Competition

Champlain Valley CrossFit – Competition: Thursday, March 23rd, 2017

The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

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, March 22nd, 2017

The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) Snatch Grip Jerk + 10 second Support: 10 sets of 1

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

2) Bench Press: 5 sets of 5

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

3) Behind the Neck Snatch Grip Sotts Press: 4 sets of 5

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

4) 28 minute EMOTM:

Station 1 – 10-20 Calories Row

Station 2 – 5 D-Ball Over Shoulder 150/10

Station 3 – 2 Rope Climbs 15ft

Station 4 – 10 Bar Facing Burpees

Scale output as needed to get a consistent 7 rounds.

5) L-Sit: Accumulate 3 minutes

Keep track of time and attempts to complete.


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

Champlain Valley CrossFit – Competition: Tuesday, March 21st, 2017

The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

Pre Class:

1) 21 minute EMOTM:

Station 1 – 1 Round Strict Cindy

Station 2 – 10-20 Calories Ski Erg

Station 3 – 5 Box Jumps 40/30

Scale as needed. Pick output you can maintain for all 7 rounds.


WOD:

2) Halting Snatch + Hang Snatch + Overhead Squat: 7 sets

Warm-up as needed. Rest 2-3 minutes between sets. All reps full Squat. Halt, pull below knee and hold for 3 seconds then finish the lift. Build as heavy as deemed fit. Start around 60-70% of your 1RM.

3) 2 Halting Cleans + 1 Jerk: 5 sets

Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between Cleans. All are full Squat. Build as heavy as deemed fit. Start around 60-70% of your 1RM.

4a) AQAP:

100 Double-unders

21 Thrusters 95/65

9 Muscle-ups

Rest 3 minutes

4b) 2 rounds AQAP:

50 Double-unders

15 Thrusters 95/65

6 Muscle-ups

Rest 3 minutes

4c) 3 rounds AQAP:

30 Double-unders

9 Thrusters 95/65

3 Muscle-ups


Extra Work:

5) Strict Toes-to-bar: 4 sets of 10

Rest 90-120 seconds betweens sets. Use a stall bar if you have one.


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

Champlain Valley CrossFit – Competition: Monday, March 20th, 2017

The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

Pre Class:

1) Assault Bike: 4 x 5000m

Rest 3 minutes between efforts.


WOD:

2) Back 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 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change.

3) 10 rounds for Max Reps:

30 seconds Burpees

30 seconds Rest


Extra Work:

4) Kettlebell Front Rack Bulgarian Split Squats: 4 sets of 8/side

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

5) Safety Bar Good Morning: 3 sets of 10

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

6) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets. Add load/assistance as needed.

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: Saturday, March 18th, 2017

The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) Hang Power Clean – 15 minute EMOTM:

Minutes 1-3 – 10 @ 135/95

Minutes 4-6 – 8 @ 165/115

Minutes 7-9 – 6 @ 185/135

Minutes 10-12 – 4 @ 225/155

Minutes 13-15 – 2 @ 245/165

Goal stimulus is that you should be able to do everything unbroken. Scale accordingly up or down as deemed fit. Focus should be on barbell cycling.

2) 7 minute AMRAP:

15 Dumbbell Thrusters 50/35

50 Double-unders

Rest as needed.

3) AQAP:

5-4-3-2-1 Rope Climbs 15ft

25-20-15-10-5 Calories Ski Erg

Rest as needed.

4) Toes-to-bar: 75 for time

Keep track of time and sets to complete.

5) Strict Ring Dips: 4 sets of 8

Rest 2-3 minutes between sets. Load as heavy as possible.

6) D-Ball Bear Hug Hold: Accumulate 3 minutes @ 150/100

Keep track of time and attempts to complete.


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