Sport

Sport: 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 Pul + 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. https://www.youtube.com/watch?v=XAG7FR6TiBAVideo can’t be loaded…

Sport: 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:…

Sport: 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 – 10:00 – Max Reps: 2 minutes Burpee Box Jumps 24/20 2 minutes Toes-to-bar 2 minutes Dumbbell Front Rack Box Step-ups 35/25 @ 24/20 2 minutes Air Squats 2 minutes Dumbbell Push Press 35/25 Max Reps at each station. Scale movements/loading as needed. 1b) 10:00 – 15:00 – Active Recovery 5 minutes Machine Keep yourself moving but work to get your heart rate down and get yourself recovered for the next piece. 1c) 15:00 – 25:00 – Max Reps: 2 minutes Dumbbell Push Press 35/25 2 minutes Air…

Sport: 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: 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:…

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…

Sport: Wednesday, November 13th, 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 – 15:00 – Every 1:30 x 10 sets: 5 Prone Snow Angels + 5 Dumbbell/Plate Cuban Presses + 5/side Abmat Sit-up + w/Single Arm Dumbbell Support Overhead Shoulder health work. Goal is not loading, but activation and quality of movement. https://www.youtube.com/watch?v=7u3dZ6hDExMVideo can’t be loaded because JavaScript is disabled: Wednesday Skill Work (https://www.youtube.com/watch?v=7u3dZ6hDExM) 1b) 15:00 – 23:00 – Every 2:00 x 4 sets: 15 Kettlebell Swings 53/35 + 3 Power Clean + 3 Push Press Goal is to build to a heavy complex in 4 sets. Perform the…

Sport: 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: 1a) 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 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…

Sport: 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. 1b) 13:00 – 21:00…

Sport: 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) 5 rounds AQAP: 75 Double-unders 25 Dumbbell Box Step-Overs 35/25 @ 24/20 15 Push-ups Scale as needed. Extra Work: 2) GHD Hold Russian Twists: 6 x :20 ON/:40 OFF Max Reps. Focus on holding a nice piked position, feet pointed, knees straight. Perform these in the parallel position of a GHD Sit-up. 3) Good Morning: 4 sets of 12 Rest 90-120 seconds between sets. Focus on position over loading. 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…

Sport: Friday, November 7th, 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