Sport: Saturday, July 21st, 2018

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE.

*****NOTE NATE HAS CHANGED LOCATION TO BURLINGTON BEER COMPANY BECAUSE OF THE BREWFEST*****

**Coach Nate will be taking off early August. He wanted us to drop this note up for everyone on the website.

“As much as I have enjoyed the last six years being a part of the CVCF community, it is time for a change in scenery. I initially joined in 2011, and have met some of the best people in my life at the gym. I have participated in multiple competitions, seminars, and lifestyle changes. Jade allowed me the opportunity to begin coaching all you wonderful people in 2012. Coaching has been one of the best experiences I could have asked for. I have learned countless lessons and have made life long friends while doing so. Jill and I will be getting married in August, and moving to Santa Fe in September. August 6th will be my last day coaching. We would love to get together with you all before we head out of town. Please join us at Burlington Beer Company right next to the gym this Saturday, July 21st at 6:30 PM to cheers the last seven years. All are welcome!

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


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

rozendaalpic_courtesy_of_natalie_stultz_

We lost a great dude with lots of life and love to give the world. You can read about his very full life HERE. Come in and pour it out today.

Champlain Valley CrossFit – Sport: Friday, July 20th, 2018

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE.

**Coach Nate will be taking off early August. He wanted us to drop this note up for everyone on the website.

“As much as I have enjoyed the last six years being a part of the CVCF community, it is time for a change in scenery. I initially joined in 2011, and have met some of the best people in my life at the gym. I have participated in multiple competitions, seminars, and lifestyle changes. Jade allowed me the opportunity to begin coaching all you wonderful people in 2012. Coaching has been one of the best experiences I could have asked for. I have learned countless lessons and have made life long friends while doing so. Jill and I will be getting married in August, and moving to Santa Fe in September. August 6th will be my last day coaching. We would love to get together with you all before we head out of town. Please join us at Foam Brewery downtown this Saturday, July 21st at 6:30 PM to cheers the last seven years. All are welcome!

WOD:

1) Every 1:30 x 7 sets: 2 Snatch Pulls + Snatch + Overhead Squat

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the Snatch Pulls, no Touch-and-Go.

2) Every 1:30 x 7 sets: 2 Clean Pulls + Clean + Jerk

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the Clean Pulls, no Touch-and-Go.

3) 3 rounds AQAP:

50 Air Squats

21 Pull-ups

12 Power Snatch 75/55


Extra Work:

4) Hip Extension: 4 sets of 15

Rest 90-120 seconds between sets. Add load as deemed fit.

5) Seated Wide Grip Cable Row: 4 sets of 10

Rest 90-120 seconds between sets. Make them heavy and use your bodyweight to overload the movement a little.


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

https://www.youtube.com/watch?v=f5jinIcfycc

Champlain Valley CrossFit – Sport: Thursday, July 19th, 2018

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE.

**Coach Nate will be taking off early August. He wanted us to drop this note up for everyone on the website.

“As much as I have enjoyed the last six years being a part of the CVCF community, it is time for a change in scenery. I initially joined in 2011, and have met some of the best people in my life at the gym. I have participated in multiple competitions, seminars, and lifestyle changes. Jade allowed me the opportunity to begin coaching all you wonderful people in 2012. Coaching has been one of the best experiences I could have asked for. I have learned countless lessons and have made life long friends while doing so. Jill and I will be getting married in August, and moving to Santa Fe in September. August 6th will be my last day coaching. We would love to get together with you all before we head out of town. Please join us at Foam Brewery downtown this Saturday, July 21st at 6:30 PM to cheers the last seven years. All are welcome!

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 – Air Squat + Ring Row + Ball Slam

– Sport/Competition – Clean + Jerk – Air Squat + Pull-up + Power Snatch


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

Champlain Valley CrossFit – Sport: Wednesday, July 18th, 2018

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE.

**Coach Nate will be taking off early August. He wanted us to drop this note up for everyone on the website.

“As much as I have enjoyed the last six years being a part of the CVCF community, it is time for a change in scenery. I initially joined in 2011, and have met some of the best people in my life at the gym. I have participated in multiple competitions, seminars, and lifestyle changes. Jade allowed me the opportunity to begin coaching all you wonderful people in 2012. Coaching has been one of the best experiences I could have asked for. I have learned countless lessons and have made life long friends while doing so. Jill and I will be getting married in August, and moving to Santa Fe in September. August 6th will be my last day coaching. We would love to get together with you all before we head out of town. Please join us at Foam Brewery downtown this Saturday, July 21st at 6:30 PM to cheers the last seven years. All are welcome!

WOD:

1) Every 2:00 x 7 sets:

200m Run

+

5 Strict Press

Warm-up as needed. Build to a heavy 5 Strict Press given the stimulus.

2) Every 3:00 x 5 sets:

300m Run

15 Box Jump Overs 24/20

+

10 Toes-to-bar

Scale as needed. You should be getting at least 30 seconds rest each round.

3) Every 4:00 x 3 sets:

400m Run

+

20 Kettlebell Swings 70/53

+

10 Shoulder-to-Overhead 115/75

Scale as needed. You should be getting at least 30 seconds rest each round. This entire piece should be done on a running clock, taking 41 minutes.


Extra Work:

4) Sled Drag: 400m @ Bodyweight

Smooth and steady. Not for time.

5) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.


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

https://www.youtube.com/watch?v=N1spksWPwUs

Champlain Valley CrossFit – Sport: Tuesday, July 17th, 2018

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE.

WOD:

1) Every 1:30 x 7 sets: 2 Snatch High-Pull + Below the Knee Hang Muscle Snatch + Snatch Push Press + Snatch Balance

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the High-Pulls.

2) Every 1:30 x 7 sets: 2 Clean High-Pull + Below the Knee Hang Muscle Clean + 2 Thrusters

Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the High-Pulls.

3) 7 minute Up Ladder:

3 Thrusters 95/65

10 Double-unders

Workout goes 3+10, 6+20, 9+30, and so on until 7 minutes is up.


Extra Work:

4) Sotts Press: 4 sets of 10

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

5) Hand-Over-Hand Sled Pull: 8 sets of 100ft

Rest 90-120 seconds between sets. Heavy as possible, unbroken.


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

https://www.youtube.com/watch?v=4eJd1xq0G18