Competition

Champlain Valley CrossFit – Competition: Monday, June 26th, 2017

Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

Pre Class:

1) Run: 20 x 200m @ Faster Than Mile Pace

Rest 60 seconds between efforts. Goal is consistent pacing.


WOD:

2) Front Squat – Every 2:30: 10-7-5-3

Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit.

3) Back Squat – Every 2:30: 10-7-5-3

Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit.

4) 3 rounds AQAP:

500m Row

20 Hang Power Cleans 155/105


Extra Work:

5) Feet Elevated Banded Glute Bridge: 4 sets of 10

Rest 90-120 seconds between sets. Hold the top of each rep for a 1 second contraction.

6) Single Leg Kettlebell Deadlift: 3 sets of 12/side

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

7) Reverse Sled Drag: 6 x 50m

Rest 60 seconds between sets. Heavy as possible.

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: Saturday, June 24th, 2017

Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

WOD:

1) AQAP:

21 Power Cleans 225/155

15 Hang Power Cleans 225/155

9 Squat Cleans 225/155

Scale as needed.

2) 4 rounds AQAP:

100m D-Ball Bear Hug Carry 100/70

25 Toes-to-bar

2000m Assault Bike

10 Burpee Muscle-ups

Scale as needed.

3) Strict Handstand Push-ups: 10 minute EMOTM

You choose the reps and whether you want to go to a deficit.

4) Dumbbell Incline Bench Press: 4 sets of 10

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: Friday, June 23rd, 2017

Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

Pre Class:

1) 6 rounds:

1000m Assault Bike

500m Row

250m Ski Erg

Rest 2 minutes between sets. Rotate the order each round by changing the start station by 1 movement so that you complete 2 rounds of each order.


WOD:

2) Snatch: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

3) Clean and Jerk: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

4) AQAP:

3o Chest-to-bar Pull-ups

60 Wall Balls 20/14

800m Run

20 Chest-to-bar Pull-ups

30 Wall Balls 20/14

400m Run


Extra Work:

5) Single Leg Hip Thrusts: 4 sets of 10/side

Rest 90-120 seconds between sets. Use load if needed.

6) Sled Drag: 400m @ Bodyweight

Use a weight you can move continuously for the entire 400m, scale as needed.


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

Champlain Valley CrossFit – Competition: Thursday, June 22nd, 2017

Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd

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, June 21st, 2017

Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd

WOD:

1) Bench Press:

2 sets of 10

2 sets of 8

2 sets of 6

2 sets of 4

2 sets of 2

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

2) 4 rounds AQAP:

20 Dumbbell Squat Cleans 50/35

20 Chest-to-bar Pull-ups

20 Calories Assault Bike

20 Burpees

Rest 5 minutes

Each round move your start movement by 1, so the 2 round you should start on the C2B and end on the Cleans. Continue for each of the 4 total rounds.

3) 5 rounds AQAP:

50m D-Ball Bear Carry 150/100

5/side Single Arm Dumbbell Push Press 70/50

Scale as needed.

4) Hip Extension Barbell Row: 100 Reps

Pick a weight you can start with 30-40 reps. Get in the top of a hip extension position and row the bar to your sternum area.

5) L-Sit: Accummulate 3 minutes

Keep track of time and attempts to complete.


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