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Friday, September 22nd: Front Squats and 🔥“Breathing Fire”🔥

 
Save the Date! Our very own Halloween Throwdown!

Save the Date! Our very own Halloween Throwdown!

 

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 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 minutes)

2. Front Squat
3x3@75-80% of 1RM


3. 🔥“Breathing Fire”🔥
AMRAP 7
3 Overhead Squats
3 Chest to Bar Pull-ups
6 Overhead Squats
6 Chest to Bar Pull-ups
9 Overhead Squats
9 Chest to Bar Pull-ups
12 Overhead Squats
12 Chest to Bar Pull-ups
15 Overhead Squats
15 Chest to Bar Pull-ups
And so on…..
LIII: 115/73
LII: 75/55. Regular Pull-ups, banded pull-ups, ring rows as appropriate. Front squat if you are unable to overhead squat
LI: AMRAP 8
6 Front squat
6 Ring rows


4. Cash-out: 
EMOM 10
Even: Unbroken Ring Muscle Up or 10 Dips
Odd: 5/side Single Leg Romanian KB Deadlift, Heavy


Have fun!

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Thursday, September 21st: Deadlifts and 🤸‍♀️“Di”🤸‍♂️

 
Have a friend who would like to try CrossFit? Tell them about our On-Ramp Program! Or have them email: info@pioneervalleycrossfit.com

Have a friend who would like to try CrossFit? Tell them about our On-Ramp Program! Or have them email: info@pioneervalleycrossfit.com

 

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

1. EMOM 10
Even: 12/10 Calorie Row (no more than :40s)
Odd:1-2 Wall Walks

2. Deadlift
3-2-2-2-2-1-1-1-1
20 minutes to work up to a heavy single for today, does not need to be maximal

3. 🤸‍♀️“Di”🤸‍♂️
2 Rounds for time:
22 Deadlifts 225/153
22 Handstand Push-ups

(7 minute Cut-off)

LIII: as Rx’d
LII: Deadlift@60% 1RM, Pike Press, Down Dog Pike Press or DB Press as appropriate.

Have fun!

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Wednesday, September 20th: Clean and Jerks and 💓“Mercy!”🤣

 
The magic of Pioneer Valley CrossFit is in the community and unity towards vibrant health! Thank you for being such a leader Coach Rob, and Happy Birthday!!

The magic of Pioneer Valley CrossFit is in the community and unity towards vibrant health! Thank you for being such a leader Coach Rob, and Happy Birthday!!

 

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


1. Technique Review: The Power Clean, Push Jerk and/or Split Jerk (10 min)

2. Warm-up F: 3 Rounds of 3 Deadlifts, 3 Power Clean, 3 Front Squat, 3 Press, 3 Push Press, 3 Push Jerk
3. Power Clean & Jerk
75% x 3+1 x 2
80% x 2+1 x 2

4. 💓“Mercy!”🤣
For time:
21 Power Clean 135/93
42 GHD Sit-ups
15 Power Clean
155/108
30 GHD Sit-ups
9 Power Clean
185/128
18 GHD Sit-ups

(15 minute cut-off)

LIII: as Rx’d
LII: 75/53, 115/73, 135/93 or scale weight progressively as appropriate. Weighted Sit-ups
LI:3 Rounds for time of:
10 Power or Muscle clean
20 Butterfly Sit-ups

Have fun!

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Tuesday, September 19th: 🏎️”Gas Pedal”🐎

 
Mark your calendars for the 21st of October! Personal Defense Readiness Seminar in Northampton! For more information, click here!

Mark your calendars for the 21st of October!
Personal Defense Readiness Seminar in Northampton!

For more information, click here!

 

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

1. EMOM 10
Even: 2 Turkish get-ups.
Odd: 12/10 Calorie Row

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


3. 🏎️”Gas Pedal”🐎
AMRAP 3
Run 400m
Max Rep Double Unders

Rest 3 minutes

AMRAP 3
Run 400m
Max Rep Calorie Row

Rest 3 minutes

AMRAP 2
Run 200m
Max Rep Double Unders

Rest 2 minutes

AMRAP 2
Run 200m
Max Rep Calorie Row

Rest 2 minutes

AMRAP 1
Max Rep Double Unders

Rest 1 minute

AMRAP 1
Max Rep Calorie Row

Rest 1 minute
Run 400m for time

*If class is large, half of class can start on run/du, other half run/row then switch

LIII: as Rx’d
LII: If you are still developing Double unders, practice in remaining time for each AMRAP.
LI:Run 400m
Rest till 6 minute mark
Run 400m
Rest till 12 minute mark
Run 200m
Rest till 16 minute mark
Run 200m
Rest till 20 minute mark
Practice Double unders for 2:00

Have fun!

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Monday, September 18th: 🤜“Chuck Norris” 🤛

 
In case you haven't heard, these three musketeers dominated The North East Masters Classic this weekend with their friendship and athleticism ⭐️  


In case you haven't heard, these three musketeers dominated The North East Masters Classic this weekend with their friendship and athleticism ⭐️
 

 

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

1. Work your way through all ten stations of the WOD, doing reps of each exercise to complete your warm-up. (10 min)

2. 🤜“Chuck Norris” 🤛
For time:
50 Box jumps 24/20″
50 Jumping pull-ups
50 Kettlebell swings (35/25lbs)
50 Walking lunges
50 Toes-to-bar
50 Push press 45/33lbs
50 Hip extensions
50 Wallballs 20/14lbs
50 Burpees
50 Double-unders
 
LIII: If you have completed Chuck Norris under 22:00 rx’d then do:“Dirty 30” AMRAP 30 30 Box Jumps (30/24″) 30 C2B Pull-ups 30 KB Swings (70/53#) 30 Front Squats (115/83#) from ground 30 Toes-to-Bar 30 Push Press (115/83#) 30 Deadlifts (115/83#) 30 Wallballs (30/20#) 30 Lateral Burpees (4’ floor mat) 30 Double-unders
LII: as Rx’d or As follows: AMRAP 3:00 at each station. If you get to 50 before 3:00 is up move on. Try to stay ahead of the clock, building up a buffer so that you’ll have sufficient time for the wallballs and burpees. LI: 3 x 10 of each movement (stopping with wall balls), with 30sec rest between sets.

Have fun!

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Sunday, September 17th: 💙“Public Relations”💙

 
KATE.jpg
ALEX.jpg
 

The sun came out this weekend for these two PVCF athletes on Saturday! 

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

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

2. Warm-up B: Three rounds of the parallette complex @ 5 reps plus 10 Russian Kettlebell Swings. Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

3. 💙“Public Relations”💙
In teams of three,
AMRAP 5: Bench press
Rest one minute
AMRAP 5: 30m Prowler Push 140/90
             (or Sled Pull)
Rest one minute
AMRAP 5: 10m Farmers Carry 70/53s
Rest one minute
AMRAP 5 Calorie Row 

👉 Sets of Teams start at different exercises to share equipment as needed. One Athlete Working at a time
Score is total number of bench presses, 30m prowler push, 10m Farmers Carries, Calories

LIII: bench press @ average bodyweight of all three members / 70% x average bodyweight of all three members. 
LII: Scale Farmers Carries and Prowler weight as needed.
70% x average bodyweight of all three members / 50% x average bodyweight of all three members
LI: 10-12 Bench Press
Rest 1 minute
3 30m  Prowler Push
Rest 1 minute
4-5 10m Farmers Carry
Rest 1 minute
300m Row


Have fun!

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Saturday, September 16th: "Hel-ish"

 
Let's kick off this weekend and get outside! Here's to "Hel-ish"

Let's kick off this weekend and get outside! Here's to "Hel-ish"

 

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

1. EMOM 8
Even: 30s Row
Odd: 10 Goblet Squats +10 Russian Kettlebell Swings (light)

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

3. 🏃‍♀️”Hel-ish”💣
For time
4 Rounds of:
Run 200m
9 Kettlebell Swings 53/35
3 Rounds of:
Run 400m
15 Kettlebell Swings 53/35
2 Rounds of:
Run 800m
21 Kettlebell Swings 53/35

(30 minute Cut-off)

LIII: as Rx’d
LII: scale kettlebell weight as needed
LI: 3 Rounds of:
Run 200m
9 Kettlebell Swings
2 Rounds of:
Run 400m
15 Kettlebell Swings 

 

Have fun!
 

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Friday, September 15th: Front Squats and ⭐“Elizabeth”⭐

 
PVCF athlete, Vanessa Cardinale has always embodied strength and courage. She is a Pastor, a Mother, a friend, and so much more <3 The other day, she pointed out her very first photograph with us (on-ramp with Coach Megan!) and how she holds herself in the world today! You are such a leader with your commitment to being your best every day, Vanessa!

PVCF athlete, Vanessa Cardinale has always embodied strength and courage. She is a Pastor, a Mother, a friend, and so much more <3
The other day, she pointed out her very first photograph with us (on-ramp with Coach Megan!) and how she holds herself in the world today!
You are such a leader with your commitment to being your best every day, Vanessa!

 

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. Front Squat
3-3-2-2-2-1-1-1-1

Twenty minutes to work up to a Heavy single for the day.

3. ⭐“Elizabeth”⭐
For time:
21-15-9 

Cleans 135/95lbs
Ring dips. 

11 min cut-off.

LIII: as Rx.d

LII:
AMRAP 2:30 cleans. If you get to 21 before time is up, move on to…
AMRAP 2:30 ring dips. If you get to 21 before time is up, move on to…
AMRAP 1:45 cleans. If you get to 15 before time is up, move on to…
AMRAP 1:45 ring dips. If you get to 15 before time is up, move on to…
AMRAP 1:15 cleans. If you get to 9 before time is up, move on to…
AMRAP 1:15 ring dips. If you get to 9 before time is up, you’re done!

👉“Elizabeth” calls for full cleans. If your cleans are still developing, use muscle- or power cleans with a front squat. For load, use 60% of your heavy clean.

LI: 15-10-5
Power or Muscle Clean
Parallette Dips
Rest as needed.


Have fun!

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Thursday, September 14th: “Upside Down and Inside Out”👩‍🎤

 
Here's a role model for rowing (and in many other things!) Big smiles = BIG PULLS! Thanks for the push Coach Liz!

Here's a role model for rowing (and in many other things!)
Big smiles = BIG PULLS! Thanks for the push Coach Liz!

 

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

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

2. EMOM 10: 
Even:1-2 wall walks, 
Odd: 10 L-sit knee extensions

3. “Upside Down and Inside Out”👩‍🎤
For time:
30 Double unders
21 GHD Sit-ups
12 Handstand Push-ups

30 Double unders
18 GHD Sit-ups
10 Handstand Push-ups

30 Double unders
15 GHD Sit-ups
8 Handstand Push-ups

30 Double unders
12 GHD Sit-ups
6 Handstand Push-ups

30 Double unders
9 GHD Sit-ups
4 Handstand Push-ups

30 Double unders
6 GHD Sit-ups
2 Handstand Push-ups

LIII:as Rx’d
LII:Sub Weighted Sit-ups and Pike Press on Box, Down Dog Press or DB Press as appropriate. Practice Double Unders for 1:00 each round if still developing.
LI: 4 rounds for time:
1:00 Double Under Practice
12 Butterfly Sit-ups
10 DB Press


Have fun!

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Wednesday, September 13th: Deadlifts and "Christine"

 
Here's PVCF athlete, Jack Morse. Jack is a champion every time he steps in the boat, with so many victories we could devote an entire fan page to his triumphant moments. He's getting ready for a triathlon after cycling through Italy in August! Thank you for sharing your fire with us, Jack!

Here's PVCF athlete, Jack Morse. Jack is a champion every time he steps in the boat, with so many victories we could devote an entire fan page to his triumphant moments. He's getting ready for a triathlon after cycling through Italy in August! Thank you for sharing your fire with us, Jack!

 

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

1. Warm-up: Three Rounds not for time of: 
5/side Cossack Squat, 5/side Single leg RDL, 10 Russian Kettlebell swings, 10 Ring Rows (10 min)

2. Deadlift
5-5-5-3-3-3

Twenty minutes to work up to a heavy triple for the day.

3. “Christine”
3 Rounds for time:
500m Row
12 Deadlifts 225/153
21 Box Jumps 20”

(15 minute cut-off)

LIII: as Rx’d
LII: scale Deadlift weight and box height as appropriate
LI: 3 rounds of:
Row 500m
6 Deadlifts
12 Box Jumps

4. Cash-out:

EMOM 8
Even: 12-14 Russian Twist or GHD Russian Twist
Odd:5/side Weighted Box Step Up

Have fun!

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Tuesday, September 12th: 🐉⬛”Dragonstone”⬛🐉

 
In case you don't recognize him, this is PVCF athlete, Tim Ramos! He's back from training 💪! Make sure to give him loads of hugs before he heads off to Texas on the 24th! 

In case you don't recognize him, this is PVCF athlete, Tim Ramos! He's back from training 💪! Make sure to give him loads of hugs before he heads off to Texas on the 24th! 

 

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. Then two rounds of 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. Run Prep (5 min)

3. 🐉⬛”Dragonstone”⬛🐉
For time:

1 Round of:
Run 800m
30 Pistols
9 Muscle Ups

2 Rounds of:
Run 400m
20 Pistol
6 Muscle Ups

3 Rounds of:
Run 200m
10 Pistols
3 Muscle Ups

(22 min cut-off)

LIII: as Rx’d
LII: Sub Banded Muscle Ups, Strict Chin-ups, Supinated Piked Ring Row (1:1) or Supinated Ring Row (2:1) as appropriate. Scale to Pistols on the box or Reverse lunges as needed.
LI: 3-4 Rounds of
Run 400m
20 Reverse Lunges
15 Ring Rows

4. Cash-out:

EMOM 8
Even: 30 side plank Right
Odd: 30s side plank left
 

Have fun!

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Monday, September 11th: Snatch and "The Great Wide Open"

 
Here's a Great Big Birthday Hug for Coach Kieran!

Here's a Great Big Birthday Hug for Coach Kieran!

 

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

1. Snatch Warm-up: 4 Rounds with PVC pipe or empty bar of: 3 Snatch Deadlift, 3 Snatch Pull, 3 Snatch High Pull, 3 Muscle Snatch, 3 Power Snatch or Snatch

2. 🏋️‍♂️Snatch🏋️‍♀️

2x2@70%
2x3@75%

If you don’t know your 1RM Snatch then work up to a moderate weight with good form and do 4 sets of 3. 
LIII: Full Snatch
LII: Power Snatch + Overhead squat or Power Snatch
LI: Muscle Snatch

3. “The Great Wide Open”

AMRAP 3
15 Toes to Bar
9 Power Snatch 95/63
Rest 3 min
AMRAP 3
12 Toes to Bar
6 Power Snatch 135/93
Rest 3 min.
AMRAP 3
9 Toes to Bar
3 Power Snatch 155/108

LIII: as rx’d
LII: 75/53,95/63, 115/73 or scale weight progressively as appropriate. Sub straight leg raise or toes to ceiling as needed.
LI: Each AMRAP
12 Toes to Ceiling
6 Muscle Snatch or Muscle Clean
Keep snatch at light to moderate weight and focus on technique


Have fun!
 

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Sunday, September 10th: ⏱️”Tabata Salad”⏱️

 
Set those ergs to calories! What a way to finish up ⏱️”Tabata Salad”⏱️!

Set those ergs to calories! What a way to finish up ⏱️”Tabata Salad”⏱️!

 

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

1. EMOM 10
1-2 x Turkish get-ups

2. Technique review:
7 positions of the dumbbell muscle snatch. 8 positions of the dumbbell power snatch, then warm up weight for WOD (5 min)

3. ⏱️”Tabata Salad”⏱️

In teams of 2-4 athletes,

Eight rounds of 20 seconds of work, 10 seconds of rest, at each of the following stations:

Dumbbell Snatch
Double Unders
Slamball
Calorie Row

👉Each athlete starts at a different station and remains there until all Tabata intervals are complete. One minute break between exercises (19 min total).

Score is total reps by all athletes from all exercises.

LIII: 55/35 DB (or KB snatch if proficient), Assault Bike instead of Row, SB 40/30
LII: scale DB and Slamball weight as appropriate. 
LI: 7 or less reps per :20 interval, trainer discretion

Have fun!

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Saturday, September 9th: "Michael"

 
  What does Coach Heather do in between classes? Skill practice! 

 

What does Coach Heather do in between classes? Skill practice! 

 

We love CrossFit because it covers everything that life can throw at us. Do you know the domains of fitness?

Cardiovascular and Respiratory Endurance
Stamina
Strength
Flexibility
Power
Speed
Coordination
Agility
Balance
Accuracy

 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 min)

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

3. ⭐“Michael”⭐
Three rounds for time of:
Run 800m
50 Sit-ups
50 Hip extensions

25 min. cut-off

LIII: as written. Butterfly sit-ups (If you have never done a high volume of hip extensions, be cautious!)
LII: Anchored Sit-ups, sub PVC or light (33/15lbs) barbell good mornings for hip extensions
LI: three rounds not for time of run 400m, 15 butterfly sit-ups, 15 PVC good mornings.


 

Have fun!
 

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Friday, September 8th: Clean and Jerk, and 💫“Elie”💫

 
Here's Haley! Newly wed and newly CrossFit Level 1 certified!

Here's Haley! Newly wed and newly CrossFit Level 1 certified!

 

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

1. Technique Review: The Clean and Jerk (10 min)

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

3. Clean and Jerk:
2 x 3+1 @70%
2 x 3+1 @75%

Warm-up to 70% as needed. Sequence= Clean, Clean, Clean, Jerk. Power Clean +Front Squat as appropriate. Or power clean if you lack a proper front rack position. (20 min)

4. 💫“Elie”💫
For time:
21-15-9
Squat Clean
Shoulder to Overhead


LIII: 135/93
LII: 95/63 or scale weight as appropriate. 
AMRAP 2:30 cleans. If you get to 21 before time is up, move on to… AMRAP 2:30 Shoulder to overhead. If you get to 21 before time is up, move on to… AMRAP 1:45 cleans. If you get to 15 before time is up, move on to… AMRAP 1:45 shoulder to Overhead. If you get to 15 before time is up, move on to… AMRAP 1:15 cleans. If you get to 9 before time is up, move on to… AMRAP 1:15 Shoulder to overhead. If you get to 9 before time is up, you’re done! Power clean + Front Squat as needed. If you are unable to Front Squat then Power Clean only.
LI: 12-9-6
Muscle Clean +Front Squat
Push Press

Have fun!
 

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Thursday, September 7th: 🍃”Run, Popeye!”🍃

 
Happy Birthday to PVCF athlete, Will Homsy! You are such a source of inspiration for hard-work and constant learning! 

Happy Birthday to PVCF athlete, Will Homsy! You are such a source of inspiration for hard-work and constant learning! 

 

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

1. Technique Review: The GHD Sit-up and the Tuck Crunch (5 min)

2. EMOM 10
1-2 Turkish Get-ups

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

4. 🍃”Run, Popeye!”🍃
For time:
Run 800m
50m 1 Arm Farmers Carry/side
25 GHD Sit-ups
Run 600m
40m 1 Arm Farmers Carry/side
20 GHD Sit-ups
Run 400m
30m 1 Arm Farmers Carry/side
15 GHD Sit-ups
Run 200m
20m 1 Arm Farmers Carry/side
10 GHD Sit-ups

(25 min cut-off)

LIII:70/53 kettlebell
LII:53/35 kettlebell, Sub Tuck Crunches for GHD Sit-ups today
LI: 3-4 Rounds of Run 200m
20m 1 Arm Farmers Carry/side
15 Butterfly Sit-ups

Have fun!
 

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Wednesday, September 6th: "Bonanza"

 
 

Check out Coach Pat! Here he is in this video from

Tabata Songs! (created by PVCF athlete, Jay Driscoll)
⭐⭐⭐
"How Many TABATA Air Squats Can You Do...?" 
Coach Pat gets 150 reps!

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. Then two rounds of 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 (15 min)
2.Technique Review: The Burpee Muscle up and Burpee Pull-up (5 min)

3. 🤸‍♀️“Bonanza”🤸‍♂️
AMRAP 20
6 Burpee Bar Muscle Ups
9 Handstand Push-ups
12 Box Jump 30/24”
15 Kettlebell Swings 70/53

LIII: as Rx’d
LII: Sub 6 Burpee Pull-ups or 6 Burpees/6 Pull-up Variation. Piked Press, Down Dog Pike Press or DB press, 53/35 Kettlebell
LI: AMRAP 20
5 Burpees
7 Box Jump
9 DB Press
12 Kettlebell Swings
Rest as needed.

4. Mobility:
Overhead Banded Distraction 2:00/side
Banded Hip Extension 2:00/side


Have fun!

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Tuesday, September 5th: New Schedule Begins! And..."Map it Out" and Run A Mile!

fallsched.jpg

Get READY for Tuesday! The PVCF Schedule for September Starts!
New additions are all in Hadley:

⭐7.00 a.m. class M-F
⭐12 p.m. class on Saturdays
⭐9.15 a.m. free intro class on Saturdays
and
⭐Hadley On-Ramp switches from mornings on T, Th, and F to 5.30 p.m. on T, Th, and F.
⭐Saturday Hadley Open Gym: from 10.15 - 12.00

 

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. (10min)

2. Review Complex: for AMRAP (5 min)

3. Warm-up: Deadlift weight.

4. 🖼️“Map it Out”🖼️
EMOM 8
5 Deadlift 315/223 + 30 Double unders

(all work completed within each minute)

LIII: as Rx’d
LII: 60% of 1RM or scale weight as appropriate, If you are still developing double unders then practice till the :45s mark each minute
LI: Find a light to moderate weight for the deadlift and practice Double unders till the :45 mark

3. Rest: 5 minutes

4. For time:

🏃‍♀️Run 1 mile 🏃‍♀️


Have fun!
 

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Monday, September 4th: Thursters and "Jackie"

 
 

Some Long-Weekend Inspiration!

A transformation of any kind always begins with a spark on the inside. Two and a half years ago, PVCF athlete, Amy Cartledge Jennings made a decision to ignite and cultivate that spark into a life of happiness, health and inspiration. Here's to YOU, Amy! Congratulations!!

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

1. EMOM 10
Even minutes: 1 Wall Walk + 10 Goblet squats
Odd minutes: 10 L-sit knee extensions

2. 🏋️‍♂️Thruster🏋️‍♀️
3-3-2-2-1-1-1-1. 

Eight sets to work up to your heaviest effort of the day. (20 min)

3. “Jackie”
For time:
Row 1000m
50 Thrusters (45/33lbs)
30 Pull-ups

*staggered starts if needed

LIII: as rx’d
LII: DB or BB thrusters as appropriate, time delimited as follows:
AMRAP 4 minutes/ 5 minutes: Row for meters. If you get to 1k before 4:00 is up, move on to
AMRAP 3 thrusters. If you get to 50 before 3:00 is up, move on to
AMRAP 2 pull-ups. If you get to 30 before time is up, you’re done!
LI: row at a moderate pace and with stellar technique for 5 minutes. 3 x 10 thrusters, 3 x 10 pull-ups

4. ⭐Cash-out⭐:

3x 6/side Pistol, 1 leg squat off box or Weighted Pistol
3x6-8/side Bent over DB Row    
            
        


Have fun!

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Sunday, September 2nd: "Hardhome"

 
We love this time of year! Welcome Back Students!! Click here to restart your membership.

We love this time of year! Welcome Back Students!!

Click here to restart your membership.

 

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

1. EMOM 12
Min 1.: 30 Double unders or :30s practice
Min 2.: 10-12 Russian Kettlebell swings
Min 3.: 10-12 Elevated Ring Rows or Ring Rows
Min 4: 10 Goblet Squats with 10s pause at the bottom of squat on last rep.

2. Review: Prowler Push

3. “Hardhome”
Form into two teams, A and B. Then work for 8 cycles of two minutes on, one minute off.

Team A starts with Prowler pushes. Set up two Prowlers, one with 45lbs plates, the other with 25lbs plates. (Sub-teams of two can push the latter if necessary.) Work for distance, counted in increments of 10m. Add up distances for both Prowler teams and divide by 2. That’s your team’s score for that round.

Team B starts on the rower. Row for calories. Add up total calories rowed and divide by number of teammates. That’s your team’s score for that round.

After two minutes of effort, teams switch places. Ultimately each team will push the Prowler for 8 minutes, and row for eight minutes. Score is total average Prowler distance + total average C2 calories.

LIII: as written
LII: as written
LI: as written (work in teams of two if necessary on Prowler)
(16 min)

Have fun!

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