Champlain Valley CrossFit – Competition: Tuesday, April 24th, 2018

*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information.

WOD:

1) Muscle Snatch: 3×2, 4×1 Every 1:00 x 7 sets;

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Drop and reset on the doubles for the first 3 sets.

2) Power Santch: Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Snatch: Every 1:00 x 7 sets

Continue to build loading from Part 2.

4) Every 10:00 x 4 sets:

30 Calories Rowed

30 Box Jump Overs 24/20

30 Kettlebell Swings 70/53

30 Burpees

Rotate order of movements each round.

5) Rope Climbs: 20 for time @ 15ft

Time cap of 10 minutes…fast time is sub 5.


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

Champlain Valley CrossFit – Competition: Monday, April 23rd

*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information.

WOD:

1) Box Back Squat: 3 Reps Every 2:00 x 4 sets

Warm-up as needed. Start around 80% of your 1RM. Build as heavy as deemed fit. Setup box so you are sitting to Parallel. Reference 3/26/18.

2) Box Front Squat: 3 Reps Every 2:00 x 4 sets

Warm-up as needed. Start around 80% of your 1RM. Build as heavy as deemed fit. Setup box so you are sitting to Parallel. Reference 3/26/18.

3) Back Rack Split Squats: 5/side Every 2:00 x 4 sets

Start light, focus on positioning over load. Perform all reps on 1 leg before switching to the other. Reference 3/26/18.

4) Sled Drag: 400m @ Bodyweight

Stimulus is continuous movement, scaling load if needed for desired stimulus.

5) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

6) Run – 4 sets of:

200m, Rest 1:00

400m, Rest 1:30

800m, Rest 2:00

Set 1 @ Easy, Set 2 @ Moderate, Set 3 Hard, Set 4 @ Moderate


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

Champlain Valley CrossFit – Competition: Saturday, April 21st, 2018

*We are changing our client management software HERE

WOD:

1) Max Reps:

2 minutes Squat Cleans 185/135

1 minute Rest

2 minutes Squat Cleans 225/155

1 minute Rest

2 minutes Squat Cleans 275/185

Scale loads as needed. You should be getting at least 5+ reps on the last bar.

2) “Online Qualifier 18.3″ – 20 minute AMRAP:

50 Wall Balls 20/14

100 Double-unders

50ft Handstand Walk

100 Double-unders

50 Calorie Row

100 Double-unders

50ft Handstand Walk

100 Double-unders

Scale as needed.

3) 3 rounds AQAP:

400m Run

20 Chest-to-bar Pull-ups

10 Alternating Dumbbell Squat Snatch 100/70

Scale as needed.

4) Legless Rope Climbs: 10 for time

Work on pacing find your ideal rest time.


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

Champlain Valley CrossFit – Competition: Friday, April 20th, 2018

*We are changing our client management software HERE

WOD:

1) C2 Bike – Ride Simulation:

0:00 – 2:00 – Easy @ Damper 2

2:00 – 5:00 – Hard @ Damper 8

5:00 – 8:00 – Moderate @ Damper 5

8:00 – 10:00 – Hard @ Damper 10

10:00 – 25:00 – Moderate @ Damper 6

25:00 – 30:00 – Hard @ Damper 8

30:00 – 45:00 – Moderate @ Damper 4

45:00 – 48:00 – Hard @ Damper 8

48:00 – 50:00 – Moderate @ Damper 5

50:00 – 55:00 – Hard @ Damper 10

55:00 – 60:00 – Easy @ Damper 1

Have fun!

2) Jerk: 4 sets of 3 @ 70-80%

Work at a load that keeps lifts snappy and fast. Rest 2-3 minutes between sets.

3) Clean High-Pull + Muscle Clean + Hang Muscle Clean + Push Press: Every 1:30 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

4) Clean Pull + Hang Power Clean + Power Clean + Push Jerk: Every 1:30 x 7 sets

Continue to build loading from Complex 1. Drop and reset after the Hang Power Clean.

5) AQAP:

3 rounds of…

15 Overhead Squats 135/95

15 Toes-to-bar

Into

3 rounds of…

7 Power Snatch 135/95

14 Strict Handstand Push-ups

Scale as needed.

6) Dumbbell Farmers Walking Lunge: 6 sets of 50ft

Rest 3 minutes between sets. Heavy as possible while moving unbroken.

7) Single Leg Kettlebell Deadlift: 3 sets of 12/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on positioning over load.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.


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

Champlain Valley CrossFit – Competition: Thursday, April 19th, 2018

*We are changing our client management software HERE

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 – Upper Body Push/Pull + Trunk – Front Squat + Knees-up

– Sport/Competition – Clean + Jerk – OHS + T2B


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