Champlain Valley CrossFit – Competition: Monday, August 20th, 2018


Session A:

1) Run:

A – 800m Easy

B – 3 sets of 25m Each

      High Knee Skips

      Fanny Wackers

      Short Choppy High Knees

      Karaoke Each Direction

C – 4 x 10:00 @ Moderate Pace – Rest 3 minutes

Keep track of distance each round. Moderate maintainable effort, work to get all 4 efforts as close together as possible.

Distance references if you are changing modalities HERE

Session B:

1) Back Squat:

10 @ 60%

8 @ 70%

6 @ 75%

4 @ 80%

Warm-up as needed. Rest 2-3 minutes between sets.

2) Dumbbell Farmers Bulgarian Split Squat: 5 sets of 6/side

Rest 2-3 minutes between sets. Heavy as possible. Perform all reps on 1 leg before switching to the other.

3) Hip Thrust: 4 sets of 15

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

4) Sled Drag: 8 x 50m

Rest 90-120 seconds between sets. Heavy, steady pace, 30-40 second effort. Use the same weight across all 8 sets. Focus on walking through your heels.

5) GHD Sit-ups: 3 sets of 30

Rest 90-120 seconds between sets.

6) 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

Programming Shift

I hope you are all having a wonderful summer, enjoying the sunshine and weather, and getting some great training in. I wanted to make a little post about where the “Competition” programming is going at Champlain Valley CrossFit.

Over the last 8 years I’ve been programming and running a gym our methodology has evolved and changed from year to year. Different ideas, different tests, different learning experiences. We’ve obviously had a number of successful athletes come out of our gym, but I’d be the first one to tell you it’s not the programming. I’ve always felt programming is just that, programming, and as long as you’re doing varied stuff, focusing on your weaknesses, training hard, and taking care of yourself on the back end you should be making progress. This is why great athletes are great, they do all of this stuff to the nth degree, and also might have a bit of genetic potential/gifts that have been handed down to them. However ultimately they work hard, focus on the things they’re bad at, take care of themselves outside of the gym, and maybe most importantly they believe that what they’re doing is going to make them better

Up to this point the CVCF Competitor Programming has for the most part been setup as a year round CrossFit Program. What I mean by this, is that it isn’t really seasonal. We do CrossFit year round, hitting most stimuluses with some regularity all the time. We’ve put some small emphases’ on specific movements patterns, modalities, etc. here and there, but for the most part the CVCF Competitor program has been a year round CrossFit program. I’ve programmed it this way because frankly, 99% of the people that follow have real lives, they don’t do all the programming every day of the year, and hence they kind of build in their own little off-seasons.

Looking to the future that is going to change. While we don’t have a lot of them, we do have some athletes that religiously follow our programming, and do everything, rarely taking a break. While I love to hear that people are that into what we program, honestly if you do that year round, for multiple years on end, it’s probably not the best option and a good way to beat your body up.

Starting this coming week, and going into the future we will begin programming in a more seasonal way. Our season will be built around the CF HQ schedule, however it won’t be geared directly to that season once the Open is done. It will have two main phases that will look something like this.

– Blocked Prep From End of Summer to the Open (i.e. specific focused blocks of programming)

– General Varied CrossFit From End of Open to End of Summer (i.e. what our programming looks like now)

As we change to this we’re looking for one main thing. To help turn you guys into better athletes, and if you’re someone who religiously follows our programming I think this is going to help. For many of you CrossFit is fun, and down right addictive. And while CrossFit in the traditional since is a great workout, for a relatively high level athlete, hammering it year round at high intensity, year after year will take it’s toll on the body, and even stop your progress, especially if you’re not taking pristine care of your body outside of the gym.

As the CrossFit competition space continues to grow, more competitions, more online qualifiers, etc. etc. this will obviously not fit perfectly with everyone of those in terms of where you want to be with your fitness. For instance we have some athletes competing at Granite Games in two weeks, probably won’t be an ideal time to be following our programming for these next 10 days, as they’re going to go the opposite direction of competing/intensity. With the Open being the largest CF competition in the world that the most people take part in, and that many use to get to the next step, Regionals, this is what we will be building around in terms of the schedule.

So going forward you can expect 3 Main Phases from now until the Open…

Phase 1 – Aerobic Capacity and “Bodybuilding” – 8 Weeks

Phase 2 – Skill Intensive – Olympic Lifting and Gymnastics – 12 Weeks

Phase 3 – Open Prep – Approximately 6 weeks give or take

This is what now until the start of the CrossFit Open will look like. Within these blocks there will be varying amounts of what we all think of as traditional CrossFit, i.e. Singlets, Couplets, Triplets, and Chippers for time. How varied? Anywhere from none at all to 5 days/week. So, for those of you who are Met-con addicts, you’ll have to deal with a period of time of none at all, and trust that it’s good to work on other things, and okay to give things a break once in a while.

Will this be the ideal program for everyone, probably not, however I feel having been involved in the sport for the last 8 years that it will provide first and foremost a good variety, and consistent changes which help keep one interested, will help people stay healthier in the long run, and my hope is to make you all better athletes at the sport of CrossFit. Do know, the idea behind this program though is that it is also designed for the well rounded CF athlete. If you’re a female who can C+J 200lbs+, can Snatch 150lbs+, but you still struggle to string together more than a couple of muscle-ups, and can’t Run a sub 8 minute mile, than you need to have some very specific priorities to shore up those large imbalances…this is of course if you truly want to be a CF athlete. CF is the sport of Fitness, which is a lot of stuff. If you just want to be barbell/gymnastics guru, awesome, but know this is not what this program is built for. This is meant to be a broad program, addressing all number of areas of CF as a sport, sometimes all at once, and other times in specific blocks of work.

So, going forward for the next 8 weeks this is what you can expect. We will be doing a more traditional “Bodybuilding” style weight training, focus on specific areas each day. On top of that you’ll have daily Aerobic work. Ideally these should be split into two different sessions. Because of the basic design of the template we’ll also be dividing the aerobic work into our 5 main mono-structural gym mediums, but otherwise each week you’ll use the Ski Erg, Rower, Bike Erg, Assault Bike, Run, and we will be programming Swimming workouts for your Active Recovery day.. Now within those mediums, if you have specific areas you’re bad at, say you’re a bigger athlete and you’re great on the machines, but struggle with running because of you size, than you should be switching some of the workouts to running workouts. Most the of the workouts will be reasonably simple so it should be easy to swap the actual modality you’re actually doing. For the first 4 weeks there will be NO “Met-cons” at all. In weeks 5-7 there will be some Mixed Modality High Intensity Interval work added in twice/week, but for these first 4 weeks there will be no high intensity conditioning.

For your strength work we are going to keep things simple. We’ll start with large compound movements and work our way down each day into smaller accessory movements. There will be NO Kipping Gymnastics movements for 8 weeks, the only work you will do will be Strict. There will also be almost no Olympic Lifting. One day a week we will be doing some light>moderate Power work to keep you in the groove a little, but otherwise we’re going to let this go for a bit and focus on basic raw strength. Your main Barbell work will all be based off of the Hatch Program. This is nothing special, it’s free, it’s out there, but we’ve used it over the years with a lot of success on a number of Barbell movements, not just squatting. With this your intensity will be dictated by the percentage work. Please use an actual max for all of the percentage work, not some fairy tale number you hope to hit. The rest of the work on each day will be dictated by feel. We will be rotating through tons of different accessory movements and movement variations, what this means is that you have to bring the intensity on these movements since you’ll likely only see them once, twice at the most through the 8 weeks. So make sure on each day you when it says for instance, 4 sets of 8, for a given movement those are four solid, hard, working sets, not just you building up to one peak set.

Also please note, ultimately this program is written first and foremost for the athletes at Champlain Valley CrossFit. What I mean by this, is that’s it’s written with our Vermont weather in mind, the equipment we have at our gym, etc. etc. You might find that your gym doesn’t have the same gear we do so you’re going to have to find subs, or come up with things on your own, especially when it comes to accessory work that will be programmed.

At this point I’m probably putting you all to sleep, I could keep writing, but for now this is what your next 8 weeks will look like.

Monday –  1 – Squat + Accessory – 2 – Aerobic Work

Tuesday – 1 – Horizontal Upper Body Push + Pull + Accessory – 2 – Aerobic Work

Wednesday – 1 – Hinge + Accessory – Aerobic Work

Thursday – Swimming

Friday  – 1 – Squat + Accessory – 2 – Aerobic Work

Saturday 1 – Vertical Upper Body Push + Pull + Accessory – 2 – Aerobic Work

*Weeks 1-4 will look like the above. Weeks 5-7 will add some Mixed Modality Interval work on Tuesday and Friday 

**1 and 2 above note session 1 and session 2. Ideally this work should be broken into two sessions. Likely emphasizing the area you need more work on as your first session. With that being said, regardless of what you need work on the most, we’ve found doing Aerobic Work in the AM to be a great way to get the body going for the day and doesn’t really affect strength work assuming you have solid rest between the sessions and are fueling properly.

So, that’s what you can expect for the next 8 weeks. This should be a time, if you’re beat up, to slow things down a little and get your body health. Hopefully an opportunity to pack on a little strength/muscle, or maybe get your strength back to where it was if it’s down. And lastly just an opportunity to change things up, train a little differently, and have some fun.

I look forward to all of your continued success. If any of you have questions please let me know.

– Jade

Champlain Valley CrossFit – Competition: Saturday, August 18th, 2018


1a) 0:00 – 10:00 – 3 rounds AQAP:

14 Strict Handstand Push-ups

7 Overhead Squats 185/135

Scale as needed. This is meant to be quick so scale appropriately.

1b) 10:00 – 30:00 – AQAP:

10 Muscle-ups


10, 9, 8…3, 2, 1 Alternating Dumbbell Snatch 100/70

20, 18, 16…6, 4, 2 Wall Ball 30/20


10 Muscle-ups

Scale as needed.

1c) 30:00 – 60:00 – AQAP:

300 Double-unders

1 mile Run

30 Clean and Jerks 155/105

10 Legless Rope Climbs

Scale as needed.

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

Champlain Valley CrossFit – Competition: Friday, August 17th, 2018


1) Every 1:00 x 6 sets: Muscle Clean + Push Press

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

2) Every 1:00 x 6 sets: Power Clean + Push Jerk

Continue to build loading from Part 1.

3) Every 1:30 x 6 sets: Clean + Jerk

Continue to build loading from Part 2.

4) Reverse Hyper: 3 sets of 20

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

5) Ski Erg:

8 x 500m/:20 Rest

Rest 1 minute

8 x 250m/:20 Rest

Rest 1 minute

8 x 100m/:20 Rest

Pick maintainable, moderate > moderately hard efforts for each respective distance.

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

Champlain Valley CrossFit – Competition: Thursday, August 16th, 2018

Active Recovery:

The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this.

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.

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…)

Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

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 – Push/Pull/Trunk – Wall Ball

– Sport/Competition – Clean + Jerk – Wall Ball

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