Competition

Champlain Valley CrossFit – Competition: Monday, May 21st, 2018

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”

WOD:

1) Run: 5 x 1 mile

Rest 4 minutes between intervals. Fast, but maintainable paces.

2) Back Rack Box Squat: 8-6-6-4-4 Every 2:30 x 5 sets

Warm-up as needed. Use a box height that puts you at parallel or just above. We will be doing box squats for the next 8 weeks so remember what you’re setup is. In addition don’t be afraid to play around with your stance, standing a little wider is a good fit for Box Squatting and will help you get some more Hamstring Engagement. Remember the goal is to reach back for the box, get those hamstrings involved, not just sit straight down and make it all quads. Reference last week for loading.

3) D-Ball Bear Hug Box Step-ups: 8/side Every 2:30 x 4 sets

Use the same box height you used to Box Squat. Perform all reps on 1 leg before switching to the other. Use a pair of Dumbbells, one in each hand, no putting them down for the duration of the set.

4) Walking Lunges: 400m @ Easy Pace

Take your time, focus on good glue activation.

5) 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, May 19th, 2018

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”

WOD:

1) Every 1:30 x 9 sets:

10 T+G Power Clean 165/115

9 T+G Power Clean 175/125

8 T+G Power Clean 185/135

7 T+G Power Clean 195/140

6 T+G Power Clean 205/145

5 T+G Power Clean 215/150

4 T+G Power Clean 225/155

3 T+G Power Clean 235/160

2 T+G Power Clean 245/165

*Then 7 minutes to Establish a 1RM Power Clean

Scale as needed. All sets should be perform unbroken.

2) AQAP:

24 Thrusters 155/105

24 Strict Handstand Push-ups

12 Squat Snatch 155/105

12 Rope Climbs 15ft

Scale as needed.

3) 3 rounds AQAP:

800m Run

40 Wall Balls 20/14

10 Muscle-ups

Scale as needed.


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

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

Champlain Valley CrossFit – Competition: Friday, May 17th, 2018

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”

WOD:

1) AQAP:

10,000m C2 Bike

400m Sled Drag @ Bodyweight

5,000m C2 Bike

200m Sled Drag @ Bodyweight

Have fun, grind it out.

2) Jerk: 4 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Keep lifts clean and snappy.

3) Every 1:30 x 7 sets: Clean Pull + Hang Power Clean + 2 Push Jerk

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

4) Every 1:30 x 7 sets: Clean + Front Squat + Hang Clean + Front Squat

Continue to build loading from Complex 1. Build as heavy as deemed fit.

5) AQAP:

100 Burpee Box Jump Overs 24/20

Performed as Box Facing. Must jump up and jump back with both feet at the same time.

6) Single Leg Kettlebell Deadlift: 4 sets of 12/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on positioning over load.

7) Hip Thrusts: 100 Reps

No loading. Focus on a hard contraction at the top of the movement. Break-up and rest as needed. Not for time, for quality.

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

https://www.youtube.com/watch?v=n8q76k6bV4Y

Where it all started!

Champlain Valley CrossFit – Competition: Thursday, May 17th, 2018

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”

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 – Upper Body Push/Pull + Trunk – Burpee Box Jump Overs

– Sport/Competition – Clean + Jerk – Burpee Box Jump Overs


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

Champlain Valley CrossFit – Competition: Wednesday, May 16th, 2018

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”

WOD:

1) Snatch Grip Push Press: 4 sets of 4

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

2) Jerk Recovery: 4 sets of 3 @ 100%>

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

3) Every 3:00 x 6 sets: 5 T+G Power Snatch

Warm-up as needed. Build as heavy as deemed fit.

4) Deficit Trap Bar Deadlift: Heavy Single + 3 sets of 3 @ 85-90%

Warm-up as needed. Rest as needed. You choose the deficit.

5) Every 3:00 x 5 sets:

5 Deficit Kipping Handstand Push-ups

200m Run

10 Strict Ring Dips

Pick a max deficit that allows you to go unbroken. Goal for Ring Dips should be unbroken as well, scale volume as needed.

6) Ring Dip Support: Accumulate 3 minutes

Keep track of time and attempt to complete.

7) AQAP:

200m D-Ball Bear Carry 150/100

50 GHD Sit-ups

25 Strict Toes-to-bar


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