Competition

Competition: Tuesday, November 19th, 2019

*Sweetwaters is doing their Annual Coat Drive and we’ve got a box at the gym. If you’ve got some old jackets there are plenty in need of them. You can read about this great event that is put on every year HERE **For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1a) 0:00 – 6:15 – Every 1:15 x 5 sets: 2 Tempo Snatch Pull + 2 Low Hang Muscle Snatch + 2 Behind the Neck Snatch Push Jerk w/Pause in Catch Work at light-to-moderate loads and use this as positional warm-up work. 1b) 7:00 – 17:00 –…

Competition: Monday, November 18th, 2019

*For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1a) 0:00 – 12:00 – Every 2:00 x 6 sets: 4 Pause 1+1/4 Back Squats Warm-up as needed. Start with a moderate amount of weight. This drill will be very tough if you hold the pauses for a full 1-2 seconds at each position. For each rep Pause in the Bottom on the descent of the rep, come back up just past parallel and pause, then back to the bottom and pause, and finally stand-up tall to finish. 1b) 13:00 – 21:00 – Every 2:00 x 4 sets:…

Competition: Saturday, November 16th, 2019

*For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: 2 High Catch Box Jump, Step Down + 2 Clean Deadlifts + 2 Hang Muscle Clean + 2 Tall Jerks Use this as extended warm-up and positioning work. The goal for the Box Jump is to land standing as high as possible to really focus on your jump and not just picking your legs up to catch in a squat position. Build loading as deemed fit through each round. 1b) 10:00 – 20:30 – Every 1:30 x 7 sets:…

Competition: Friday, November 15th, 2019

*For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1) Safety Bar Squat (Tempo 3.3.3): 5 sets of 3 Rest 2-3 minutes between sets. Focus on tempo over loading. 2) 40 Minute EMOTM: 1- 10 Alternating Dumbbell Front Rack Box Step-ups @ 24/20 2- 15/10 Cals Row 3- 50′ Double Dumbbell Overhead Walking Lunge 4- 1-3 Strict Ring Muscle-ups 5- 100′ DB Farmers Carry 6- 15/10 Cals Assault Bike 7- 5 Pause, Supinated, Single Arm Bar Rows 8- :20 Seconds Star Plank Hold Right, Left Use loads that allow you to work through this at a semi-conversational…

Thursday, November 14th, 2019

*For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM CrossFit Burn Programming/Concept Cardio Programming Will Only Be Posted In the Gym Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational…

Competition: November 13th, 2019

*Comp Athletes you are de-loading for a couple of weeks. The Open just ended, if you are actually serious about competing there is absolutely no reason for you to be lifting heavy or met-coning hard right now…you should have just crushed yourself the last 5 weeks. We will be rolling some info out about our schedule and programming layout for the coming year in the coming weeks. **For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1) 3 sets of: 5 Prone Snow Angels + 5 Dumbbell/Plate Cuban Presses + Shoulder health work. Goal is not loading,…

Competition: Tuesday, November 12th, 2019

*Week 5 Intramural Score Submissions HERE **For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1) 2 sets of: 5 “Y” Banded Pause Overhead Squats 5 Bamboo Snatch Push Press 30 seconds Bamboo Bar Overhead Hold 3 Seated Box Jumps Not for time, for quality. Use this as activation work for your Snatches. 2a) 0:00 – 9:00 – Every 1:30 x 6 sets: 2 High Catch Box Jump, Step Down + 2 Snatch Deadlifts + 2 Hang Muscle Snatch + 2 Snatch Drop (1 Power + 1 Squat) Use this as extended warm-up and positioning work. The…

Competition: Monday, November 11th, 2019

*Week 5 Intramural Score Submissions HERE **For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1a) 0:00 – 12:00 – Every 2:00 x 6 sets: 4 Pause 1+1/4 Front Squats Warm-up as needed. Start with a moderate amount of weight. This drill will be very tough if you hold the pauses for a full 1-2 seconds at each position. For each rep Pause in the Bottom on the descent of the rep, come back up just past parallel and pause, then back to the bottom and pause, and finally stand-up tall to finish. Don’t work heavier…

Competition: Saturday, November 9th, 2019

*For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1) “Open 20.5” – AQAP: 40 Muscle-ups 80 Calories Rowed 120 Wall Balls 20 @ 10’/14 @ 9′ You may break-up and partition this workout however you like. 20 minute time cap. We encourage everyone to try and get as far as they can in the workout as prescribed assuming they can hit the Wall Ball standard. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=HNkcV5yq0xoVideo can’t be loaded because JavaScript is disabled: Annie Thorisdottir takes on Open workout 20.5 /// (https://www.youtube.com/watch?v=HNkcV5yq0xo)

Competition: Friday, November 8th, 2019

*For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 1 Snatch Lift-Off Below the Knee + 1 Snatch Lift-Off Above the Knee + 1 Muscle Clean + 1 Push Press Warm-up as needed. Pause on the Lift-Offs for 2-3 seconds at the designated position each rep. You should be able to start with heavier loading than weeks past. Reset on the floor between each rep that originates on the floor, no Touch-and-Go. 1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 1 Snatch Lift-Off Below the Knee…

Champlain Valley CrossFit 2019