Competition

Champlain Valley CrossFit – Competition: Saturday, November 18th, 2017

*Fall Softgoods Order HERE…Order Placed December 1st

**Fall/Winter Holiday Schedule HERE

WOD:

1a) 0:00 – 7:00 – Establish:

7RM T+G Squat Snatch

Take as many attempts as desired/needed. Start with an empty bar. If you miss a lift you must start at rep 1.

1b) 7:00 – 14:00 – AMRAP:

3 T+G Squat Snatch @ 7RM Weight

9 Burpee Box Jump Overs 24/20

If you miss a lift you must start over at rep 1.

2) AQAP:

9-6-3 Paralette Handstand Push-ups

12-9-6 Deadlifts 365/245

21-15-9 Calories Assault Bike

Scale as needed.

3) AQAP:

75 Wall Balls 20/14

50 Toes-to-bar

50 Wall Balls 20/14

25 Muscle-ups

25 Wall Balls 20/14

Scale as needed.

4) AQAP:

20 Rope Climbs 15ft

Scale as needed.

5) Ring Dip Support: Accumulate 3 minutes

Keep track of time and attempts to complete.


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

Champlain Valley CrossFit – Competition: Friday, November 17th, 2017

*Fall Softgoods Order HERE…Order Placed December 1st

**Fall/Winter Holiday Schedule HERE

WOD:

1a) 3 sets of:

500m Row

250m Ski

Rest 3 minutes

Goal is maintainable paces.

1b) 3 sets of:

250m Ski

500m Row

Rest 3 minutes

Goal is maintainable paces.

2) Clean Pull + Hang Power Clean + Hang Clean + Jerk: 3×2 Every 2:00, 6×1 Every 1:30

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Take an additional minute of rest after your last set.

3) Clean Deadlift: 5 Every 2:00 x 3 sets

Perform at 100% of your Max Clean or heavier. Reset on the floor between each rep for a “Dead” pull.

4) Back Squat – Every 2:30:

6 @ 60-70%

6 @ 70-80%

2×6  @ 75-85%

Pick loading based upon feel within the percentage ranges.

5) Front Squat – Every 2:30:

5 @ 60-65%

5 @ 60-70%

2×5 @ 65-75%

Pick loading based upon feel within the percentage ranges.

6) 3 rounds AQAP:

75 Double-unders

21 Chest-to-bar Pull-ups

12 Squat Cleans 135/95

Scale as needed.

7) Barbell Back Rack Bulgarian Split Squat: 4 set of 6/side

Rest 2-3 minutes between sets. Build as heavy 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

Champlain Valley CrossFit – Competition: Thursday, November 16th, 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 – Jump Rope + Ring Row + Front Squat

– Sport/Competition – Clean + Jerk – Jump Rope + Pull-up + Squat Clean


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

Champlain Valley CrossFit – Competition: Wednesday, November 15th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) Jerk Balance: 4 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Focus on the skill over loading.

2) Halting Jerk + Jerk: 7 sets

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

3) Wide Grip Bench Press w/Chains: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. You choose the chain weight. Hold 2-6″ wider than your normal Bench Grip.

4) 60 minute AMRAP:

400m Run

10 Kipping Handstand Push-ups

30 Kettlebell Swings 35/26

1000m C2 Bike

10/side Single Arm Dumbbell Overhead Lunge 50/35

50m D-Ball Carry 100/70

Scale as needed so all movements are performed unbroken. Keep heart rate in Zone 2/3.

5) Kettlebell Deadlifts: 4 sets of 6-8 reps

Rest 90-120 seconds between sets. Heavy as deemed fit. Perform Touch-and-Go.

6) Band Resisted Paralette Push-ups: 6 sets of 4

Rest 90-120 seconds between sets. Build to a max band tension.

7) Kettlebell Windmills: 4 sets of 8/side

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


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

Champlain Valley CrossFit – Competition: Tuesday, November 14th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) 21 minute EMOTM:

1 – 50ft Handstand Walk

2 – 10-20 Bound Box Jump Overs 24/20

3 – 10-20 Calories Ski/Bike/Row

Pick output you can maintain for all 7 rounds. The goal for the Box Jump Overs is to work on the skill of bounding. If you can’t do it at the prescribed height, scale the height, work the SKILL, don’t just do Box Jump Over with a pause. Bounding Box Jump Overs should be no pause anywhere.

2) Snatch Pull + Hang Power Snatch + Hang Snatch + Overhead Squat: 3×2 Every 2:00, 6×1 Every 1:30

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. On the Doubles, drop the bar and reset between complexes. Take an additional 1 minute rest after your last set.

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

Start around 60-70% of your 1RM Snatch. Reset on the floor between each rep.

4) 5 sets of 1:30 Work/1:30 Rest

1 Round of “DT”

Max Calories Assault Bike

Scale loading so that you can complete the round of “DT” in 60 seconds or less. Keep track of Calories earned each round.

5) 5 sets of:

1 Legless Rope Climb 15ft

5 Muscle-ups

10 Chest-to-bar Pull-ups

Each set is for time. Rest 2 minutes between sets.

6) False Grip Ring Rows: 4 sets of 10

Rest 90-120 seconds between sets. Feet on a box. Add load if deemed fit.

7) Strict Chin-up: 4 sets of 4

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


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