Champlain Valley CrossFit – Competition: Saturday, April 22nd, 2017

*Stop in Saturday morning the 28th to try out some KNOW Foods Samples

**Thursday’s Programming Is A Changing HERE

***Parking Issues HERE

WOD:

1) AQAP:

21 Overhead Squats 95/65

18 Overhead Squats 135/95

15 Overhead Squats 185/135

12 Overhead Squats 225/155

9 Overhead Squats 245/165

6 Overhead Squats 275/185

3 Overhead Squats 305/205

Scale as needed. Change your own weights.

2) 5 rounds AQAP:

4 Clean and Jerk 225/155

6 Bar Muscle-ups

40ft Handstand Walk

Rest as needed.

3) 3 rounds AQAP:

500m Row

35 Wall Balls 20/14

15 Burpee Box Jump Overs 24/20

Rest as needed.

4) 4 sets of:

5 Rope Climbs 15ft

15/10 Calories Assault Bike

Rest 3 minutes

5) Strict Handstand Push-ups: 50 for time

Keep track of time and attempts to complete.

6) Sled Drag: 400m

Light. Focus on walking through your heels.


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

Champlain Valley CrossFit – Competition: Friday, April 21st, 2017

*Stop in Saturday morning the 28th to try out some KNOW Foods Samples

**Thursday’s Programming Is A Changing HERE

***Parking Issues HERE

Pre Class:

1) Assault Bike: 20 sets of

30 seconds @ Work Wattage (100%)

30 seconds @ Active Recovery Wattage (50%)

Goal for this is consistent pacing, every interval should look the same. In addition, make sure you’re maintaining the Active Recovery wattage, if you’re going so hard that you can’t maintain the recovery wattage is defeats the purpose of the drill.

2) Hang Snatch + Low Hang Snatch + Snatch: 7 sets

Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat. No dropping the bar between reps.

3) Hang Clean + Jerk + Low Hang Clean + Jerk + Clean + Jerk: 5 sets

Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat. No dropping the bar between reps.


WOD:

4) Front Squat: Every 2:00 x 9 sets

Sets 1-3 – 5 Reps

Sets 4-6 – 3 Reps

Sets 7-9 – 1 Rep

Warm-up as needed. Add 2.5-5lbs to last week.

5) AQAP:

12-9-6 Muscle-ups

21-15-9 Thrusters 135/95


Extra Work:

6) Kettlebell Front Rack Walking Lunges: 6 sets of 50ft

Rest 90-120 seconds between sets. Heavy as possible (this is two kettlebells).

7) 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 20th, 2017

*Thursday’s Programming Is A Changing HERE

**Parking Issues 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.


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

Champlain Valley CrossFit – Competition: Wednesday, April 19th, 2017

*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE

WOD:

1) Push Press + Push Jerk + Split Jerk: 7 sets

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

2) Close Grip Overhead Squat: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Perform this from the floor and Jerking from the Front Rack, no going to the back.

3) Clean Grip Deadlift: 3 sets of 3 @ 110%>

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit (focus on positioning, if you can’t maintain proper posture on the pull don’t go up in loading). Use straps if you need them/have them.

4) 5 sets for Max Reps:

30 seconds Touch-and-Go Squat Cleans 225/155

90 seconds Rest

Scale to a weight that you can hold onto for all 30 seconds.

5) 4 rounds AQAP:

20 Overhead Squats 95/65

20 Chest-to-bar Pul-ups

20 Alternating Pistols

20 Alternating Dumbbell Snatch 70/50

Rest 5 minutes

Keep track of time to complete each round.

6) D-Ball Bear Hug Carry: 400m @ 150/100

Keep track of time and attempts to complete.

7) Dumbbell Bench Press: 4 sets of 8-10 Reps

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

8) GHD Sit-ups: 75 for time

Keep track of time and sets to complete.


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

Champlain Valley CrossFit – Competition: Tuesday, April 18th, 2017

*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE

Pre Class:

1) 18 minute EMOTM:

Station 1 – 150-200m True Form Run

Station 2 – 150-200m True Form Run

Station 3 – 1 Round Strict Cindy

Station 4 – 1 Round Strict Cindy

Station 5 – 12-15 Wall Balls 30/20

Station 6 – 12-15 Wall Balls 30/20

This is a 3 round circuit. Scale volume as needed to get maintainable output.


WOD:

2) Power Snatch: 7 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between reps.

3) Power Clean + Push Jerk: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between reps.

4) 5 rounds AQAP:

18 Box Jump Overs 24/20

12 Toes-to-bar

6 Power Snatch 135/95


Extra Work:

5) 5 rounds AQAP:

3 Strict Muscle-ups

100m Kettlebell Farmers Carry 70/53

Scale as needed.

6) Strict Deficit Handstand Push-up: 10 minute EMOTM

Pick a deficit and rep scheme you can maintain for all 10 sets.

7) Legless Rope Climb: 3 sets of 5

Rest 3 minutes between sets. Goal is to do these as fast as possible.


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