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Friday, July 21st: Squat, Press, and "Frantic"

 
Have you met PVCF athlete, Lenin Torres yet? Yesterday was his three month anniversary with us! He's trained four to five times a week since he joined. Now, that's quite the fire to train!

Have you met PVCF athlete, Lenin Torres yet? Yesterday was his three month anniversary with us! He's trained four to five times a week since he joined.

Now, that's quite the fire to train!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work. 

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (10 minutes)

2. Strength Cycle Week 3: Intensity Day

Squat 5RM

20 minute to work up to a heavy set of 5 for the day

Strict Press 5RM

15 minutes to work up to a heavy set of 5 for the day.

3.“Frantic”
2 Rounds for time:
22 Thrusters 95/63
22 Pull-ups

(7 minute cut-off)

LIII: as Rx’d
LII: 65/45 or scale Thruster weight as needed. Banded Pull-ups or Ring Rows as appropriate.
LI: 2 Rounds for time of 15 Thrusters, 15 Ring Rows

Open Gym Cash-out:


(to be done if you have extra time for Open gym)

EMOM 16
Min.1: Max Unbroken Toes to Bar/Straight Leg Raise or Knee Raise
Min.2: Max Handstand hold, Pike Hold or Handstand Walk
Min.3: 4-6/side Pistols, Pistol on Box or Reverse Lunges
Min.4: Rest

 

Have fun!
 

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Thursday, July 20th: "Four Square"

 
"Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world." Harriet Tubman

"Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world."

Harriet Tubman

 

 Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips 

2. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob

3. ”Four Square”
4 rounds of

AMRAP 4
400m Run
16 GHD Sit-ups
Max Double Unders
Rest 4 minutes

(Score is total double unders.Stagger Starts as needed to share GHDs)

LIII:as Rx’d
LII: Weighted Sit-ups, practice Double unders in remaining time of each 4 minute period.
LI:4 Rounds of
Run 200m
12 Butterfly Sit-ups
1:00 Double Under Practice.
Rest with group till next AMRAP


Have fun!
 

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Wednesday, July 19th: Deadlifts and "FGB! (PVCF Ed.)"

 
CrossFit Dads Inspire! Happy Birthday to PVCF athlete, Mukunda Feldman!

CrossFit Dads Inspire! Happy Birthday to PVCF athlete, Mukunda Feldman!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up F: Three rounds w/ empty barbell of 3 deadlifts, 3 power clean, 3 front squats, 3 press, 3 push press, 3 push jerks. (7 min)

2. Deadlift 1x5
Add 5# to last week’s 5RM. If you missed last week, work up to a heavy set of 5 for the day.(20 minutes)

3. Warm up with reps at each FGB station, set up stations to be shared and rotate through (5 min)

4. ⭐“FIGHT GONE BAD! (PVCF Ed.)”⭐
One minute for max reps at each of the following stations:

Wallballs
Muscle cleans
Box jumps
Push Press
Row (calories)
Rest for one minute and then repeat for a total of three rounds. 


Score is total reps.

👉NB: This is a proprietary version of FGB. The sumo deadlift high pull has been replaced by the muscle clean, because the MC has greater transferability, and is less likely to be executed poorly in pursuit of more reps. Also, for reasons of safety, we discourage rebounding on box jumps.


LIII and LII: wallballs @ 20/14lbs, muscle cleans @ 75/55lbs, box jumps @ 20″, push press @ 75/55lbs
LI: three rounds not for time of 2 x 5 wallballs, 2 x 5 muscle cleans, 2 x 5 box jumps, 2 x 5 strict press, row 10 calories. Scale weight as appropriate. Work on performing perfect mechanics consistently.
17 min cut-off.

Have fun!

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Tuesday, July 18th: "Lucky 13"

 
When you wake up early for squats and sunshine! It's the best way to start the week! Here's PVCF athlete, Sharon Lally Dion for our Monday Motivation. Sharon has just celebrated her four month anniversary at Pioneer Valley CrossFit, and she's doing great!

When you wake up early for squats and sunshine! It's the best way to start the week!
Here's PVCF athlete, Sharon Lally Dion for our Monday Motivation. Sharon has just celebrated her four month anniversary at Pioneer Valley CrossFit, and she's doing great!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up: 21-15-9 reps of
 Calorie Row and GHD sit-ups or Tuck Crunches (10 min)

2. Technique Review: The Kettlebell Swing. Common Faults, Hiking KB into place, Points of Performance

3. “Lucky 13”
EMOM 20
Even: 13 Kettlebell Swings 70/53
Odd: 13 Burpees

LIII: as Rx’d
LII: Scale Kettlebell weight and to Russian swings as needed.Scale volume of reps down as needed to be able to have a little rest each minute.
LI: 9 Kettlebell Swings
5-7 Burpees

3. Rest: 7 minutes

4. EMOM 8
1 Turkish Get-up

Have fun!

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Monday, July 17th: Strength Cycle Week 3! Squat, Press, and "CrossFit Games Open WOD 16.3"

 
Get STOKED! It's week 3 of our Strength Cycle! Can you feel those gains?

Get STOKED! It's week 3 of our Strength Cycle! Can you feel those gains?

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips 

2. Strength Cycle Week 3: Volume Day

Squat
5x5@90% of best 5RM 

If you do not know your 1 RM work up to a moderate set of 5 and hold for 5 total sets.

(20 minutes)

Strict Press
5x5@90% of best 5RM 

If you do not know your 1 RM work up to a moderate set of 5 and hold for 5 total sets.

(15 minutes)

3. ”Crossfit Games Open WOD 16.3”
AMRAP 7
10 power snatches 75/55
3 bar muscle-ups

LIII: as Rx’d
LII: Power Snatch 45/35, 3 Strict Chest to Bar Pull-ups, Strict Pull-ups, Piked Ring Row or  Ring Row. Pulling Iteration should be rather challenging.
LI:AMRAP 7
7 Muscle Snatch
5 Ring Rows

Open Gym Cash-out:
(to be done if you have extra time for Open gym)

Open Gym Cash-out:

(to be done if you have extra time for Open gym)

3-4 Rounds not for time:

 


Have fun!

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Sunday, July 16th: “Sorry/Not Sorry”

 
The Sunday WOD in Noho: the breakfast of Champions!

The Sunday WOD in Noho:
the breakfast of Champions!

 

1. Review as a Group the elements of the Pre-Class Dynamic Warm-up. (10 min)

2. 3 Rounds with empty bar of: 3 Clean Deadlifts, 3 Clean Pulls, 3 Clean High Pulls, 3 Muscle Clean, 3 Power Clean (10 min)

4. “Sorry/Not Sorry”
In teams of 2
Complete 3 sets each of: 
Partner 1: Row 1000m/750m

Partner 2: AMRAP of
25 Toes to Bar
50 Double Unders
15 Power Cleans 155/108

Once Partner 1 finishes the row, switch places. Repeat for 3 sets each. Score is total row time and total reps of all three amraps.

LIII: as Rx’d
LII: 135/93 or Scale Power Clean as needed. Sub Toes to Ceiling or Straight leg Raises as needed.
LI:3 rounds of
Row 500m
Rest 1-2 minutes
15 Toes to Ceiling
1:00 Double Under Practice
9 Muscle Cleans
Rest 1 minute

 

 

Have fun!

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Saturday, July 15th: "Buddy System"

 
High Intensity Interval Training (HIIT) Classes Coming to Pioneer Valley CrossFit, Northampton! July 31st! The First Month is FREE to All Members! Start Date: July 31st Location: Pioneer Valley Crossfit West (Hadley TBA as program grows) 💫 Times: MWF: 12.15 p.m. Tu/Th: 5.45 a.m. Class Length: 30 minutes from start to finish Coach: Jessica Morse 💫 Price for non-members: $97/ month $15 drop-in $130 - 10 class pack $240 - 20 class pack $440 - 40 class pack GET READY!!

High Intensity Interval Training (HIIT) Classes Coming to Pioneer Valley CrossFit, Northampton!

July 31st!

The First Month is FREE to All Members!

Start Date: July 31st
Location: Pioneer Valley Crossfit West (Hadley TBA as program grows)
💫
Times: MWF: 12.15 p.m.
Tu/Th: 5.45 a.m.
Class Length: 30 minutes from start to finish
Coach: Jessica Morse
💫
Price for non-members: $97/ month
$15 drop-in
$130 - 10 class pack
$240 - 20 class pack
$440 - 40 class pack

GET READY!!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 Double Unders (5 min)

2. EMOM 8
1-2 Turkish Get-ups

3. Technique Review: The DB Muscle Snatch and DB Power Snatch

4. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob (5 min)

5. ”Buddy System”
AMRAP 20
In teams of 2:
200m Run with Medicine ball 20/14
12 DB Snatch 50/35

One athlete completes a round while the other athlete rests.

LIII: as RX’d
LII: Scale Medicine Ball weight as needed, Scale DB weight as appropriate.
LI: Run 200m
8 DB Snatch each round


Have fun!
 

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Friday, July 14th: Squat, Press, and "Aunt Mary"

 
 

Have you seen PVCF athlete, Meg Reed's video yet of all nine months of her pregnancy with Bode? This is sure to make your day!

 Be sure to do your ten minutes of pre-class dynamic flexibility work. 

1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

2. Strength Cycle Week 2: Intensity Day

Squat 5RM

20 minute to work up to a heavy set of 5 for the day

Strict Press 5RM

15 minutes to work up to a heavy set of 5 for the day.

3. ”Aunt Mary”
AMRAP 10
9 HSPU
12 Pistols
15 Pull-ups

LIII:as Rx’d
LII: Sub Box Pike Press, Down Dog Pike Press or DB Press. Sub Reverse Lunges, Single Leg squat on Box as needed for Pistols. Scale to ring rows or banded pull-ups as appropriate.
LI: AMRAP 10
6 DB Press
8 Reverse Lunges
10 Ring Rows

Have fun!

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Thursday, July 13th: "Amanda" and "Annie"

 
Ready to get an A+ on Thursday's WOD(s!)? It's a sure thing when they are "Amanda" and "Annie"!

Ready to get an A+ on Thursday's WOD(s!)?
It's a sure thing when they are "Amanda" and "Annie"!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 double-unders (5 min)

2. Snatch Warm-up: 3 rounds of 3 Snatch Deadlift, 3 Snatch Pull, 3 Snatch High Pull, 3 Muscle Snatch, 3 Power Snatch (10 min)

3. Five minutes of Deliberate Practice and Warm-up to Power Snatch weight.

4. “Amanda” 

9-7-5 reps for time of:

Muscle-ups
Snatches 135/95lbs.

Cut-off: 10 minutes

LIII: as prescribed
LII: Power Snatch instead of full snatch today. AMRAP in 105 seconds of muscle-ups (up to 9–if you complete 9 before time is up, move on to snatches) AMRAP in 105 seconds of snatches (up to 9–if you complete 9 before time is up, move back to muscle-ups, etc.) AMRAP in 90 seconds of muscle-ups (up to 7) AMRAP in 90 seconds of snatches (up to 7) AMRAP in 75 seconds of muscle-ups (up to 5) AMRAP in 75 seconds of snatches (up to 5) For barbell load, use your weight of your heaviest set of the complex (not to exceed 135/95lbs). If you don’t have muscle-ups but do have ring dips, sub band-assisted muscle-ups. Otherwise do dips (2:1). LI: five rounds of 5 muscle snatches and 10 dips. Focus on the 7 positions of the muscle snatch and an appropriate scale for the dips with parallettes or band-assisted on the dip station.

🛀

5. Rest 8 minutes

😎

6. "Annie" 

50-40-30-20-10 reps for time of:

Double-unders
Sit-ups

(10 min)

LIII: as rx'd. 
LII and LI:
1:30 of double-under attempts. If you get to 50 before time is up, move on to 1:30 of sit-ups. If you get to 50 before time is up, move on to 1:15 of double-under attempts. If you get to 40 before time is up, move on to 1:15 of sit-ups. If you get to 40 before time is up, move on to 1:00 of double-under attempts. If you get to 30 before time is up, move on to 1:00 of sit-ups. If you get to 30 before time is up, move on to :45 of double-under attempts. If you get to 20 before time is up, move on to :45 of sit-ups. If you get to 20 before time is up, move on to :30 of double-under attempts. If you get to 10 before time is up, move on to :30 of sit-ups. If you get to 10 before time is up, you're done.
If you complete the assigned work before time is up, move to the next exercise, always trying to stay ahead of the clock. If not, record how many double-unders and sit-ups you got.


Have fun!
 

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Wednesday, July 12th: Deadlifts and "Jumping DT"

 
There are so many reasons to celebrate this week! We've had five PVCF Birthdays already! Here's Jaime Reloj keeping healthy and strong! Happy Birthday everyone!

There are so many reasons to celebrate this week! We've had five PVCF Birthdays already! Here's Jaime Reloj keeping healthy and strong! Happy Birthday everyone!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 hang power clean, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

2. Deadlift 1x5

Add 5# to last week’s 5RM. If you missed last week, work up to a heavy set of 5 for the day.(20 minutes)

3. “Jumping DT”

5 Rounds for time:
12 Burpees over Bar
9 Deadlift 175/123
6 Hang Power Clean 175/123
LIII: as Rx’d
LII: 145/103 or scale weight as needed. Sub 2:1 Dips.
LI: 5 Rounds of:
9 Burpees
6 Deadlifts
3 Hang Muscle Clean


Open Gym Cash-out:

(to be done if you have extra time for Open gym)
Super set the following:

3x6-8/side Bulgarian Split Squat
3x6-8/side @3110 DB Bench Press
3x3 Legless Rope Climbs or regular Rope Climbs or Plank Climbs
3x10 Calorie Assault Bike

Have fun!

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Tuesday, July 11th: "Gripper"

 
Getting into week two of our Strength Cycle is a recipe for smiles!

Getting into week two of our Strength Cycle is a recipe for smiles!

 

1. As a group, Review the elements of the Pre-Class Dynamic Warm-up. (10 min)

2. EMOM 10
Even:3-5 Strict Chest to Bar Pull-ups, Strict Chin-ups, Piked Ring Row or Ring Row at hardest iteration.
Odd: 8-10 Box Jumps 30/24”. Scale box height as appropriate


3. “Gripper”
For time:
60 Calorie Row
50m 1-Arm Farmers Carry per side
40 Kettlebell Swings
50 Calorie Row
40m 1-Arm Farmers Carry/side
30 Kettlebell Swings
40 Calorie Row
30m 1-Arm Farmers Carry/side
20 Kettlebell Swings
30 Calorie Row
20m 1-Arm Farmers Carry/side
10 Kettlebell Swings
20 Calorie Row
10m 1-Arm Farmers Carry/side
5 Kettlebell Swings

(30 minute cut-off)

LIII:70/53 kettlebell
LII:53/35 kettlebell, russian kettlebell swings.
LI: 3-4 Rounds for time:
25 Calorie Row
20m 1-Arm Farmers Carry/side
15 Kettlebell Swings
Rest 1 minute

Have fun!

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Monday, June 10th: Strength Cycle Week 2: Squat and Press, and "Bitter Sweet"

 
Get ready for Strength Cycle Week TWO! Here's PVCF athlete, Dre Domingue setting up for her strict press! 

Get ready for Strength Cycle Week TWO! Here's PVCF athlete, Dre Domingue setting up for her strict press! 

 

 Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-Up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

2. Strength Cycle Week 2: Volume Day

Squat
5x5@90% of 5RM from Friday

If you don’t know what your 5RM is, then do 75% of your 1RM. If you do not know your 1 RM work up to a moderate set of 5 and hold for 5 total sets.

(20 minutes)

Strict Press
5x5@90% 5RM from Friday

If you don’t know what your 5RM is, then do 75% of your 1RM. If you do not know your 1 RM work up to a moderate set of 5 and hold for 5 total sets.

(15 minutes)

3. ”Bitter Sweet”
AMRAP 7*
Wallballs 20/14

*At the top of each minute do 7 Toes to Bar. Score is total Wallball shots.

LIII: as Rx’d
LII: Scale Wallball weight as needed. Sub straight leg raise or toes to ceiling as appropriate.
LI: 5 Toes to Ceiling at the top of each minute, 5-7 Wallball in remaining part of the minute.


Open Gym Cash-out:


(to be done if you have extra time for Open gym)
Super set the following;
3x6-8/side Forearm Plank Pull-Through 5-10#
3x6-8@2011 Rear Lateral Raise.
3x8-10 Strict Toes to Bar or Straight leg Raise. For more of a challenge hold toes on the bar for 2 seconds each rep.


Have fun!
 

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Sunday, July 9th: "Team Glen"

 
Get your tall socks ready!

Get your tall socks ready!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

2. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob (5 min)

3. "Team Glen"
For time:
60 Clean and Jerk 135/93
Run 1 mile
20 Rope Climbs
Run 1 mile
200 Burpees

Athletes Run as a team but split all other reps evenly. One athlete working at a time.
(45 minute cut-off)

LIII:as Rx’d
LII: AMRAP 6:
Clean and Jerk (up to 60 reps total)
Run 1 Mile
AMRAP 6
Rope Climbs (up to 10 reps)
Run 1 Mile
AMRAP 5:
Burpees (up to 100 reps)

Scale Clean and Jerk weight to your “Grace” weight or as needed, sub plank climbs for rope climbs as appropriate.

LI: AMRAP 4:
Muscle Clean and Push Press
Rest 1 minute
800m Run
Rest 1 minute
7 Plank Climbs
Rest 1 minutes
800m Run
Rest 1 minute
AMRAP 4:
Burpees


Have fun!
 

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Saturday, July 8th: "Open Rowed"

 
When you need "all the air" during your assault bike sprints, you take it outside!

When you need "all the air" during your assault bike sprints, you take it outside!

 

1. As a group, review the elements of the Pre-Class Dynamic Warm-up. (10 min)
 
2. Technique Review:
Rowing on the C2 Erg (5 min)
 
3. “Open Rowed”
In teams of two,
For time:
30 Dumbbell Snatch 50/35
30 Box Jumps 24/20’
Row 500m
40 Dumbbell Snatch 50/35
30 Box Jumps 24/20’
Row 500m
50 Dumbbell Snatch 50/35
30 Box Jumps 24/20’
Row 500m
60 Dumbbell Snatch
50/35
30 Box Jumps 24/20’
Row 500m
 
Athletes dived all work in half.
LIII: as Rx’d
LII: Scale DB weight and box as appropriate.
LI: 4 Rounds for time of:
12 DB Snatch
9 Box Jumps
Row 200m
 
Have fun!
 

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Friday, July 7th: Squat 5RM and "Burnt Sugar"

 
Smile if you love squat day!

Smile if you love squat day!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work. 
 
1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)
 
2. Strength Cycle Week 1: Intensity Day
 
Squat 5RM
 
20 minute to work up to a heavy set of 5 for the day
 
Strict Press 5RM
 
15 minutes to work up to a heavy set of 5 for the day.
 
3. ”Burnt Sugar”
AMRAP 8
12 Wallball 20/14
9 Chest to Bar Pull-ups
6 Shoulder to Overhead
135/93
 
LIII:as Rx’d
LII:Sub Regular Pull-ups or 1:1 Strict Chin-ups for CTB. STOH @95/65, scale wallball as needed
LI:AMRAP 8
9 Wallball
6 Ring Rows
3 Strict Press
 
 
 
 

 
Have fun!
 

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Thursday, July 6th: "Annie in a Boat"

 
Here's to a shorter work week and great workouts!

Here's to a shorter work week and great workouts!

 

 Be sure to do your ten minutes of pre-class dynamic flexibility work.
 
1. EMOM 12
Min 1: 8-10 L-sit Knee Extensions
Min. 2: 35 Double unders or :30 practice
Min. 3: 5 Inchworms to plank
 
2. “Annie in a Boat”
50-40-30-20-10
Calorie Row
Double Unders
Butterfly Sit-ups
 
25 minute cut-off
 
LIII: as Rx’d
LII: Anchored Sit-ups
Practice Double Unders for 1:30, 1:15,1:00, :45, :30 respectively.
LI: 30-20-15-10*
Calorie Row
Butterfly sit-ups
*Practice Double Unders for :90 each round
 
 
3. Cash-out:
EMOM 8
Even: 30’ Handstand Walk or 20m/side 1 Arm Overhead Carry
Odd: 30s Side Plank switch sides every odd minute.
 
 
 
 
 
 
Have fun!
 

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Wednesday, July 5th: Deadlift 5RM and "Helen"

 
We hope everyone had a wonderful Fourth of July Weekend!

We hope everyone had a wonderful Fourth of July Weekend!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up: 3 Rounds of
5/side Cossack Squat, 10 Russian Kettlebell Swings, 10 Ring Rows,
5/side Staggered Stance Good Morning
https://www.youtube.com/watch?v=Fu_mFEutaH0
(10 minutes)

2. Deadlift 5RM

20 minutes to work up to a heavy set of 5 for the day. We will be building this each week so this does not need to be a true max but rather a max for the day.

3. Run Prep:
Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob
(5 min)

4. ”Helen”
Three rounds for time of:
Run 400m
21 Kettlebell swings 53/35lbs
12 Pull-ups
LIII: as rx’d.
LII: American or Russian swings as appropriate, sub banded pull-up or ring rows as appropriate.
LI: Three rounds run 400m/ row 500m, 3 x 5 kettlebell swings, 2 x 5 pull-ups or ring rows.
12 minute cut-off.

Open Gym Cash-out:
(to be done if you have extra time for Open gym)

Super set the following;

3x8-10/side RNT Split Squat@31x1 tempo, weighted, light band.


https://www.youtube.com/watch?v=qvE0alxyeb0

3x6-8/side Alternating DB Bench Press
3x30m Down/Back Prowler Push

Have fun!

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Tuesday, the Fourth of July: "Fireworks"

 
This is to help simplify the thoughts we all have.  Most days, all we need to do is choose to show up! (Granted, rest days are encouraged and are integral to your growth and health too!)😉

This is to help simplify the thoughts we all have. 
Most days, all we need to do is choose to show up!
(Granted, rest days are encouraged and are integral to your growth and health too!)😉

 

Fourth of July:

8 a.m. and 10 a.m. WOD classes

in both Northampton and Hadley!
Open Gym from 9-11 a.m. ONLY in Northampton.

(Wednesday: Regular Schedule)

Be Safe and have a GREAT Day!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up: 15-10-5 

Calorie Row
Tuck Crunch (10 min)

2. Snatch Warm-up: 3 Rounds with empty barbell; 3 Snatch Deadlift, 3 Snatch Pull, 3 Snatch High Pull, 3 Muscle Snatch, 3 Power Snatch
(10 min)

3. ”Fireworks”
Teams of 3:

100/70 Calorie Row
100 Toes-to-Bar
100 Power Snatch
100 Burpees Box Jump Overs 24/20”
100 Power Snatch
100 Toes-to-Bar
100/70 Calorie Row

(30 minute cut-off, Split the reps as evenly as possible between athletes, one athlete works at a time)

LIII: 75/53 Power Snatch
LII: 55/35 Power Snatch. Scale to Toes to Ceiling or straight leg raise as needed.
LI: athlete is responsible for 20 reps at each exercise.

Have fun!

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Monday, July 2nd: Strength Cycle Week 1: Volume Day (Squats and Strict Press) and "Linchpin"

 
Going into the Strength Cycle with that winning feeling!

Going into the Strength Cycle with that winning feeling!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.
 
1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 minutes)
 
2. Strength Cycle Week 1: Volume Day
 
Squat
5x5@90% of 5RM
 
If you don’t know what your 5RM is, many of you don’t, then do 75% of your 1RM. If you do not know your 1 RM work up to a moderate set of 5 and hold for 5 total sets.
 
(20 minutes)
 
Strict Press
5x5@90% 5RM
 
If you don’t know what your 5RM is, many of you don’t, then do 75% of your 1RM. If you do not know your 1 RM work up to a moderate set of 5 and hold for 5 total sets.
 
(15 minutes)
 
3. ”Linchpin”

21-15-9
Overhead Squats 115/73
*5 Muscle Ups each round
 
(9 minute cut-off, Wod courtesy of Crossfit Linchpin)
 
LIII: as Rx’d
LII: 21-15-9
Overhead Squats 75/53
Dips
 
Scale dips to banded p-bar dips, box dips or paralletes as appropriate. Scale to front squat if you lack proper overhead mobility/stability.
 
LI: 15-10-5
Overhead Squat or Front Squat
Parallette Dips
 


👉Open Gym Cash-out:
(to be done if you have extra time for Open gym)


Super set the following;
3x6-8 Kettlebell Pullover. Light to moderate weight, control.https://www.youtube.com/watch?v=m5BUfsjcMPA
3x8-10/side Lateral Box Step Up. Lowering should be slightly slower than the ascent. Keep working foot on the box the whole set. Add weight if body weight is easy. https://www.youtube.com/watch?v=g7VvQxu5fkk
3x8-10/side Single Arm High Pull@20x1 tempo. https://www.youtube.com/watch?v=PGCHqPBjXvY
 
 
 
 
Have fun!

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Sunday, July 2nd: "Run 5K"

 
This has been a spectacular week! Proposals (YAY! Mael and Michelle <3 ) Presents for Members, and finally: PRs at today's Total! From the bottom of our hearts, your PVCF Staff celebrates you and thanks you for an unforgettable seven days! Here's to YOU, Pioneer Valley Crossfit!! ✨🎉✨

This has been a spectacular week! Proposals (YAY! Mael and Michelle <3 ) Presents for Members, and finally: PRs at today's Total!
From the bottom of our hearts, your PVCF Staff celebrates you and thanks you for an unforgettable seven days!
Here's to YOU, Pioneer Valley Crossfit!! ✨🎉✨

 

 Be sure to do your ten minutes of pre-class dynamic flexibility work.
 
1. Warm-up A: 100 double-unders (5 minutes)
 
2. Mobility: Posterior Chain Floss
(5 minutes)
 
3. Run Prep: 
Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob
(5 minutes)
 
3. Run 5K
 
LIII/LII: as Rx’d
LI:Run 2-3x 800m Rest 3 minutes between sets
 
4. Cash-out:
EMOM 8
1 Turkish Get-up
 
Have fun!

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