Sport

Sport: Saturday, August 17th, 2019

*News at CVCF – Softgoods, Qualifiers and More…HERE WOD: 1) 30 minute Partner AMRAP: 150m Run 12 Push-ups 9 Dumbbell Box Step-ups 50/35 @ 24/20 Partner up, this is a you-go i-go style workout so approach it as such. This means hitting it hard, at a sprinty pace, not at a 30 minute individual AMRAP pace. Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is smooth and steady walking, 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=BiVI-g30rUkVideo can’t be loaded because JavaScript is disabled: Reflecting on the 2019 CrossFit Games w/ Max El-Hag (https://www.youtube.com/watch?v=BiVI-g30rUk)

Sport: Friday, August 16th, 2019

*News at CVCF – Softgoods, Qualifiers and More…HERE WOD: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 3 Muscle Clean + 3 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: 2 Power Clean + 2 Push Jerk Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Clean + 1 Jerk Continue to build loading from Part B. 2) AQAP: 12-9-6-3 Clean and Jerk 135/95 4-3-2-1 Rope Climbs 15ft Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 4) Plate Pinches: 5 x Max Time Rest 60 seconds between sets. Use a weight you can hold for at least 30 seconds to start. For results post detailed weights, reps, times,…

Sport: Thursday, August 15th, 2019

*News at CVCF – Softgoods, Qualifiers and More…HERE WOD: Concept Cardio/Burn Concept Cardio/Burn programming will be kept “hidden” 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, August 14th, 2019

*News at CVCF – Softgoods, Qualifiers and More…HERE WOD: 1a) 0:00 – 7:00 – 7 minute Partner AMRAP: Part 1 – Partner 1 – 15 Ring Rows – Partner 2 – Dual Dumbbell Overhead Hold Part 2 – Partner 1 – 20 Banded Face Pulls – Partner 2 – Hollow Hold on Pull-up Bar Perform this as an extended Warm-up to get positions and movements good and warm-up. Perform with a Partner. Each of you do Part 1, then each of you do Part 2, and then repeat until 7 minutes is up. While on person is doing the repetition movement, the other is doing the static hold. Don’t make the repetition movements too hard, they are warm-up, they shouldn’t be fatiguing. 1b) 8:00 – 18:00 – 10 minute AMRAP: 25-20-15-10-5 Strict Pull-ups 50 Double-unders or 100 Heavy Rope Single-unders Perform a set of Jump…

Sport: Tuesday, August 13th, 2019

*News at CVCF – Softgoods, Qualifiers and More…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: 21 Abmat Sit-ups 15 Box Jump Overs 24/20 9/side Single Arm Dumbbell Push Press 50/35 Extra Work: 3) Sotts Press: 4 sets of 10 Rest 90-120 seconds between sets. Focus on position over loading. 4) Banded Tricep Press Down: 100 Reps Use a resistance…

Sport: Monday, August 12th, 2019

WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 3-3-2-2-1-1-1 Front Squat Warm-up as needed. Start around 60% of your 1RM. Reference past weeks for loading. Build as heavy as deemed fit. 1b) 0:00 – 10:30 – Every 1:30 x 7 sets: 3-3-2-2-1-1-1 Back Squat Reference past weeks for loading. Build as heavy as deemed fit. 2) 3 rounds AQAP: 400m Run 30 Alternating Dumbbell Goblet Lunges 50/35 Extra Work: 3) Single Leg Good Morning: 4 sets of 10/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on position and balance first, loading second. 4) Run – 8 sets of: 200m Moderate 100m Sprint 400m Easy Rest 1 minute between sets. Focus on consistency among your paces. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=N4abutGjK68Video can’t be loaded because JavaScript is disabled:…

Sport: Saturday, August 10th, 2019

*Damon will be in today, Saturday the 9th to hang out and see people while we do a workout that we’ve jointly put together. For those who know Damon you all know he has been through a lot the last 4 years and he would love to see you all. WOD: 1) AQAP: 10-20-40 Burpee Box Jumps 24/20 10-20-40 Deadlifts 135/95 200-400-800m Run Extra Work: 2) 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

Sport: Friday, August 9th, 2019

*Damon will be in tomorrow, Saturday the 9th to hang out and see people while we do a workout that we’ve jointly put together. For those who know Damon you all know he has been through a lot the last 4 years and he would love to see you all. WOD: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 1 Clean Pull + 1 Low Hang Clean High-Pull + 1 Low Hang Muscle Clean + 1 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 Clean Pull + 1 Low Hang Power Clean + 1 Thruster 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….

Sport: Thursday, August 8th, 2019

WOD: Concept Cardio/Burn Concept Cardio/Burn programming will be kept “hidden” 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, August 7th, 2019

WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: 5-10 Strict Chin-ups + 10 Band Pull-Aparts Pick a rep count you can maintain for all 6 sets. Use a band as needed. 1b) 9:00 – 30:00 – Every 3:00 x 7 sets: 5 Bent Over Barbell Row 20 seconds Rest 5 Push Press 20 seconds Rest Max Unbroken Kettlebell Swings 70/53 Build the Barbell Row and Push Press as deemed fit. Swings are a max effort set. Swing something that you won’t get more than 25-30 reps with to start…challenge yourself. 1c) 30:00 – 40:00 – Every 2:00 x 5 sets: 10/7 Calories Ski/Bike/Row 10 Burpees Hit these as sprint efforts. Scale reps as needed to keep these under 90 seconds. Extra Work: 2) Dumbbell Bench Press: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 3) Hollow Hold: Accumulate 3 minutes…

Champlain Valley CrossFit 2019