Champlain Valley CrossFit – Competition: Friday, February 23rd, 2018

*The Open is HERE…a reminder from last year. There will be no classes Friday night for the next 5 weeks, however please feel free to come in and train or hop in on the open workout next to our participants.

WOD:

1) “18.1″ – 20 minute AMRAP:

8 Toes-to-bar

10 Single Arm Dumbbell Hang Clean + Press 50/35

14/12 Calories Row

Dumbbell is 5/side.

2) Every 1:30 x 7 sets: Muscle Clean + Hang Muscle Clean + Push Press + Push Jerk

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

3) Every 1:30 x 7 sets: Clean + Low Hang Clean + Jerk

Continue to build loading from complex 1.

4) Assault Bike: 50/40 Calories Every 5:00 x 8 sets

Work for consistent efforts/pacing.


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

Champlain Valley CrossFit – Competition: Thursday, February 22nd, 2018

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 + Single Leg Work – 18.1 TBA

– Sport/Competition – Clean + Jerk – 18.1 TBA


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

Champlain Valley CrossFit – Competition: Wednesday, February 21st, 2018

*The Open is HERE…a reminder from last year. There will be no classes Friday night for the next 5 weeks, however please feel free to come in and train or hop in on the open workout next to our participants.

WOD:

1) Bench Press – Every 2:30:

5 @ 60-65%

3 @ 65-75%

2 @ 75-85%

2 @ 85-95%

1 @ 90-100%

1 @ 95-105%

Pick weights based on feel.

2) Strict Press – Every 2:30:

5 @ 60-65%

5 @ 60-70%

2×5 @ 65-75%

Pick weights based on feel.

3) Deadlift:

5 @ 65-75%

5 @ 75-85%

3 @ 80-90%

2 @ 85-95%

1 @ 95-105%

Pick weights based on feel. Be smart, if your not a tight, confident deadlifter don’t push your max with the Open starting in two days.

4) Every 4:00 x 5 sets:

5 T+G Squat Clean Thrusters

Build loading as deemed fit.

5) 5 sets of:

30/20 Calories Assault Bike

15 Kipping Handstand Push-ups

Rest 2 minutes between sets. Keep track of time to complete each set.

6) Paralette Tempo Push-ups: 4 sets of 6-8 reps

Rest 90-120 seconds between sets. 3-4 second descent on each rep

7) 3 sets not for time:

20 GHD Sit-ups

1 minute Table Hold

30 second Heavy Sand Bag Hold


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

Champlain Valley CrossFit – Competition: Tuesday, February 20th, 2018

*The Open is HERE…a reminder from last year. There will be no classes Friday night for the next 5 weeks, however please feel free to come in and train or hop in on the open workout next to our participants.

WOD:

1) 20 minute EMOTM:

1 – 40 seconds Ski/Bike/Row/Run

2 – 50ft Handstand Walk

3 – 40 seconds Ski/Bike/Row/Run

4 – 7/side Single Arm Dumbbell Overhead Squat 50/35

For the Handstand Walk perform as 25ft, turn around and another 25ft. Pick output you can maintain for all 5 rounds.

2) Every 1:30 x 7 sets: Muscle Snatch + Hang Muscle Snatch + 2 Snatch Balance

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

3) Every 1:30 x 7 sets: Snatch + Low Hang Snatch + Overhead Squat

Continue to build loading from the first Complex. No dropping the bar between reps.

4) 3-3-3-4 minute AMRAP – 1 minute Rest:

20/15 Calories Row

25 Toes-to-bar

Max Power Snatch 135/95

Scale as needed. Score is total reps for entire workout.

5) 5 sets of:

10 Burpee Box Jump Overs 24/20

5 Muscle-ups

Rest 90 seconds between sets. Goal is to hit the Burpee’s as quick as possible while minimizing your transition time onto the rings.

6) Strict Chest-to-bar Pull-up: 5 sets of 4-6 reps

Rest 90-120 seconds between sets. Add load as deemed fit.

7) Single Arm D-Handle Cable Pull Down: 4 sets of 10/side

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: Monday, February 19th, 2018

*The Open is HERE…a reminder from last year. There will be no classes Friday night for the next 5 weeks, however please feel free to come in and train or hop in on the open workout next to our participants.

WOD:

1) Row: 3 x 2k @ 105-110% of PR Pace

Rest 4 minutes between sets. Example pacing, if your 2K PR pace is 1:40 (100 seconds), perform these at a 1:45-1:50 (105-110 seconds) pace. Pick pacing you can maintain for all 3 sets.

2) 1 Pause Front Squat + 2 Front Squats: Every 2:00 x 7 sets

Warm-up as needed. Build as heavy as deemed fit. Reference 1/22/18 for loading.

3) 1 Pause Back Squat + 2 Back Squats: Every 2:00 x 5 sets

Warm-up as needed. Build as heavy as deemed fit. Reference 1/22/18 for loading.

4) 7 minute Up Ladder:

3 Hang Power Cleans 185/135

10 Double-unders

Workout is 3+10, 6+20, 9+30, and so on until 7 minutes is up.

5) Camber Bar Split Squats: 4 sets of 8/side

Rest 2-3 minutes between sets. Heavy as possible.

6) Elevated Kettlebell Sumo Stance Romanian Deadlift: 3 sets of 15

Rest 90-120 seconds between sets. Stand on risers to maximize range of motion.

7) Banded Hamstring Curls: 100 Reps

Focus on activation over speed.

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