Competition

Champlain Valley CrossFit – Competition: Tuesday, September 26th, 2017

*CVCF 7 Year Anniversary Party HERE

WOD:

1) 21 minute EMOTM:

1 – 5 Freestanding Handstand Push-ups

2 – 10-20 Calorie Ski Erg

3 – 100ft Heavy Sled Push

Pick loading/output you can maintain for all 7 sets. If you don’t have a freestanding HSPU work on head/handstand holds.

2) Snatch High Pull + Above the Knee Hang Snatch High-Pull + Above the Knee Hang Muscle Snatch + Overhead Squat: Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM Snatch and build as heavy as deemed fit.

3) Snatch High-Pull + Above the Knee Hang Snatch Pull + Above the Knee Hang Power Snatch: Every 1:00 x 7 sets

Continue to build on loading from Part 1.

4) Snatch Pull + Above the Knee Hang Snatch + Overhead Squat: Every 1:00 x 7 sets

Continue to build loading from Part 2.

5) Every 5:00 x 10 sets:

12 Ring Dips

15 Wall Balls 30/20

500m Assault Bike

Scale as needed. Movements are meant to be unbroken. Record times of each round these should be 90-120 second efforts.

6) 7 sets of:

“X” Paralette Handstand Push-ups

200m Jog

Handstand Push-ups are kipping. You choose the depth and rep count. This is not for time. All 7 sets of HSPU should be unbroken. You should be picking a manageable amount of HSPU and running at a pace that allows you to recover properly. There should be no transition from Run back to HSPU, it should be in the door and immediately kick-up.

7) Single Arm Dumbbell Overhead Carry: 5 sets of 100ft/side

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

8) L-Sit: 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

A big congrats to all of our athletes that competed at the Vermonster this weekend with three of them making the podium in their respective divisions. Keep up the great work!

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Champlain Valley CrossFit – Competition: Monday, September 25th, 2017

*CVCF 7 Year Anniversary Party HERE

WOD:

1) Run – 4 sets of:

800m Easy

400m Moderate

200m Fast

Rest 3 minutes

Focus on consistent paces on each set.

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

Warm-up as needed. Start a little heavier than last week. Build as heavy as deemed fit.

3) Front Squat: 5 Reps Every 2:00 x 5 sets

Perform this as a continuation of your Back Squats. Start a little heavier than last week. Build as heavy as deemed fit.

4) 7 minute Up Ladder:

3 Deadlifts 315/205

3 Box Jump Overs 30/24

Workout is perform 3+3, 6+6, 9+9, and so on until 7 minutes is up.

5) Glute Ham Raise: 5 sets of 5

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

6) Front Foot Elevated Top/Bottom Kettlebell Reverse Lunge: 4 sets of 6/side

Rest 90-120 seconds between sets. Heavy as possible. Hold one Kettlebell at the Front Rack (Lighter), and one in the Farmer’s Carry position (Heavier). Perform all reps on one leg before switching to the other.

7) Sled Drag: 400m @ Bodyweight

Scale load as needed if you can’t move continuously for the 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, September 23rd, 2017

*CVCF 7 Year Anniversary Party HERE

WOD:

1) 14 minute EMOTM:

Odd – 10 T+G Power Clean 115/75

Even – 1 Heavy Squat Clean

Scale loading as needed for T+G so they are smooth, fast, and all done unbroken. For the Heavy Clean build as deemed fit.

2) AQAP:

21 Overhead Squats 135/95

12 Muscle-ups

500m Ski Erg

15 Overhead Squats 135/95

9 Muscle-ups

500m Ski Erg

9 Overhead Squats 135/95

6 Muscle-ups

500m Ski Erg

Scale as needed.

3) AQAP:

50 Handstand Push-ups

100m Sled Drag 205/140

60 Toes-to-bar

100m Sled Drag 205/140

70 Alternating Pistol Squats

Scale as needed.

4) Weighted Pull-up: 4 sets of 3

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

5) L-Sit: Accumulate 2 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, September 22nd, 2017

*CVCF 7 Year Anniversary Party HERE

WOD:

1) 30 minute EMOTM:

1 – 15/12 Calorie C2 Row

2 – 15/12 Calorie C2 Ski

3 – 15/12 Calorie C2 Bike

Scale appropriately so that these are about 40 seconds efforts with your HR in Zone 3. This should be a moderate pace, not easy, not crushing, something that you could continue for another 30 minutes if needed.

2) Halting Clean High-Pull + High Hang Muscle Clean + Push Press: Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM C+J, build as heavy as deemed fit.

3) Clean Pull + High-Hang Power Clean + Push Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 1.

4) Clean Pull + High-Hang Clean + Split Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 2.

5) 3 rounds AQAP:

400m Run

15 Power Snatch 95/65

5 Rope Climbs 15ft

Scale as needed.

6) Barbell Back Rack Lunges: 4 sets of 6/side

Rest 2-3 minutes between sets. Alternate legs each rep. Build as heavy as deemed fit.

7) Snatch Pull: 4 sets of 3 @ 110-120%

Rest 2-3 minutes between sets. Use straps if you have them/need them.

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, September 21st, 2017

*CVCF 7 Year Anniversary Party 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 – Run + Ball Slam + Rope Sit-to-stand

– Sport/Competition – Clean + Jerk – Run + Power Snatch + Rope Climb


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