Competition

Champlain Valley CrossFit – Competition: Saturday, December 16th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) Every 1:30 x 10 sets: 10 Bar Facing Burpees + 1 Clean

Start around 70-80% of your 1RM, or a weight that will put you at around your Max after 9 increases in weight. Add 10/5 each set.

2) 3 rounds AQAP:

21 Calories Ski Erg

14 Alternating Dumbbell Snatch 100/70

7 Muscle-ups

Scale as needed.

3) 5 rounds AQAP:

5 Deadlifts 365/245

5 Paralette Handstand Push-ups

Scale as needed.

4) 10 rounds AQAP:

10 Wall Balls 30/20

1 Legless Rope Climb 15ft

Scale as needed.

5) Ring Dip Support: 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: Friday, December 15th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) Row:

100 Calories, Rest 2:30

80 Calories, Rest 2:00

60 Calories, Rest 1:30

40 Calories, Rest 1:00

20 Calories, Rest :30

40 Calories, Rest 1:00

60 Calories, Rest 1:30

80 Calories, Rest 2:00

100 Calories

Keep track of time and paces to complete each piece.

2) Halting Clean + Clean + Jerk: 3×2 Every 2:00, 6×1 Every 1:30

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Hold at the Knee for 3 seconds for the Halt. Drop and reset after the Halting Clean. Take an additional minute rest after your last complex.

3) Push Press: 5 Reps Every 2:00 x 3 sets

Build as heavy as deemed fit. Perform from the floor.

4) Back Squat – Every 2:30:

5 @ 60-70%

2×5 @ 70-80%

Pick weights based upon feel.

5) Front Squat – Every 2:30:

4×5 @ 60-70%

Pick weights based upon feel.

6) 5 rounds AQAP:

40 Double-unders

20 Toes-to-bar

10 Power Snatch 95/65

Scale as needed.

7) Overhead Lunges: 4 sets of 8/side

Rest 2-3 minutes between sets. Heavy as possible. Alternate legs each rep.

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

Champlain Valley CrossFit – Competition: Thursday, December 14th, 2017

*Fall/Winter 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 – Deadlifts + Single Leg Work – Jump Rope + Knees-up + Ball Slams

– Sport/Competition – Clean + Jerk – Double-unders + Toes-to-bar + Power Snatch


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

 

Champlain Valley CrossFit – Competition: Wednesday, December 13th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) Halting Jerk: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Hold the bottom of the dip for 2-3 seconds.

2) Jerk Recovery: 3 sets of 3

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

3) Bench Press – Every 2:30:

10 @ 60-65%

8 @ 65-75%

6 @ 70-80%

4 @ 75-85%

Pick weights based on feel.

4) Strict Press – Every 2:30:

5 @ 60-65%

3 sets of 5 @ 65-75%

Pick weights based on feel.

5) 60 minute AMRAP:

500m Row

12-9-6 Ring Dip

12-9-6 Overhead Squat 115/75

500m Row

12-9-6 Burpee Box Jump Overs 24/20

12-9-6 Dumbbell Power Cleans 50/35

Scale as needed, all movements should be perform unbroken. Goal to keep HR in Zone 2/3.

6) Turkish Get-up: 3 sets of 3/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

7) L-Sit: Accumulate 2-3 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, November 12th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) 21 minute EMOTM:

1 – 40 seconds Bike/Row/Ski/Run

2 – 5-10 Kipping Handstand Push-ups

3 – 5 D-Ball Over Shoulder 150/100

Use this as a warm-up to get blood flowing and work on quality of movement. Goal for the HSPU’s it to work on the skill and the turnover time.

2) Halting Snatch + Snatch + Overhead Squat: 3×2 Every 2:00, 6×1 Every 1:30

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Halt just below the knee for 2-3 seconds. Drop and reset between the Halting Snatch and Snatch. Take an additional minute rest after the last complex.

3) Snatch Deadlift: 5 Reps Every 2:00 x 3 sets

Start around 100% of your 1RM. Build as heavy as deemed fit. Reset on the floor between each rep.

4) Every 3:00 x 12 sets:

4 Squat Clean Thrusters 135/95

8 Chest-to-bar Pull-ups

12/8 Calories Assault Bike

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

5) Rope Climb from Seated: 7 sets of 1

Use legs as deemed fit. Start from a seated position. Rest 60 seconds between reps.

6) Supinated Chin-Over Bar Hold: “X” Time Every 1:00 x 10 sets

Pick a time you can maintain for all 10 sets.

7) False Grip Ring Rows: 4 sets of 8

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


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