Competition

Champlain Valley CrossFit – Competition: Tuesday, January 16th, 2018

WOD:

1) 18 minute EMTOM:

Minutes 1-3 – 40 seconds Ski/Bike/Row

Minutes 4-6 – 7 Double Kettlebell Snatch

Minutes 7-9 – 1-2 Legless Rope Climbs 15ft

Use this as a warm-up get things moving and work on skills.

2) Every 1:30 x 7 sets: Muscle Snatch + 2 Snatch Balance + Snatch Push Press

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Use this to warm-up and work on positioning.

3) Every 1:30 x 7 sets: Snatch Pull + Low Hang Snatch + Overhead Squat

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

4) Every 6:00 x 5 sets:

21 Overhead Squats 75/55

12 Chest-to-bar Pull-ups

15 Power Snatch 75/55

30 Double-unders

9 Thrusters 75/55

9 Bar Facing Burpees

Keep track of time and attempts to complete each round.

5) 14 minute EMOTM:

Odd – 1-5 Bar Muscle-ups

Even – 100ft Farmers Carry

Pick loading/output you can maintain for all 7 sets.

6) False Grip Pausing Ring Rows: 4 sets of 6

Rest 90-120 seconds between sets. Pause at the chest for 3 seconds each rep. Load as deemed fit.

7) Seated Cable Row: 4 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: Monday, January 15th, 2018

WOD:

1) Ski Erg: 10 sets of

1 minute Easy

1 minute Moderate

1 minute Hard

1 minute Rest

Consistent pacing/output across all rounds.

2) 2 Pause Front Squats + 3 Front Squats: Every 3:00 x 5 sets

Warm-up as needed. Reference last week for loading. Pause Squats should be a full 3 seconds in the bottom of the Squat, no bounce to get out of the hole.

3) 2 Pause Back Squats + 3 Back Squats: Every 3:00 x 3 sets

Warm-up as needed. Reference last week for loading. Pause Squats should be a full 3 seconds in the bottom of the Squat, no bounce to get out of the hole.

4) 3 rounds for Max Reps:

1:30 Calories Ski/Bike/Row

1:00 Pistol Squats

:30 Hang Power Cleans 135/95

1:00 Rest

This is a 3 minute Round, followed by 1 minute Rest.

5) Axle Bar Front Rack Lunge: 4 sets of 8/side

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

6) Single Leg Good Morning: 4 set of 10/side

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

7) Hip Extension: 4 sets of 10

Rest 90-120 seconds between sets. Add load 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: Saturday, January 13th, 2018

WOD:

1) Max Reps:

2 minutes Squat Snatch 135/95

30 seconds Rest

2 minutes Squat Snatch 185/135

30 seconds Rest

2 minutes Squat Snatch 225/155

30 seconds Rest

2 minutes Squat Snatch 265/175

Scale as needed so you have 4 bars that you can hit for at least a couple of reps each.

2) 3 rounds AQAP:

7 Muscle-ups

21 Overhead Squats 115/75

Scale as needed.

3) 5 rounds AQAP:

21 Wall Balls 20/14

15 Kipping Handstand Push-ups

9 Deadlifts 275/185

Scale as needed.

4) Every 4:00 x 4 sets

25/20 Calorie Row

5 Rope Climbs 15ft

Scale as needed so you get at least 1 minute rest each round.

5) Pausing Ring Dips: 5 sets of 5

Rest 2-3 minutes between sets. Add load as deemed fit. Pause in the bottom for 3 seconds.


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

Champlain Valley CrossFit – Competition: Friday, January 12th, 2018

WOD:

1) Every 3:00 x 12 sets:

15 Calories Assault Bike

15 Calories Ski Erg

Work for consistent pacing. Flip flop order each round.

2) Every 1:30 x 7 sets: Clean High-pull + Hang Muscle Clean + 2 Push Press

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Use this as warm-up/skill work.

3) Every 1:30 x 7 sets: Clean + Hang Clean

Continue to build loading from Part 1.

4) Jerk: 5 sets of 3

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

5) Back Squat: 3 set of 5

Warm-up as needed. Rest 2-3 minutes between sets. Heavy but not maximal.

6) Front Squat: 3 set of 5

Warm-up as needed. Rest 2-3 minutes between sets. Heavy but not maximal.

7) AQAP:

50 Double-unders

50 Shoulder-to-Overhead 115/75

50 Double-unders

50 Toes-to-bar

50 Double-unders

50 Dumbbell Front Rack Lunges 50/35

50 Double-unders

Scale as needed.

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, January 11th, 2018

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 – STOH, Knees-up, Lunges, Jump Rope

– Sport/Competition – Clean + Jerk – STOH, T2B, Lunges, Jump Rope


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