Champlain Valley CrossFit – Competition: Friday, December 14th, 2018

*Winter 2018 Holiday Schedule HERE

WOD:

Session A:

1) 3 Muscle Snatch + 3 Snatch Grip Push Jerk: 3 sets @ Light > Moderate

Rest 90-120 seconds between sets. Use this as warm-up.

2) Power Snatch – 9 minute EMOTM:

Minutes 1-3 – 1 @ 70%

Minutes 4-6 – 1 @ 72%

Minutes 7-9 – 1 @ 74%

Warm-up as needed.

3) Push Jerk – 9 minute EMOTM:

Minutes 1-3 – 1 @ 70%

Minutes 4-6 – 1 @ 72%

Minutes 7-9 – 1 @ 74%

Warm-up as needed.

4) Good Morning: 3 sets of 5 @ 20% of 1RM Deadlift

Rest 90-120 seconds between sets.

5) Front Rack Alternating Lunges: 4 sets fo 4/side

Rest 2-3 minutes between sets. Build as heavy as deemed fit. Focus on good control all the way to the bottom of the movement…no using a pad and slamming your knee into the floor.


Session B:

1) 5 rounds AQAP:

7 Muscle-ups

50ft Handstand Walk

Scale as needed.

2) 5 sets of:

6/side Single Arm Dumbbell Upright Row +

6/side Single Arm Standing Dumbbell Strict Press

Perform both movements on 1 side then switch to the other. Rest 90-120 seconds between sets. Use different Dumbbell weights as needed. Build as heavy as deemed fit.

3) Assault Bike – 8 sets of:

30 seconds Wattage @ Bodyweight

30 seconds Wattage @ Bodyweight + 50/35

30 seconds Wattage @ Bodyweight + 100/70

30 seconds Wattage @ Bodyweight + 150/105

30 seconds Wattage @ Bodyweight + 200/140

30 seconds Wattage @ Bodyweight + 250/175

30 seconds Wattage @ Bodyweight + 300/210

90 seconds Wattage @ Bodyweight

Scale up or down as needed.


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

https://www.youtube.com/watch?v=BvWB7B8tXK8

Champlain Valley CrossFit – Competition: Thursday, December 13th, 2018

*Winter 2018 Holiday Schedule 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 – Bench Press + Utility + Trunk – Thruster + Knees-up

– Sport/Competition – Snatch/Clean and Jerk – Thruster + Toes-to-bar


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

Champlain Valley CrossFit – Competition: Wednesday, December 12th, 2018

*A quick heads up for everyone. Dani and I will be leaving town next Monday, the 3rd for our wedding. In addition to us, two of our coaches will also be out of town. We’ve been able to keep almost all of our classes scheduled. With that being said, for those who have started coming in at off hours to train, please be mindful this will not be an option. The gym will be locked and closed most of the large gaps in class times, so PLEASE come train when classes are going on.

**Winter 2018 Holiday Schedule HERE

WOD:

Session A:

1) 3 Muscle Clean + 3 Tall Clean: 3 sets @ Light > Moderate

Rest 90-120 seconds between sets. Use this as warm-up.

2) Clean – 15 minute EMOTM:

Minutes 1-5 – 1 @ 70%

Minutes 6-10 – 1 @ 72%

Minutes 11-15 – 1 @ 74%

Warm-up as needed. All reps are full Squat.

3) Clean Pull: 5 sets of 2 @ 110%

Rest 90-120 seconds between sets. Reset on the floor between reps. Use straps if you need them/have them.

4) Back Squat: 4 sets of 2 @ 80%

Rest 2-3 minutes between sets.

5) Single Leg Good Morning: 5 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Keep it light and focus on position and control.

6) Barbell Front Rack Hold: 5 x :30 ON/:30 OFF @ 100%+ of Front Squat

Scale load as needed. Ideally perform this off Jerk Blocks or Pins for Safety reasons.


Session B:

1) Strict Ring Dips: 3 sets of 21 Unbroken

Rest 2-3 minutes between sets. Use assistance as needed to hit rep count.

2) Weighted Paralette Negatives: 5 sets of 5

Rest 2-3 minutes between sets. Full depth, wear a weight vest, lower as slow as possible. If you can perform 5 Unbroken Head to ground with weight vest, strict, than perform those instead.

3) Seated Cable EZ Bar Overhead Tricep Curl: 3 sets of 30

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

4) Every 6:00 x 5 sets:

21 Kettlebell Swings 70/53

15/10 Calories Assault Bike

9 Hang Squat Clean Thrusters 135/95

Scale as needed. All movements should be unbroken. Keep track of time to complete each round.


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

https://www.youtube.com/watch?v=Zi_v8g9_ZCU&t=3s

Champlain Valley CrossFit – Competition: Tuesday, December 11th, 2018

*A quick heads up for everyone. Dani and I will be leaving town next Monday, the 3rd for our wedding. In addition to us, two of our coaches will also be out of town. We’ve been able to keep almost all of our classes scheduled. With that being said, for those who have started coming in at off hours to train, please be mindful this will not be an option. The gym will be locked and closed most of the large gaps in class times, so PLEASE come train when classes are going on.

**Winter 2018 Holiday Schedule HERE

WOD:

Session A:

1) 3 Muscle Clean + 3 Tall Clean: 3 sets @ Light > Moderate

Rest 90-120 seconds between sets. Use this as warm-up.

2) Jerk – 15 minute EMOTM:

Minutes 1-5 – 1 @ 70%

Minutes 6-10 – 1 @ 72%

Minutes 11-15 – 1 @ 74%

Warm-up as needed. All reps are Split Jerk.

3) Power Clean – 9 minute EMOTM:

Minutes 1-3 – 1 @ 70%

Minutes 4-6 – 1 @ 72%

Minutes 7-9 – 1 @ 74%

Warm-up as needed.

4) Good Morning: 3 sets of 4 @ 25% of 1RM Deadlift

Rest 90-120 seconds between sets.

5) D-Ball Bench Press: 3 sets of 30 reps

Rest 2-3 minutes between sets.

6) Barbell Overhead Hold: 8 x :20 ON/:10 OFF @ 135/95

Scale as needed.


Session B:

1) Row: 3 x 5000m

Rest 5 minutes between sets. Maintainable consistent paces across all 3 sets.


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

https://www.youtube.com/watch?v=fPBj06f_Trs

Champlain Valley CrossFit – Competition: Monday, December 10th, 2018

*A quick heads up for everyone. Dani and I will be leaving town next Monday, the 3rd for our wedding. In addition to us, two of our coaches will also be out of town. We’ve been able to keep almost all of our classes scheduled. With that being said, for those who have started coming in at off hours to train, please be mindful this will not be an option. The gym will be locked and closed most of the large gaps in class times, so PLEASE come train when classes are going on.

**Winter 2018 Holiday Schedule HERE

WOD:

Session A:

1) 3 Muscle Snatch + 3 Tall Snatch: 3 sets @ Light > Moderate

Rest 90-120 seconds between sets. Use this as warm-up.

2) Snatch – 15 minute EMOTM:

Minutes 1-5 – 1 @ 70%

Minutes 6-10 – 1 @ 72%

Minutes 11-15 – 1 @ 74%

Warm-up as needed. All reps full Squat.

3) Snatch Pull: 4 sets of 2 @ 110%, 2 @ 90%

Rest 90-120 seconds between sets. Reset on the floor between reps. Use straps if you need them/have them.

4) Front Squat: 2 @ 80%, 2 @ 85%, 2 sets of 2 @ 90%

Rest 2-3 minutes between sets.

5) Belt Squat Machine Marching: 8 x :20 ON/:10 OFF

Perform @ your Bodyweight.

6) Reverse Hyper: 3 sets of 20

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


 

 

Session B:

1) Legless Rope Climb: 3 sets of 5

Rest 2-3 minutes between sets. Perform these sets for time.

2) Supinated Strict Chest-to-bar Pull-ups: 5 sets of 8 Reps

Rest 2-3 minutes between sets. Add load/assistance as needed to perform in unbroken sets.

3) 2 sets of: Max Single Arm Dumbbell Rows @ 70/50 + 50/35 + 35/25

Rest 3 minutes between sets. Perform all 3 reps on 1 arm then switch to other. Keep it strict.

4) 5 minute AMRAP:

21 Dumbbell Squat Cleans 50/35

100 Double-unders

15 Dumbbell Squat Cleans 50/35

Max Burpees

 


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

https://www.youtube.com/watch?v=Un1PDhrU3h0