Competition

Champlain Valley CrossFit – Competition: Friday, February 24th, 2017

The Open Is Coming HERE…Note for the Next 5 Friday’s evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) “Open 17.1″- AQAP:

10-20-30-40-50 Single Arm Alternating Dumbbell Snatch 50/35

15 Burpee Box Jump Overs 24/20

Rest as needed.

2) Snatch Pull + Snatch + Hang Snatch: 7 sets

Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM. No dropping the bar between reps, go T+G between the Pull and Snatch. Use straps if you need them/have them.

3) Clean + 3 Jerks: 5 sets

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

4) Pause Front Squat: 1 Rep Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Reference 2/3/17 for loading.

5) Front Squat: 5 Reps every 2:00 x 4 sets

This should be done as a continuation of your Pause Squats starting at 10:30 on the clock. Build as heavy as deemed fit. Reference 2/3/17 for loading.

6) Glute Ham Raise: 5 sets of 5

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

7) 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, February 23rd, 2017

The Open Is Coming HERE…Note for the Next 5 Friday’s evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

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.


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

Champlain Valley CrossFit – Competition: Wednesday, February 22nd, 2017

The Open Is Coming HERE…Note for the Next 5 Friday’s evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) Jerk: 4 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM and climb accordingly.

2) Snatch Push Press + Support: 4 x 3 + :20

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

3) 28 minute EMOTM:

Movement 1 – 10 Bar Facing Burpees

Movement 2 – 5 Chest-to-bar Pull-ups + 6 Pistol Squats + 7 Box Jump Overs 24/20

Movement 3 – 10-20 Calorie Row

Movement 4 – 1 Snatch @ 70-80%

For movements 1-3 pick/scale output so you can maintain for the 7 rounds. Snatch play by feel, do not try and max out, hit solid, clean, snappy reps.

4) Single Arm Dumbbell Push Press: 3 sets of 6/side

Rest 90-120 seconds between sets. Heavy as possible. Perform all 6 reps on one side before switching, start on your non-dominant arm.

5) Single Arm Dumbbell Row: 3 sets of 12/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. Perform all 12 reps on one side before switching, start on your non-dominant arm.

6) GHD Sit-ups: 3 sets of 20

Rest 90-120 seconds between sets.


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

Champlain Valley CrossFit – Competition: Tuesday, February 21st, 2017

The Open Is Coming HERE…Note for the Next 5 Friday’s evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

Pre Class:

1) 20 minute EMOTM:

Movement 1 – 10-20 Calories Assault Bike

Movement 2 – 1-3 Muscle-ups

Pick a rep range for both movements you can maintain for all 10 rounds. The goal for the Muscle-ups is no volume, but skill. Focus on the skill of the movement, maximizing the kip out for the dip, keeping your body hollow as long as possible, etc. etc. At no time should the Muscle-ups feel fatiguing.


WOD:

2) Snatch: 3 Reps Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps are full Squat. Drop and reset between every rep.

3) Clean and Jerk: 2 Reps Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk. Drop and reset between reps.

4) 8 minute AMRAP:

20 Alternating Single Arm Dumbbell Snatch 50/35

40 Double-unders


Extra Work:

5) Strict Handstand Push-ups: 5 minute EMOTM

Unbroken descending ladder. For instance, 10,9,8,7,6. Pick an appropriate rep range. A good estimate is that you should be able to do the first set and still have close to 50% of the second set in the tank if you needed to do them in conjunction with the first set as 1 unbroken set.

6) Legless Rope Climb: 3-5 sets of 3

Rest 2 minutes between sets. Perform this if you have the capacity to do these with no more than 10-15 seconds rest between reps. If you don’t have that capacity then perform a 10 minute EMOTM.


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

Champlain Valley CrossFit – Competition: Monday, February 20th, 2017

The Open Is Coming HERE…Note for the Next 5 Friday’s evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

Pre Class:

1) Row: 30 x :30 @ HARD/:30 @ EASY

Percentage refers to wattage output. The goal for this should be consistent pacing for all 30 intervals, your easy should be 50% of your hard.. For instance rowing 400 watts for your work (1:35.6 pace), and 200 watts for your Easy (2:00.5 pace). Pace/Wattage calculator at the link below.


WOD:

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

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Reference 1/30/17 for loading.

3) Back Squat: 5 Reps every 2:00 x 4 sets

This should be done as a continuation of your Pause Squats starting at 10:30 on the clock. Build as heavy as deemed fit. Reference 1/30/17 for loading.

4) AQAP:

21 Power Cleans 135/95

21 Bar Facing Burpees

15 Hang Squat Cleans 135/95

15 Bar Facing Burpees

9 Squat Cleans 135/95

9 Bar Facing Burpees


Extra Work:

5) Box Step-ups w/Medball: 10 minutes w/20/14 @ 24/20

Perform this at a smooth and steady aerobic pace, if you have a heart rate monitor goal should be to stay in high zone 2, low zone 3.

6) Russian Kettlebell Swings: 3 sets of 30

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

7) Glute Ham Raise: 3 sets of 10

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

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