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Saturday, October 21st: PDR Seminar and ☣️“Team Acidic”☣️

 
Learn how to overcome any obstacle! This seminar covers personal defense and includes tools to break through any obstacle in your life.

Learn how to overcome any obstacle! This seminar covers personal defense and includes tools to break through any obstacle in your life.

 

🌍🌎 PERSONAL DEFENSE READINESS SEMINAR IN NOHO🌎🌍
Begins at 11.00 a.m.
For more information: click here

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. ☣️“Team Acidic”☣️
In teams of two:
EMOM 20

Even: 35 Double-unders
Odd: 5 Pull-ups, 10 pushups, 15 squats

LIII: As many double-unders as possible in each minute, must be over 35.
LII: Scale odd minute volume as needed to complete within the minute each round. If your double-unders are still developing, practice :45 per round. Pull-ups and push-ups as appropriate. 
LI: ten rounds not for time of :30 double under practice, 4 ring rows, 5 push-ups, 6 squats.

Have fun!

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Friday, October 20th: Power Cleans and 🔃“Deja Vu?”🔄

 
 

Pioneer Valley CrossFit's Halloween Throwdown is coming on October 28th in Northampton! There will be three WODs and Scaled as well as Rx'd options. COME IN COSTUME! There will be prizes for the best one!

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

1. Warm-up: 3 Rounds of:
15/ 12 Calorie Row
12 Contralateral Single Leg Romanian Deadlift (6/side)

2. Clean Warm-up: 3 Rounds with 3 Clean Deadlifts, 3 Clean pulls, 3 Clean High Pulls, 3 Muscle Clean, 3 Tall Power Clean Pull-unders, 3 Power Cleans (10 min)

3. Power Clean
3-3-2-2-1-1-1-1
(20 min)


4. 🔃“Deja Vu?”🔄
For time:
30 Power Cleans

(6 minutes)

LIII:185/123
LII: 155/103 or scale the weight as appropriate. Should be heavier than your Grace weight.
LI: For time: 20 Muscle Cleans


Have fun!

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Thursday, October 19th: 🐾“Naya”🐾

 
"We shall never know all the good that a simple smile can do." Mother Teresa Happy Birthday to PVCF athlete, Aaron St. John  

"We shall never know all the good that a simple smile can do." Mother Teresa
Happy Birthday to PVCF athlete, Aaron St. John
 

 

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

1. Warm-up: 3 rounds not for time of: 
5 Pry Squats (with 5 second hold with KB), 10 Russian Kettlebell Swings, 5/side Cossack Squat, 10 Plank Shoulder Taps

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

3. 🐾“Naya”🐾
AMRAP 20
200m Run
16 Kettlebell Swings 70/53
12 Box Jumps 30/24”
8 GHD Sit-ups

LIII:as Rx’d
LII:53/35 Kettlebell swings, 24/20” box jump or scale as needed, weighted abmat sit-ups
LI: AMRAP 20
200m Run
10 Russian Kettlebell Swings

4. Foam Roll Party

Have fun!

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Wednesday, October 18th: ”Crossfit.com Classic” and 🔨”Tirant”🔨

 

Be a Better Human! Check out PVCF athlete, Tyler Moore share on self-defense and unlocking our potential! Learn more this Saturday in Northampton at the Personal Defense Readiness Seminar. Click below to register!

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

1. Technique Review: The Push Jerk
 
2. 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 + 5
Pull-ups/Strict Pull-ups or Ring Rows each round.

3. 🏅”Crossfit.com Classic”🏅
Shoulder press 1-1-1-1-1
Push press 3-3-3-3-3
Push Jerk 5-5-5-5-5 

Ascend up in weight each set. Try to do your first push press set with your heaviest press single and your first push jerk set of 5 with your last push press set of 5. If you lack the mobility, stability or proficiency to push jerk then push press 3-3-3-3-5-5-5-5

4. 🔨”Tirant”🔨
For time
30-20-10
Calorie Row
Chest to Bar Pull-ups

LIII: as Rx’d
LII: sub regular pull-ups, banded pull-ups or ring rows as needed
LI: 15-12-9
Calorie Row
Ring Rows


Have fun!

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Tuesday, October 17th: 🏋️‍♀️"Nancy"🏋️‍♂️

 
Pioneer Valley CrossFit just became even brighter! We are thrilled to welcome Haley York to our coaching team!

Pioneer Valley CrossFit just became even brighter! We are thrilled to welcome Haley York to our coaching team!

 

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. Overhead Squat
2-2-2-1-1-1
 
Twenty minutes to work up to a heavy single for the day.

3. Run Prep: Toy Soldier, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob
 
4. 🏋️‍♀️"Nancy"🏋️‍♂️
Five rounds for time of:
Run 400m
15 overhead squats 95/65

Score is time to completion, or total OHS.

LIII: as rx'd w/ 15 minute cut off
LII: five cycles of AMRAP 3, oh squats or front squats, use 50% of your 1RM for load, try and stay ahead of the clock
LI: three rounds not for time of run 400m, 10 OHS or front squats


Have fun!

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Monday, October 16th: 🤹"Three Ring Circus"🤹

 
⭐Hurricane Relief Drive Update⭐ PVCF athlete, Rebecca Arroyo Quenneville delivered donations. She agreed to share some of her photographs as well as some words below. Thank you to Coach Lauren for leading the drive at PVCF and thank you to everyone in the Valley that donated and continues the much needed effort!

⭐Hurricane Relief Drive Update⭐
PVCF athlete, Rebecca Arroyo Quenneville delivered donations. She agreed to share some of her photographs as well as some words below.
Thank you to Coach Lauren for leading the drive at PVCF and thank you to everyone in the Valley that donated and continues the much needed effort!

 

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

1. Technique Review: The Rope Climb

2. EMOM 12
Min 1: 1-2 Rope Climbs
Min 2: 10/8 Calorie Row
Min 3: 10 Tuck Crunches

3. Warm-up: Deadlift weight for workout.
(10 min)

4. 🤹"Three Ring Circus"🤹
AMRAP 3
Buy-in: 75 Double-unders then
15 Deadlift 185/133
15 Toes to bar

Rest 3 minutes

AMRAP 3
Buy-in: 75 Double-unders then
10 Deadlift 225/153
10 Toes to bar

Rest 3 minutes

AMRAP 3
Buy-in: 75 Double-unders then
5 Deadlift 275/183
5 Toes to bar

LIII: as rx’d
LII: Deadlifts @135,155,185/93,113,
133 or scale weight as needed. If you are still developing double unders do 1:00 of Double under practice each round. Straight leg raise or toes to ceiling as appropriate.
LI: 1:00 of double under practice, 5 Deadlifts, 10 butterfly sit-ups. Same weight and rep scheme each AMRAP


Have fun!

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Sunday, October 15th: 🏃‍♂️“Adderall”*🏃‍♀️

 
Resilience.jpg
 

Learn how to overcome any obstacle! This seminar is about self-defense but includes tools to break through any obstacle in your life. The tools shared will help you understand the power of your own body as well as how to manage fear. 
"The clarity with which we define something determines its usefulness.” - Tony Blauer

This course will be $119 a person, but $99 if you sign up with a friend or family member!

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

4. 🏃‍♂️“Adderall”*🏃‍♀️
0:00-10:00:
1 Mile Run
Max Clean & Jerk (135/93) in remaining time
10:00-13:00:
Rest
13:00-20:00:
800 Meter Run
Max Power Snatch (115/73) in remaining time
20:00-23:00:
Rest
23:00-27:00:
400 Meter Run
Max Thrusters (95/63) in remaining time

*Courtesy of CFNE

LIII: as Rx’d
LII: scale weight for each exercise as needed
LI: Decrease Run distance as appropriate/trainer discretion. Do 6-8 Clean and Push Press, then 6-8 Power or Muscle Snatch
And then 8-10 Thrusters after each run respectively

Have fun!

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Saturday, October 14th: Bench for Breasts and ❤️“Anaerobic Soulmates” ❤️

 
BB.jpg
 

⭐⭐ Want to Bench tomorrow for a GREAT Cause? Come by Hadley in the afternoon! It's the Bench for Breasts Competition!⭐⭐

ALL are WELCOME 

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

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

2. Reverse Tabata Row: 8 cycles of :10 hard/:20 easy (large classes: half start on DUs, half on Row)

3. Technique review: The prowler push

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

5. ❤️“Anaerobic Soulmates” ❤️
6 Rounds of:
60m Prowler Shuttle
(30m down
/back,140/90# added)
200m Sprint/Run
Rest 3 minutes

*Rest times can be longer depending on class size/wait for prowler

LIII:as Rx’d
LII/I: Scale Number of Rounds and prowler load appropriately

6. Mobilize

Have fun!

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Friday, October 13th: Overhead Squat and ⭐“Fancy Nancy″⭐

 
halloween.jpg
 

Friday the 13th! Well now, that's a spooky time to remind you of our Halloween Throwdown! Get your costumes ready! 

🐈🦁🐯🐅🐴🐷🦌🦓🐓🐣🦉🐸🐉🦅🦋🐞🐝🎎🎃🐌🐠


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

1. Warm-up with Two Rounds: 3 scapular pull-ups, 3 strict pull-ups, 3 kipping pull-ups. 3 down dog push-ups, 3 pike push-ups from box, 3 handstand push-ups. 3 hanging leg raise, 3 strict toes-to-bar, 3 kipping toes-to-bar. 3 hands-up wall squats, 3 elbows-up wall squats, 3 hands overhead wall squats. If the advanced element is too challenging, repeat the version you can perform correctly.

2. 🏋️‍♀️Overhead Squat🏋️‍♀️
5-5-5-3-3-3

20 minutes to work up to a heavy set of 3 for the day.

3. ⭐“Fancy Nancy″⭐

AMRAP 3
Row 500m
15 Overhead Squats 95/63
Rest 3 minutes
AMRAP 3
Row 500m
12 Overhead Squats 115/73
Rest 3 minutes
AMRAP 3
Row 500m
9 Overhead Squat 135/93

LIII: as rx’d. 
LII: AMRAP 3 500m Row 15 Overhead Squats @ 40% of FS 3RM or as appropriate, same weight for all amraps. scale to front squats if you lack mobility or stability to OHS. 
LI: three rounds not for time of row 300m and 10 OHS.


Have fun!

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Thursday, October 12th: 🐢“Chipper X”🐰

 
Congratulations to PVCF athlete, Tracey Walker! You are true radiance and strength, and we are so happy for you!! <3

Congratulations to PVCF athlete, Tracey Walker! You are true radiance and strength, and we are so happy for you!! <3

 

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 handstand 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: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob 

3. 🐢“Chipper X”🐰

For time: 
Run 400m
100 Double Unders
75 Butterfly Sit-ups
9 Ring Muscle-ups

Run 400m
75 Double Unders
50 GHD Sit-ups
7 Ring Muscle-Ups

Run 400m
50 Double Unders
25 Toes to Bar
5 Muscle-Ups

(30 minute cut-off)

LIII:as Rx’d
LII: Sub 2:1 Dips for Muscle ups. Practice Double Unders for 2:00/1:30/1:00 respectively if still developing double unders. Do Anchored sit-ups/Weighted Sit-ups/Toes to Ceiling or Straight leg raise respectively.
LI: 3 Rounds for time of: Run 400m
1:30 Double Under Practice
25 Butterfly or Anchored Sit-ups
10 Parallette Dips.

Have fun!
 

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Wednesday, October 11th: Max Height Box Jump and 🥉”Triplet Gone Bad II”🥉

 
Halloween Throwdown! October 28th! Register here!

Halloween Throwdown! October 28th! Register here!

 

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 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)

3. ⭐Max Height Box Jump⭐

Using the padded boxes, each athlete works up to a max height box jump for the day.
(10 minutes)

4. 🥉”Triplet Gone Bad II”🥉
5 Rounds of:
AMRAP 1: Kettlebell Swings 70/53
AMRAP 1: Push Press 115/73
AMRAP 1: Box Jump 24/20”
Rest 1 minute

LIII:as Rx’d
LII:53/35 KB, 75/55 Push Press or scale weights as needed, scale box jump height as appropriate.
LI: Russian Kettlebell Swings, Press or Push Press and Box step ups as appropriate. Work for :30 for each exercise, Rest :30, Rest 1:00 between rounds.

Have fun!

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Tuesday, October 10th: Snatch and 🏋️‍♂️“Isabel”🏋️‍♀️

 
The UMass Powerlifting team is hosting a benching competition and workout in to help raise money for both the Breast Cancer Research Foundation and for the club itself. Get Ready to BENCH!

The UMass Powerlifting team is hosting a benching competition and workout in to help raise money for both the Breast Cancer Research Foundation and for the club itself. Get Ready to BENCH!

 

Click below to register!

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

1. Warm-Up 3 Rounds of:

3 Snatch deadlift
3 Snatch pull
3 Snatch high pull
3 muscle snatch
3 overhead squats
3 power snatch
(10 min)

2. Snatch

3@70%
3@75% 
2@ 80%
1@ 85% 
1@ 90%
1@ 95% 

If you do not know your 1RM or are still developing your technique then work up to a moderately challenging set of 3 for the day focusing on technique. Power or Muscle Snatch as appropriate. Those who are proficient should full snatch. 


3. 🏋️‍♂️“Isabel”🏋️‍♀️
30 Snatches (135/95lbs) for time.

Traditionally performed as power snatch. Cut-off is five minutes.

LIII: as written
LII: “PVCF Isabel”
AMRAP in 5 minutes of power snatches. If you get to 30, record time. Use 60-70% of your heaviest snatch single from today.
This is a time-delimited version of the benchmark WOD “Isabel.” Your goal is 30 reps. Concentrate on hitting the various positions we drill.
LI: 5×5 muscle or power snatch


 

Have fun!
 

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Monday, October 9th: Front Squats and 🌈“Super Fran”🌈

 
 

Here's a fun ten seconds!

⭐⭐⭐REGULAR SCHEDULE!⭐⭐⭐

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@65%
3@70%
2@75%
2@80% 
1@85%
1@90% 

If you do not know your 1RM then ascend up to a heavy set of 2 for the day following

3-3-3-3-2-2-2

 

3. 🌈“Super Fran”🌈
For time
21-15-9
Burpees over the Bar
Thruster 95/63
Pull-ups

(11 minute cut-off)

LIII:as rx’d
LII: Scale Thruster weight as appropriate, banded pull-ups or ring rows as needed. 
LI: 12-9-6
Burpees
Thrusters
Ring Rows

Have fun!

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Sunday, October 8th: 🤜“TeamWORK”🤛

 
What a great time to get outside! Lace 'em up!

What a great time to get outside! Lace 'em up!

 

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 handstand 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. Technique Review:
Rowing on the C2 Erg

3. 🤜“TeamWORK”🤛
In teams of two,
For time:
150 Calorie Row
150 Toes to Bar

*Divide reps evenly. You can chip away or strategize the reps and movements any way your team chooses, however, only one athlete can work at a time. (25 minute cut-off)

LIII: as Rx'd
LII: sub straight leg raise or toes to ceiling as appropriate.
LI: working in teams of two, Athlete is responsible for 45 total reps of each exercise. Do toes to ceiling or butterfly sit-ups as appropriate.

4. Foam Roll Party!

Have fun!

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Saturday, October 7th: 🏃‍♂️Run 5k for the BOARD! 🏃‍♀️

 
Here's a fun Friday focus! PVCF athlete, Kathy Lytle does it all! She a Mom (to some spectacular human beings and athletes!), a business leader, a writer, and a tremendous athlete too!💙

Here's a fun Friday focus! PVCF athlete, Kathy Lytle does it all! She a Mom (to some spectacular human beings and athletes!), a business leader, a writer, and a tremendous athlete too!💙

 

⭐NB: REGULAR SCHEDULE ON MONDAY AND ALL OF NEXT WEEK!⭐

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

1. Warm-up: In no particular order (and not for time, but you've got 15 minutes to complete):
15-10-5 of calorie row and GHD sit-ups
15-10-5 of muscle snatches w/ empty barbell and strict chin-ups
15-10-5 of muscle cleans w/ empty barbell and ring dips
 
2. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob 

3. 🏃‍♂️Run 5k for the BOARD! 🏃‍♀️

4. Mobility:
Posterior Chain Floss 2:00/side
Calf Smash 2:00/side

Have fun!

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Friday, October 6th: ⛵“Bow and Stern”⛵

 
Sign up for the Personal Defense Readiness Seminar! Click here!

Sign up for the Personal Defense Readiness Seminar!
Click here!

 

⭐NB: REGULAR Schedule on MONDAY and all of next week!⭐

 

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

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

2. 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)

3. EMOM 8
3-5 Strict Chin-ups +
10 Russian Kettlebell Swings  

LIII: 88/70
LII: sub Chin-up Volume to be done under :20s. Sub Piked Ring Row or Challenging Ring Rows as appropriate
LI: 5 Ring Rows + 6-8 Russian KBS per minute

4. ⛵“Bow and Stern”⛵
For time
10-9-8-7-6-5-4-3-2-1
Front Squat 155/108
Row 200m after each round

LIII: as Rx’d
LII: 115/73 or scale front squat weight as needed, must be able to take it from the ground.
LI: 5 Rounds of
6 Front Squats or Goblet Squat
200m Row


Have fun!

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Thursday, October 5th: Snatch and 🎸“Free Falling”🚂

 
Congratulations to PVCF athlete, Joe Johnson on tackling the rope climbs! It's Joe's second month at Pioneer Valley CrossFit and he's already climbing to the ceiling ⭐

Congratulations to PVCF athlete, Joe Johnson on tackling the rope climbs! It's Joe's second month at Pioneer Valley CrossFit and he's already climbing to the ceiling ⭐

 

⭐NB: REGULAR Schedule on MONDAY and all of next week!⭐

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

1. Snatch Warm-up:
3 Rounds with empty bar of 3 Snatch Deadlift, 3 Snatch Pull, 3 Snatch High Pull, 3 Muscle Snatch, 3 Power Snatch (10 minutes)

2. Snatch
2x3@75%
2@80% 
2@85%
1@90% 

If you are unable to perform the full snatch then Power Snatch. Rest 2 minutes between sets. (15 minutes)

3. 🎸“Free Falling”🚂
Five rounds for time of:
•6 Ring Muscle-ups
•6 Power Snatch 135/93
•12 Burpees over Bar

(16 min cut-off)
LIII:as Rx'd
LII: Sub 2:1 Dips for Muscle Ups, Scale Power Snatch weight as appropriate or to Isabele weight.
LI: 5 rounds of:
6 Parallette Dips
6 Muscle Snatch
6 Burpees

Have fun!

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Wednesday, October 4th: ❄️”Winter is Coming”❄️

 
Coach Heather kicking off class with a smile!

Coach Heather kicking off class with a smile!

 

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

1. Technique Review: The Rope Climb, Cossack Squat, L-sit Knee Extension/Flutter Kicks

2. EMOM 15:

Min 1:5/side Cossack Squat (w/KB if possible) + 10 Kettlebell Swings

Min 2: 10 L-sit Knee Extensions or L-sit Flutter Kicks

Min.3: 1-2 Rope Climbs

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

4. ❄️”Winter is Coming”❄️
3 Rounds:
Run 400m
21 GHD Situps
Run 400m
Rest 3 minutes

LIII: as Rx’d
LII:Tuck Crunches or Weighted Sit-ups
LI: 3 Rounds:
Run 200m
15 Butterfly Sit-ups
Run 200m
Rest 3 minutes


Have fun!

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Tuesday, October 3rd: Cleans and 🐛“Outcast”🦋

 
Let's pour our action and love into another week of our Hurricane Drive for PR! This week, we need batteries and flashlights, and bug spray. Both locations will continue to be drop off sites. 💗

Let's pour our action and love into another week of our Hurricane Drive for PR!
This week, we need batteries and flashlights, and bug spray.
Both locations will continue to be drop off sites.
💗

 

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

1. EMOM 6:
Even: 30 double unders (30s Practice) + 10 Kip Swings
Odd: 30-40m Bear Crawl

2. Technique Review: The Squat Clean 

3. Clean
2x3@75%
2@80% 
2@85%
1@90% 
2@80%

If you are unable to perform the full clean, either power clean + front squat or Power clean. If you do not have numbers to base percentages off of do:
3-3-2-2-2-2 to ascend up to a heavy double for the day with good form.
(15 min)


4. 🐛“Outcast”🦋
AMRAP 16
5 Power Clean
8 Chest to Bar Pullups
30 Double Unders

LIII:185/133
LII:155/108, Regular Pull-ups, Practice Double unders for :30s each Round if you are still developing
LI:AMRAP 16
5 Muscle Cleans
8 Ring Rows
1:00 Double Under Practice

5. Warm-down:
Spend 5min with legs up the wall. Alternate with legs together for 30sec, then as wide as they can go for 30sec. In both positions, alternate between flexing the foot down and relaxing the foot. Have the booty as close to the wall as possible.


Have fun!

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Monday, October 2nd: Push Press and 🔻”Diane”🔺

 
Happiest of Birthdays to PVCF athlete, Julio Aparicio! The BEST way to kick off your Birthday? With Pioneer Valley CrossFit, of course!

Happiest of Birthdays to PVCF athlete, Julio Aparicio! The BEST way to kick off your Birthday? With Pioneer Valley CrossFit, of course!

 

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. Technique review/Deliberate Practice: The Handstand Push-up. (5 min)
Do 3x5 at the most challenging iteration you can perform with deliberate and precise form Rest 2:00 between sets(10 min)

3. Push Press
Work up to a 3RM for the day. (20 min)

4. Warm up: deadlifts for Diane(10 min)
 
5. 🔻”Diane”🔺
21-15-9 reps for time of:
Deadlifts 225/153
Handstand Push-ups
LIII: as rx’d(If you have completed Diane RXds many times under 5 minutes, do Strict HSPUs today).

LII: deadlifts @ 60% of 1RM (up to 225/153lbs).  Sub Pike Press on Box, Down Dog Pike Press or DB Press as appropriate.

AMRAP :75 deadlifts. If you get to 21 before time is up, move on to...
AMRAP :75s HSPU. If you get to 21 before time is up, move on to...
AMRAP :60s deadlifts. If you get to 15 before time is up, move on to...
AMRAP :60s HSPU. If you get to 15 before time is up, move on to...
AMRAP :45s deadlifts. If you get to 9 before time is up, move on to...
AMRAP :45s HSPU. If you get to 9 before time is up, you're done.
LI: six rounds not for time of 5 deadlifts and 5 pike presses or dumbbell presses. Rest 30s between sets.

Have fun!
 

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