Competition

Champlain Valley CrossFit – Competition: Saturday, June 23rd, 2018

*Games Fundraiser HERE

**Help Us Grow Our Brand HERE

WOD:

1a) 0:00 – 10:00 – AQAP:

500m Row

30 Alternating Dumbbell Squat Snatch 70/50

Scale as needed. Efforts should be reasonably quick, around equal work to rest ratio or more rest than work.

1b) 10:00 – 20:00 – AQAP:

49 Wall Balls 20/14

7 Rope Climbs 15ft

Scale as needed. Efforts should be reasonably quick, around equal work to rest ratio or more rest than work.

1c) 20:00 – 30:00 – AQAP:

15 Muscle-ups

30 Burpee Box Jump Overs 24/20

Scale as needed. Efforts should be reasonably quick, around equal work to rest ratio or more rest than work.

1d) 30:00 – 40:00 – AQAP:

30 Alternating Dumbbell Squat Snatch 70/50

500m Row

Scale as needed. Efforts should be reasonably quick, around equal work to rest ratio or more rest than work.

1e) 40:00 – 50:00 – AQAP:

7 Rope Climbs 15ft

49 Wall Balls 20/14

Scale as needed. Efforts should be reasonably quick, around equal work to rest ratio or more rest than work.

1f) 50:00 – 60:00 – AQAP:

30 Burpee Box Jump Overs 24/20

15 Muscle-ups

Scale as needed. Efforts should be reasonably quick, around equal work to rest ratio or more rest than work.


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

https://www.youtube.com/watch?v=yVti20BCL3A

Champlain Valley CrossFit – Competition: Friday, June 22nd, 2018

*Games Fundraiser HERE

**Help Us Grow Our Brand HERE

WOD:

1) Muscle Clean + Push Press: Every 1:00 x 7 sets

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

2) Power Clean + Push Jerk: Every 1:00 x 7 sets

Continue to build loading from the Muscle Clean + Push Press.

3) Clean + Jerk: Every 1:00 x 7 sets

Continue to build loading from the Power Clean + Push Jerk.

4) “Fran” – 21-15-9 – AQAP:

Thrusters 95/65

Pull-ups

Have fun!

5) Reverse Hyper: 3 sets of 20

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

6) C2 Bike: 20k Time Trial

Get after it, have fun, embrace the pain.


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

https://www.youtube.com/watch?v=Rtsr6FSV-dw

Champlain Valley CrossFit – Competition: Thursday, June 21st, 2018

*Games Fundraiser HERE

**Help Us Grow Our Brand 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 + Ring Row

– Sport/Competition – Clean + Jerk – Thruster + Pull-up


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

Champlain Valley CrossFit – Competition: Wednesday, June 20th, 2018

*Games Fundraiser HERE

**Help Us Grow Our Brand HERE

WOD:

1) Incline Bench Press: 5 sets of 8

Warm-up as needed. Rest 2-3 minutes between sets. You choose the incline angle.

2) AQAP:

400m Kettlebell Farmers Carry 70/53

200m Sled Drag 245/175

100m Sandbag Carry 200/150

Scale as needed.

3) 28 minute EMOTM:

1 – 5-10 Strict Ring Dips

2 – 100ft Bear Crawl

3 – 10-20 Freestanding Handstand Hold

4 – 10-20 Calories Ski Erg

Pick efforts/reps that you can maintain for all 7 cycles. For the Bear Crawl go slow, focus on getting maximal loading into your shoulders.

4) Strict Toes-to-bar: 4 sets of 10-15 reps

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


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

https://www.youtube.com/watch?v=XnffWzNHUE0

Champlain Valley CrossFit – Competition: Tuesday, June 19th, 2018

*Games Fundraiser HERE

**Help Us Grow Our Brand HERE

WOD:

1) Muscle Snatch: 3×2, 4×1 Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the doubles.

2) Power Snatch: Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Snatch: Every 1:00 x 7 sets

Continue to build loading from Part 1.

4) 4 sets of:

100 Double-unders

75 Air Squats

50 Kettlebell Swings 53/35

25 Burpees

Rest 5 minutes between sets. Keep track of time of each round.

5) Bar Muscle-up w/Medball: 10 minute EMOTM

Hold ball between knees or feet. Pick reps/output you can maintain for all 10 sets.

6) 5 sets of:

5 Strict Ring Pull-ups

+

15 Seated Wide Grip Cable Row

Rest 3 minutes between sets. Add load for the Ring Pull-up as deemed fit.


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

https://www.youtube.com/watch?v=Zsc3RGfyXtw