Competition

Champlain Valley CrossFit – Competition: Thursday, July 27th, 2017

*Raffle Prize Winners HERE

**Mike Molloy Nutrition Seminar Here

***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

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 + Accessory Work – Knees-up + Dumbbell Thrusters + Burpees

– Sport/Competition – Clean + Jerk – Toes-to-bar + Dumbbell Thrusters + Burpees


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

Champlain Valley CrossFit – Competition: Wednesday, July 26th, 2017

*Raffle Prize Winners HERE

**Mike Molloy Nutrition Seminar Here

***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

WOD:

1) Halting Jerk: 5 sets of 3

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

2) Pause Bench Press: 4 sets of 4

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

3) Trap Bar Deadlift: 3 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pull each rep from a Dead Stop.

4) 4 sets of:

50ft Double Dumbbell Overhead Walking Lunges 50/35

10 Muscle-ups

21 Power Snatch 95/65 – 18 @ 115/75 – 15 @ 135/95 – 12 @ 155/105

Rest 5 minutes

Keep track of time to complete each set.

5) Single Arm Dumbbell Clean and Jerk: 5 sets of 3/side

Rest 2-3 mintes between sets. Build as heavy as deemed fit.

6) Single Arm Bent Over Landmine Row: 4 sets of 10/side

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

7) GHD Sit-ups: 8 x :20/:10

Max Reps.


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

Champlain Valley CrossFit – Competition: Tuesday, July 25th, 2017

*Raffle Prize Winners HERE

**Mike Molloy Nutrition Seminar Here

***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

Pre Class:

1) 21 minute EMOTM:

1 – 100ft Dog Sled Push

2 – 7 Double Kettlebell Snatch

3 – 10-20 Calories Ski Erg

Pick efforts/loading you can maintain for all 7 rounds.


WOD:

2a) Hi-Hang Muscle Snatch + Snatch Push Press + Overhead Squat: Every 1:00 x 7 sets

Start light, build as heavy as deemed fit. Focus on quality of movement over loading.

2b) Hi-Hang Power Snatch + Overhead Squat: Every 1:00 x 7 sets

Continue to build loading from Part A.

2c) Hi-Hang Snatch x 2: Every 1:00 x 7 sets

Continue building your loading from Part B. No dropping the bar between reps. Both reps full Squat.

3) 5 rounds AQAP:

21 Wall Balls 20/14

15 Chest-to-bar Pull-ups

9 Deadlifts 275/185


Extra Work:

4) 5 sets of:

100ft Sandbag Carry 200/150

100ft Handstand Walk

20 Unbroken Toes-to-bar

Rest 3 minutes

Scale as needed, these should be quick interval efforts.

5) Bar Dips: 4 sets of 10

Rest 2-3 minutes between sets. Add load as deemed fit.

6) Kneeling Split Single Arm Dumbbell Press: 5 sets of 8/side

Rest 2-3 minutes between sets. Focus on movement quality over load.


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

Champlain Valley CrossFit – Competition: Monday, July 24th, 2017

*Raffle Prize Winners HERE

**Mike Molloy Nutrition Seminar Here

***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

Pre Class:

1) Run – 5 sets of:

400m Easy

200m Fast

400m Easy

100m Sprint

Rest 3 minutes between sets.


WOD:

2) Back Squat: 7 Reps Every 2:00 x 5 sets

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

3) Dumbbell Front Rack Reverse Lunges: 6/side Every 2:00 x 5 sets

Perform this immediately after your last set of Back Squats starting at 10:00 on the clock. Alternate legs each rep. Build as heavy as deemed fit.

4) 10 minute Up Ladder:

3 Power Cleans 115/75

10 Double-unders

Workout goes 3+10, 6+20, 9+30, and so on until 10 minutes is up.


Extra Work:

5) Glute Ham Raise: 5 sets of 5

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

6) Banded Hamstring Curls: 100 Reps

Use resistance that you can get 30-40 reps to start.

7) Sled Drag: 400m @ Bodyweight

Scale loading if you can’t move continuously for the entire 400m.

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, July 22nd, 2017

*Mike Molloy Nutrition Seminar Here

**All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

WOD:

1) AQAP:

15 Squat Clean Thrusters 135/95

12 Squat Clean Thrusters 155/105

9 Squat Clean Thrusters 185/135

6 Squat Clean Thrusters 225/155

3 Squat Clean Thrusters 245/165

Rest as needed/Scale as needed.

2) AQAP:

50-30-10 Wall Balls 30/20

5-3-1 Legless Rope Climbs 15ft

Rest as needed/Scale as needed.

3) AQAP:

21-15-9 Strict Handstand Push-ups

500m Ski Erg

Rest as needed/Scale as needed.

4) AQAP:

12-9-6 Burpee Muscle-up

100m Sled Drag 205/140 (includes weight of sled)


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