Competition

Champlain Valley CrossFit – Competition: Thursday, August 17th, 2017

*Starting this Thursday, schedule will change to Open Gym from 4:00-5:30 in the back room and CrossFit Burn  @ 4:15-5:15.

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 + Accessory Work – Squat Clean Thruster + Rope Climb

– Sport/Competition – Clean + Jerk – Squat Clean Thruster + Rope Climb


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

Champlain Valley CrossFit – Competition: Wednesday, August 16th, 2017

*Starting this Thursday, schedule will change to Open Gym from 4:00-5:30 in the back room and CrossFit Burn  @ 4:15-5:15.

WOD:

1) Push Press Clusters: 5 sets of 2-2-2

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Rest 10-15 seconds between Doubles, and 2-3 minutes between sets.

2) Banded Deadlifts: 2 Reps Every 1:00 x 10 sets

Warm-up as needed. Use approximately 50% bar weight and 20-30% band tension. Focus on maximal speed.

3) 15 minute EMOTM:

Minutes 1-3 – 5 Power Clean + 5 Hang Power Clean @ 135/95

Minutes 4-6 – 4 Power Clean + 4 Hang Power Clean @ 165/115

Minutes 7-9 – 3 Power Clean + 3 Hang Power Clean @ 185/135

Minutes 10-12 – 2 Power Clean + 2 Hang Power Clean @ 225/155

Minutes 13-15 – 1 Power Clean + 1 Hang Power Clean @ 265/175

Scale as needed. Goal stimulus is for each minute to be done as an unbroken complex.

4) 0:00-30:00 – Every 5:00 x 6 sets:

400m Run

10 Burpee Pull-ups

+

5 Thruster

Thruster is performed from the floor. Start around 60-70% of your 1RM and build as heavy as deemed fit. Rest as needed between the Burpee Pull-ups and the Thrusters within your 5:00 minute window.

5) Dead-Stop Single Arm Dumbbell Row: 4 sets of 8/side

Setup appropriately so you pull from the floor each rep. Perform a 3 second eccentric lower on each rep. Perform all reps on 1 side before switching to the other. Build as heavy as possible. Rest 2-3 minutes between sets.

6) Weighted GHD Sit-ups: 4 sets of 15

Rest 90-120 seconds between sets. Load as heavy as possible without having to pause during the set.


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

Champlain Valley CrossFit – Competition: Tuesday, August 15th, 2017

*Starting this Thursday, schedule will change to Open Gym from 4:00-5:30 in the back room and CrossFit Burn  @ 4:15-5:15.

WOD:

1) Muscle Snatch: 2 Reps Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Drop and reset between reps.

2) Power Snatch: 1 Rep Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Snatch: 1 Rep Every 1:00 x 7 sets

Continue to build loading from Part 2.

4) 3 rounds AQAP:

20 Kettlebell Swings 70/53

20 Box Jumps 24/20

20 Toes-to-bar

20 Wall Balls 20/14


Extra Work:

5) AQAP:

21 Kipping Handstand Push-ups

200ft Dumbbell Farmers Carry 100/70

15 Strict Handstand Push-ups

150ft Dumbbell Farmers Carry 100/70

9 Paralette Handstand Push-ups

100ft Dumbbell Farmers Carry 100/70

Scale as needed.

6) Strict Bar Dips: 7 sets of 5

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


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

Champlain Valley CrossFit – Competition: Monday, August 14th, 2017

*Starting this Thursday, schedule will change to Open Gym from 4:00-5:30 in the back room and CrossFit Burn  @ 4:15-5:15.

Pre Class:

1) 5 sets of:

250m Ski Erg

500m Row Erg

1000m Bike Erg

Rest 3 minutes between intervals. Goal should be consistent, hard efforts for all 5 rounds.


WOD:

2) Back Squat: 1 Rep Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build to a heavy set for the day.

3) Front Rack Front Foot Elevated Reverse Lunges: 5/side Every 2:00 x 5 sets

Foot elevation should be 2-4″. Start with no weight if needed. Perform all 5 reps on 1 side before switching to the other.

4) AQAP:

400m Run

40 Deadlifts 135/95

400m Run

30 Hang Power Cleans 135/95

400m Run

20 Front Squats 135/95


Extra Work:

5) D-Ball Bear Hug Hold Good Morning: 4 set of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

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

Champlain Valley CrossFit – Competition: Saturday, August 12th, 2017

*Open Gym will be 8-10 AM this Sunday, the 13th.

**Mike Molloy Nutrition Seminar Here

***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

WOD:

1) Max Reps:

3 minutes Calories Bike Erg

3 minutes Snatch 135/95

3 minutes Rest

3 minutes Calories Ski Erg

3 minutes Overhead Squat 135/95

3 minutes Rest

3 minutes Calories Row Erg

3 minutes Clean and Jerk 135/95

Snatch and Clean + Jerk are anyway, anyhow.

2) 4 rounds AQAP:

400m Run

4 Legless Rope Climbs 15ft

Scale as needed.

3) 3 rounds AQAP:

100m Sled Drag 205/140

10 Paralette Handstand Push-ups

Scale as needed.

4) Strict Toes-to-bar: 4 sets of 10

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

5) Kettlebell Z-Press: 4 sets of 8

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


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