Champlain Valley CrossFit – Competition: Thursday, August 17th, 2017

*Starting this Thursday, schedule will change to Open Gym from 4:00-5:30 in the back room and CrossFit Burn  @ 4:15-5:15.

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 and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

* Movements for Friday…

– Fitness – Deadlifts + Accessory Work – Squat Clean Thruster + Rope Climb

– Sport/Competition – Clean + Jerk – Squat Clean Thruster + Rope Climb


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Champlain Valley CrossFit – Sport: Thursday, August 17th, 2017

*Starting this Thursday, schedule will change to Open Gym from 4:00-5:30 in the back room and CrossFit Burn  @ 4:15-5:15.

WOD:

1) 40 minute EMOTM:

Minute 1 – Monostructural Conditioning

Minute 2 – Monostructural Conditioning

Minute 3 – Gymnastics/Skill

Minute 4 – Gymnastics/Skill

Minute 5 –  Non-Monostructural Conditioning

Minute 6 –  Non-Monostructural Conditioning

Minute 7 – Barbell

Minute 8 – Barbell

Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round.

Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders).

Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work.

Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy weight and somewhere between 1 and 5 reps, shouldn’t be more than 15 seconds worth of work.

* Movements for Friday…

– Fitness – Deadlifts + Accessory Work – Squat Clean Thruster + Rope Climb

– Sport/Competition – Clean + Jerk – Squat Clean Thruster + Rope Climb


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Champlain Valley CrossFit – Fitness: Thursday, August 17th, 2017

*Starting this Thursday, schedule will change to Open Gym from 4:00-5:30 in the back room and CrossFit Burn  @ 4:15-5:15.

WOD:

1) 40 minute EMOTM:

Minute 1 – Monostructural Conditioning

Minute 2 – Monostructural Conditioning

Minute 3 – Gymnastics/Skill

Minute 4 – Gymnastics/Skill

 

Minute 5 –  Non-Monostructural Conditioning

Minute 6 –  Non-Monostructural Conditioning

Minute 7 – Barbell

Minute 8 – Barbell

Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round.

Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders).

Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work.

Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy weight and somewhere between 1 and 5 reps, shouldn’t be more than 15 seconds worth of work.

* Movements for Friday…

– Fitness – Deadlifts + Accessory Work – Squat Clean Thruster + Rope Climb

– Sport/Competition – Clean + Jerk – Squat Clean Thruster + Rope Climb


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Champlain Valley CrossFit – Competition: Wednesday, August 16th, 2017

*Starting this Thursday, schedule will change to Open Gym from 4:00-5:30 in the back room and CrossFit Burn  @ 4:15-5:15.

WOD:

1) Push Press Clusters: 5 sets of 2-2-2

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Rest 10-15 seconds between Doubles, and 2-3 minutes between sets.

2) Banded Deadlifts: 2 Reps Every 1:00 x 10 sets

Warm-up as needed. Use approximately 50% bar weight and 20-30% band tension. Focus on maximal speed.

3) 15 minute EMOTM:

Minutes 1-3 – 5 Power Clean + 5 Hang Power Clean @ 135/95

Minutes 4-6 – 4 Power Clean + 4 Hang Power Clean @ 165/115

Minutes 7-9 – 3 Power Clean + 3 Hang Power Clean @ 185/135

Minutes 10-12 – 2 Power Clean + 2 Hang Power Clean @ 225/155

Minutes 13-15 – 1 Power Clean + 1 Hang Power Clean @ 265/175

Scale as needed. Goal stimulus is for each minute to be done as an unbroken complex.

4) 0:00-30:00 – Every 5:00 x 6 sets:

400m Run

10 Burpee Pull-ups

+

5 Thruster

Thruster is performed from the floor. Start around 60-70% of your 1RM and build as heavy as deemed fit. Rest as needed between the Burpee Pull-ups and the Thrusters within your 5:00 minute window.

5) Dead-Stop Single Arm Dumbbell Row: 4 sets of 8/side

Setup appropriately so you pull from the floor each rep. Perform a 3 second eccentric lower on each rep. Perform all reps on 1 side before switching to the other. Build as heavy as possible. Rest 2-3 minutes between sets.

6) Weighted GHD Sit-ups: 4 sets of 15

Rest 90-120 seconds between sets. Load as heavy as possible without having to pause during the set.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Champlain Valley CrossFit – Sport: Wednesday, August 16th, 2017

*Starting this Thursday, schedule will change to Open Gym from 4:00-5:30 in the back room and CrossFit Burn  @ 4:15-5:15.

WOD:

1) 0:00-30:00 – Every 5:00 x 6 sets:

400m Run

10 Burpee Pull-ups

+

5 Strict Press

If you can’t perform a Burpee Pull-ups, perform 10 Burpees + 10 Pull-ups/Ring Rows. Start around 60-70% of your 1RM Strict Press and build as heavy as deemed fit.

2) 10 minute Up Ladder:

3 Sumo Deadlift High-Pulls 65/45

3 Shoulder-to-Overhead 65/45

30 Double-unders

Workout is 3+3+30, 6+6+30, 9+9+30, and so on until 10 minutes is up.


Extra Work:

3) V-Ups: 4 sets of 10-15 Reps

Rest 90-120 seconds between sets.

4) Handstands: 10 minutes Practice

Work on any facet of getting upside down.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE