Competition

Champlain Valley CrossFit – Competition: Thursday, November 15th, 2018

*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 – Bench Press + Utility + Trunk – D-Ball Over the Shoulder + Knees-up

– Sport/Competition – Snatch/Clean and Jerk – Squat Clean + Toes-to-bar


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

Champlain Valley CrossFit – Competition: Wednesday, November 14th, 2018

*Winter 2018 Holiday Schedule HERE

WOD:

Session A:

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

Rest 90-120 seconds between sets. Use this as warm-up to get yourself moving.

2) 2-Position Clean (Floor, Knee): 4 sets @ 70% of Clean

Rest 2-3 minutes between sets.

3) Clean Pull: 3 sets of 3 @ 100%

Rest 2-3 minutes between sets. Set dead on the floor each rep. Use straps if you need them/have them.

4) Front Squat: 3 sets of 2 @ 70%

Rest 90-120 seconds between sets.

5) Hip Thrusts: 3 sets of 20

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


Session B:

1) Paralette Kipping Handstand Push-up: 10 minute EMOTM

You choose the reps and deficit. Pick something you can maintain, unbroken, for all 10 sets.

2) AQAP:

50 Strict Ring Dips

Every Break 50ft Handstand Walk

Scale as needed.

3) Dumbbell Overhead Tricep Curls: 3 sets of 30

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

4) AMRAP – 5 x 3:00 ON/3:00 OFF:

10/8/6/4/2 Deadlifts 155/105, 185/135, 225/155, 275/185, 315/205

10 Toes-to-bar

10/7 Calories Assault Bike

Each 3 minute block the Deadlift reps go down and the weight goes up. Keep track of rounds + reps for each 3 minute round.


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

https://www.youtube.com/watch?v=lE_z2wvC4oI

Champlain Valley CrossFit – Competition: Tuesday, November 13th, 2018

*Winter 2018 Holiday Schedule HERE

WOD:

Session A:

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: 4 sets @ 70% of Jerk

Rest 2-3 minutes between sets. Hold the bottom of the dip for 3 seconds.

3) Push Press: 4 sets of 3 @ 70%

Rest 2-3 minutes between sets.

4) Power Clean: 4 sets of 2 @ 70%

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

5) Split Kneeling Single Arm Landmine Press: 4 sets of 8

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other side. Build as heavy as deemed fit.

6) Dumbbell Floor Press: 3 sets of 20

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


Session B:

1) Concept 2 Bike – 20 sets of:

10 seconds Max Wattage

2 minutes Easy Spin @ Damper 1

For this start your first 10 second effort on Damper 1. Climb by 1 on the Damper each round until hitting 10, perform 2 back-to-back efforts at Damper 10, and then climb back down the ladder finishing back on Damper 1.


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

https://www.youtube.com/watch?v=hc0Ah_xfR-c

Champlain Valley CrossFit – Competition: Monday, November 12th, 2018

*Winter 2018 Holiday Schedule HERE

WOD:

Session A:

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

This should be used as warm-up drills. Not trying to work heavy here. Rest 90-120 seconds between sets.

2) 2-Position Snatch (Floor,Knee): 4 sets @ 70%

Warm-up as needed. Rest 2-3 minutes between sets.

3) Snatch Pull: 3 sets of 3 @ 100%

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

4) Back Squat: 3 sets of 1 @ 80%, 3 @ 70%

Warm-up as needed. Rest 2-3 minutes between sets.

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

Rest 60 seconds between sets. Reset between each rep and make sure you’re hitting full depth.

6) Reverse Hyper: 3 sets of 20

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


Session B:

1) Strict Supinated Chest-to-bar Pull-up: 10 minute EMOTM

Pick a rep count you can maintain in unbroken sets.

2) AQAP:

30 Bar Muscle-ups

Every Break 1 Rope Climb 15ft

Scale as needed. If you’re a Bar Muscle-up machine, i.e. 20+ unbroken, then either perform with a  Weight Vest, or purposely break after 10 reps.

3) Seated Single Arm D-Handle Cable Row: 3 sets of 20

Rest 2-3 minutes between sets. Heavy as possible. Strict for 12-15 reps, then full body for the last few.

4) 5 minute AMRAP:

100 Double-unders

40 Hang Power Cleans 135/95

Max Bar Facing Burpees


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

https://www.youtube.com/watch?v=jdywpyR68mA

Champlain Valley CrossFit – Competition: Saturday, November 10th, 2018

*Winter Sniffels HERE

**Winter 2018 Holiday Schedule HERE

WOD:

1) Snatch + Snatch Balance + Overhead Squat: Max for Day, 95%, 90%

Warm-up as needed. Rest 2-3 minutes between sets.

2) Clean + Push Jerk + Jerk: Max for Day, 95%, 90%

Warm-up as needed. Rest 2-3 minutes between sets.

3) Back Squat: 5RM for Day, 10 @ 55%

Warm-up as needed. Rest 2-3 minutes between sets.

4) Good Morning: 3 sets of 5 @ 25% of Deadlift

Warm-up as needed. Rest 90-120 seconds between sets.

5) 5 rounds AQAP:

50 Heavy Rope Double-unders

40 Deadlift/Hang Power Clean/Front Squat/Shoulder-to-Overhead/Overhead Squat 115/75

30 Calories Ski Erg

20 Toes-to-bar

10 Devil’s Press 50/35

Scale as needed. This is meant to be a longer grinder. Each round rotate to a different barbell movements.


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

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