Competition

Champlain Valley CrossFit – Competition: Saturday, October 21st, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) 4 sets of Max Reps:

30 seconds T+G Power Cleans 225/155

2 minutes Rest

30 seconds T+G Shoulder-to-Overhead 225/155

2 minutes Rest

Scale to a loading that you can move for the entire 30 seconds.

2) 3 rounds AQAP:

400m Run

12 Overhead Squats 185/135

3 Legless Rope Climbs 15ft

Scale as needed. OHS should be perform in 1-2 sets.

3) AQAP:

15 Bar Muscle-ups

20/15 Calories Assault Bike

30 Weighted Alternating Pistol Squats 35/26

20/15 Calories Assault Bike

30 Alternating Dumbbell Snatch 70/50

20/15 Calories Assault Bike

15 Paralette Handstand Push-ups

Scale as needed. Pick a deficit on the Handstand Push-up that allows you to complete the reps in 3-5 sets.

4) Strict Chin-up: 4 sets of 6-8 reps

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

5) Band Resisted Bar Dips: 6 sets of 4

Rest 2-3 minutes between sets. Build to max band tension.


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

Champlain Valley CrossFit – Competition: Friday, October 20th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) 3 sets of:

400m Run

15/12 Cals C2 Ski

400m Run

15/12 Cals C2 Bike

400m Run

15/12 Cals C2 Row

200m Recovery Walk

Hard but maintainable efforts.

2) Clean + Hang Clean + Jerk: 3×2, 4×1, Every 2:00 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. No dropping the bar between Cleans, both are full Squat. First 3 sets are Doubles of the Complex, the last 4 sets are singles. Build as heavy as deemed fit.

3) Clean Pull: 5 Reps Every 2:00 x 3 sets

Performed as a continuation of Part 1. Work at 90% or heavier. Reset on the floor between each rep.

4) Back Squat – Every 2:30:

10 @ 60-65%

8 @ 60-70%

8 @ 65-75%

8 @ 70-80%

Load appropriately within the range based on how you feel.

5) Front Squat – Every 2:30:

5 @ 60-65%

5 @ 60-70%

2 sets of 5 @ 65-75%

Load appropriately within the range based on how you feel.

6) 3 rounds AQAP:

21 Toes-to-bar

12 Dumbbell Thrusters 50/35

75 Double-unders

Scale as needed.

7) Front Rack Box Step-ups: 4 sets of 6/side

Rest 90-120 seconds between sets. Perform all reps on one side before switching to the other. Use a box that puts your hip in line with your knee.

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: Thursday, October 19th, 2017

*Fall/Winter 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 – Deadlifts + Single Leg Work – Knees-up + Dumbbell Thrusters + Jump Rope

– Sport/Competition – Clean + Jerk – T2B + Dumbbell Thrusters + Jump Rope


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

Champlain Valley CrossFit – Competition: Wednesday, October 18th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) Split Jerk: 3 sets of 3, 4 sets of 2

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

2) Halting Push Press: 3 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Hold the bottom of the dip for 3 seconds. Build as heavy as deemed fit.

3) Pausing Football Bar Bench Press w/Chains: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Pause at the chest for 2-3 seconds. You choose the chain weight. Build as heavy as deemed fit.

4) 60 minute AMRAP:

400m Run

12-9-6 Ring Push-ups

12-9-6 D-Ball Bear Squat 100/70

500m Row

20 Wall Balls 20/14

20 Calories Assault Bike

50m/side Single Arm Kettlebell Overhead Carry 53/35

Zone 2/3, focus on consistent pacing. Perform the couplet of Push-ups and Squats through before moving on to the Row.

5) Yoke Carry: 6 sets of 50m

Rest 2-3 minutes between sets. Heavy as deemed fit.

6) Strict Handstand Push-ups: 10, 9, 8 > 3, 2, 1

For time in unbroken sets.

7) Weighted GHD Sit-ups: 3 sets of 15

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, October 17th, 2017

*Power Dot will be demoing their products Tuesday, the 17th in the evening.

**Fall/Winter Holiday Schedule HERE

WOD:

1) 21 minute EMOTM:

1 – 50ft Handstand Walk

2 – 3 Double Kettlebell Snatch + 5 Double Kettlebell Overhead Squats 53/35

3 – 10-20 Calories Row/Bike/Ski

Pick weight/output that you can maintain for all 7 cycles.

2) Snatch Pull + Snatch + Hang Snatch: 3×2, 4×1 Every 2:00 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. The first 3 sets are done as 2 complexes the final 4 sets are a single complex. Reset on the floor between the Snatch Pull and Snatch. No dropping the bar between the Snatch and Hang Snatch.

3) Snatch Pull: 5 Reps Every 2:00 x 3 sets

Performed as a continuation of your Snatch Complexes. These should be done around 90% of your 1RM Snatch+. Reset on the floor between each rep.

4a) 0:00 – 10:00 – 12-9-6 – AQAP:

Power Cleans 175/125

Bar Facing Burpees

Scale as needed. These efforts should be in the 3 minute range give or take. Hit them hard.

4b) 10:00 – 20:00 – 12-9-6 – AQAP:

Thrusters 155/105

Bar Facing Burpees

Scale as needed. These efforts should be in the 3 minute range give or take. Hit them hard.

4c) 20:00 – 30:00 – 12-9-6 – AQAP:

Power Snatch 125/85

Bar Facing Burpees

Scale as needed. These efforts should be in the 3 minute range give or take. Hit them hard.

5) Strict Muscle-up + Ring Dip + Negative Muscle-up: Every 1:00 x 15 sets

Perform just one rep and focus on quality and tempo of movements.

6) AQAP:

35-25-15 Chest-to-bar Pull-ups

Rest 3 minutes between sets.

7) Band Resisted Bar Rows: 4 sets of 6

Rest 90-120 seconds between sets.


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