Power

Power: Friday, January 24th, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 0:00 – 15:00 – Every 3:00 x 5 sets – Deadlift: 10 @ 60% 8 @ 65% 6 @ 70% 6 @ 75% 6 @ 80% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. We’re using some extra rest here as Deadlifts are the most physically demanding in this program. If these lifts aren’t tough for you it means you likely have a lot more in the tank, keep with it, and you’ll get a chance to re-test in 8 weeks. 1b) 15:00 – 21:00 – Every 1:00 x 6 sets: 10 Sumo Stance Good Morning Start light. Build as heavy as deemed fit. Get yourself wide in a…

Concept Cardio: Thursday, January 23rd, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE 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 and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative…

Power: Wednesday, January 22nd, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 0:00 – 12:30 – Every 2:30 x 5 sets – Bench Press: 10 @ 60% 8 @ 65% 6 @ 70% 6 @ 75% 6 @ 80% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1b) 12:30 – 20:30 – Every 2:00 x 4 sets – Strict Press: 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 75% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1c) 21:00 – 31:00 – 10 sets of :40 ON/:20 OFF – Max Reps: Odd – Push-ups Even – V-Ups Focus on position and range of…

Power: Tuesday, January 21st, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets – Pendlay Row: 10 @ 60% 8 @ 65% 6 @ 70% 6 @ 75% 6 @ 80% Warm-up as needed. Make sure to rest the bar dead-stop on the floor each rep. Also focus on a controlled lower back to the floor and not just dropping it. 1b) 10:00 – 20:00 – Every 2:00x  5 sets: 5/side Single Arm Kettlebell Upright Row + 20 Banded Face Pulls Focus on position and activation over loading. Take your time, and make everything clean! 2) AQAP: 15-12-9-6-3 Pull-ups 3-6-9-12-15 Power Cleans 115/75 Scale as needed. Extra Work: 3) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Load as heavy as deemed fit. 4) Alternating Bicep Curls: 3 sets…

Power: Monday, January 20th, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 0:00 – 12:30 – Every 2:30 x 5 sets – Back Squat: 10 @ 60% 8 @ 65% 6 @ 70% 6 @ 75% 6 @ 80% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1b) 12:30 – 20:30 – Every 2:00 x 4 sets – Front Squat: 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 75% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1c) 20:30 – 23:00 – 2:30 AMRAP: Bodyweight Hip Thrusts AMRAP for quality not for speed. Bodyweight meaning un-loaded. Perform off a bench, hold the top…

Power: Saturday, January 18th, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 10 rounds AQAP: 10 Wall Balls 20/14 10 Box Jumps 24/20 Directly Into… 1b) 10 rounds AQAP: 10 Kettlebell Swings 35/26 10 Goblet Kettlebell Step-ups 35/26 @ 24/20 Scale as needed. No rest between Part A and Part B, this is one continuous piece. Extra Work: 2) Farmers Carry: 8 sets of 50ft Warm-up to a heavy, but not maximal 50ft effort. From there perform the 8 sets at the same weight with 60 seconds rest between sets. 3) Dumbbell Overhead Tricep Curls: 100 Reps Pick a loading you can knock out 40-50 reps unbroken to start, breaking up the rest as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=Xcx9P5KFNk8Video can’t be loaded because JavaScript is disabled: Psoas flossing and biker…

Power: Friday, January 17th, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets – Deadlift: 10 @ 60% 8 @ 70% 6 @ 75% 4 @ 80% Warm-up as needed. Perform these as set the bar Dead on every rep, no Touch-and-Go. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 10 Alternating Reverse Step Barbell Front Rack Lunges Load as deemed fit. Try to build to a heavy set for the day. Alternate legs each rep. 1c) 18:00 – 22:00 – Every 1:00 x 4 sets: 5 Strict Chin-ups Add load or assistance as needed. 2) 21-15-9 – AQAP: Single Arm Dumbbell Front Squat Right 50/35 Single…

Concept Cardio: Thursday, January 16th, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE 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 and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative…

Power: Wednesday, January 15th, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets – Bench Press: 10 @ 60% 8 @ 70% 6 @ 75% 4 @ 80% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets – Strict Press: 5 @ 65% 5 @ 70% 5 @ 70% 5 @ 70% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1c) 18:00 – 36:00 – 18 sets of :40 ON/:20 OFF: Station 1 – Wall Facing Shoulder Plank Taps Station 2 – Single Arm Dumbbell Push Press Station 3…

Power: Tuesday, January 14th, 2020

WOD: 1a) 0:00 – 8:00 – Every 2:00 x 4 sets – Pendlay Row: 10 @ 60% 8 @ 70% 6 @ 75% 4 @ 80% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. Focus on controlling the bar back down to the floor each rep, not just dropping it. The goal for each set is to maintain the starting position from Rep 1 and not resetting your position every few reps. 1b) 8:00 – 16:00 – Every 2:00x  4 sets: 15 Sumo Stance Good Mornings Focus on positioning over load. Build loading each set as deemed fit. Don’t perform the movement fast, or slow, just at a solid, controlled pace. 1c) 16:00 – 20:00 – Every 1:00 x 4 sets: 5/side Single Arm Kettlebell Row @ Bottom of Single…

Champlain Valley CrossFit 2019