Competition

Champlain Valley CrossFit – Competition: Saturday, December 8th, 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:

1) Snatch + Overhead Squat: Max For Day

Warm-up as needed. Rest as needed between lifts.

2) Clean + Front Squat + Jerk: Max For Day

Warm-up as needed. Rest as needed between lifts.

3) Back Squat: 3RM for Day, 10 @ 61% of 1RM

Warm-up as needed. Rest as needed between lifts.

4) Good Morning: 3 sets of 4 @ 30% of  1RM Deadlift

Rest 90-120 seconds between sets.

5) 21-15-9 – AQAP:

Left Arm Kettlebell Snatch 53/35

Right Arm Kettlebell Snatch 53/35

Chest-to-bar Pull-ups

Scale as needed.

6) 4 rounds AQAP:

20 Alternating Double Kettlebell Front Rack Lunges 53/35

20 Bench Press 135/95

20 Calories Ski Erg


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

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

Champlain Valley CrossFit – Competition: Friday, December 7th, 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 Snatch Push Jerk: 3 sets @ Light > Moderate

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

2) Power Snatch: 2RM for Day

Rest 2-3 minutes between sets. Drop and reset between sets.

3) 3 Snatch Push Press + 1 Pause Overhead Squat: Max for Day

Rest 2-3 minutes between sets.

4) Push Jerk: 2RM

Rest 2-3 minutes between sets.

5) Jumping Back Squat: 5 sets of 3 @ 20%

Rest 60 seconds between sets.


Session B:

1) Paralette Handstand Push-up: 30 for time

You choose the deficit and whether you want to working Kipping or Strict.

2) Weighted Strict Ring Dip: 5 sets of 5

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

3) AQAP:

40, 36 32, 28, 24, 20, 16, 12, 8, 4 Calories Rowed

2, 4 ,6, 8, 10, 12, 14, 16, 18, 20 Burpees Over the Rower

Burpees Over the Rower are done in a lateral hop fashion.


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

https://www.youtube.com/watch?v=k3Mvyt4pBQQ&t=3s

Champlain Valley CrossFit – Competition: Thursday, December 6th, 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.

**Thursday, December 6th, CrossFit Burn will be cancelled at 4:15, and there will be no “Open Gym” time at this time. The gym will be locked and closed around 1:30 PM, and will open back-up around 5:00 PM for the 5:30 PM class. If anyone has any questions, please feel free to ask.

***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 – Push/Pull/Trunk – Thruster + Rope Sit-to-Stand

– Sport/Competition – Thruster + Rope Climb


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

 

Champlain Valley CrossFit – Competition: Wednesday, December 5th, 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.

**Thursday, December 6th, CrossFit Burn will be cancelled at 4:15, and there will be no “Open Gym” time at this time. The gym will be locked and closed around 1:30 PM, and will open back-up around 5:00 PM for the 5:30 PM class. If anyone has any questions, please feel free to ask.

***Winter 2018 Holiday Schedule HERE

WOD:

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

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

2) 2-Position Clean (Floor, Knee): Max for Day

Rest 2-3 minutes between sets.

3) Clean Pull: 3 @ 115%, 3 @ 120%, 3 @ 125%

Rest 2-3 minutes between sets. Use straps if you need them/have them. Reset on the floor between reps.

4) Front Squat: 3 sets of 3 @ 80%

Rest 2-3 minutes between sets.

5) Romanian Deadlift: 3 sets of 4 @ 60% of 1RM Deadlift

Rest 90-120 seconds between sets.

6) Single Leg Hip Thrusts: 5 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching. No load, focus on position and activation.

7) Assault Bike – 8 sets of:

50 Calories

1 minute Walk

Nasal breathing only during 50 cals, breathe however you like during the 1 minute walk. Goal is fastest maintainable pace.


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

https://www.youtube.com/watch?v=grxVHi5LpRo

Champlain Valley CrossFit – Competition: Tuesday, December 4th, 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.

**Thursday, December 6th, CrossFit Burn will be cancelled at 4:15, and there will be no “Open Gym” time at this time. The gym will be locked and closed around 1:30 PM, and will open back-up around 5:00 PM for the 5:30 PM class. If anyone has any questions, please feel free to ask.

***Winter 2018 Holiday Schedule HERE

WOD:

1) 3 Tall Jerk + 3 Push Jerk: 3 sets @ Light > Moderate

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

2) Pause Jerk + Jerk: Max for Day

Rest 2-3 minutes between sets. Hold the bottom of the Dip for 2-3 seconds before finishing the lift.

3) Push Press: 3RM for Day

Rest 2-3 minutes between sets.

4) Power Clean: 2RM for Day

Rest 90-120 seconds between sets. Drop and reset between reps.

5) Seated Dumbbell Strict Press: 5 sets of 8

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

6) Run: 10 x 500m

Rest 2 minutes between intervals. Fastest maintainable pace is the goal.


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

https://www.youtube.com/watch?v=v9Aw0P7GjHE