Competition

Champlain Valley CrossFit – Competition: Saturday, July 21st, 2018

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE.

*****NOTE NATE HAS CHANGED LOCATION TO BURLINGTON BEER COMPANY BECAUSE OF THE BREWFEST*****

**Coach Nate will be taking off early August. He wanted us to drop this note up for everyone on the website.

“As much as I have enjoyed the last six years being a part of the CVCF community, it is time for a change in scenery. I initially joined in 2011, and have met some of the best people in my life at the gym. I have participated in multiple competitions, seminars, and lifestyle changes. Jade allowed me the opportunity to begin coaching all you wonderful people in 2012. Coaching has been one of the best experiences I could have asked for. I have learned countless lessons and have made life long friends while doing so. Jill and I will be getting married in August, and moving to Santa Fe in September. August 6th will be my last day coaching. We would love to get together with you all before we head out of town. Please join us at Burlington Beer Company right next to the gym this Saturday, July 21st at 6:30 PM to cheers the last seven years. All are welcome!

WOD:

1) “Rozendaal” – AQAP:

51 Wall Balls 30/20

Then…10 rounds of…

7 Deadlifts 225/155

200m Run

18 Push-ups

Then…

51 Wall Balls 30/20


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

rozendaalpic_courtesy_of_natalie_stultz_

We lost a great dude with lots of life and love to give the world. You can read about his very full life HERE. Come in and pour it out today.

Champlain Valley CrossFit – Competition: Friday, July 20th, 2018

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE.

**Coach Nate will be taking off early August. He wanted us to drop this note up for everyone on the website.

“As much as I have enjoyed the last six years being a part of the CVCF community, it is time for a change in scenery. I initially joined in 2011, and have met some of the best people in my life at the gym. I have participated in multiple competitions, seminars, and lifestyle changes. Jade allowed me the opportunity to begin coaching all you wonderful people in 2012. Coaching has been one of the best experiences I could have asked for. I have learned countless lessons and have made life long friends while doing so. Jill and I will be getting married in August, and moving to Santa Fe in September. August 6th will be my last day coaching. We would love to get together with you all before we head out of town. Please join us at Foam Brewery downtown this Saturday, July 21st at 6:30 PM to cheers the last seven years. All are welcome!

WOD:

1) Every 1:30 x 7 sets: 2 Snatch Pulls + Snatch + Overhead Squat

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the Snatch Pulls, no Touch-and-Go.

2) Every 1:30 x 7 sets: 2 Clean Pulls + Clean + Jerk

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the Clean Pulls, no Touch-and-Go.

3) 3 rounds AQAP:

75 Air Squats

21 Chest-to-bar Pull-ups

12 Power Snatch 115/75

Scale as needed.

4) 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=f5jinIcfycc

Champlain Valley CrossFit – Competition: Thursday, July 19th, 2018

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE.

**Coach Nate will be taking off early August. He wanted us to drop this note up for everyone on the website.

“As much as I have enjoyed the last six years being a part of the CVCF community, it is time for a change in scenery. I initially joined in 2011, and have met some of the best people in my life at the gym. I have participated in multiple competitions, seminars, and lifestyle changes. Jade allowed me the opportunity to begin coaching all you wonderful people in 2012. Coaching has been one of the best experiences I could have asked for. I have learned countless lessons and have made life long friends while doing so. Jill and I will be getting married in August, and moving to Santa Fe in September. August 6th will be my last day coaching. We would love to get together with you all before we head out of town. Please join us at Foam Brewery downtown this Saturday, July 21st at 6:30 PM to cheers the last seven years. All are welcome!

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 – Push/Pull/Trunk – Air Squat + Ring Row + Ball Slam

– Sport/Competition – Clean + Jerk – Air Squat + Pull-up + Power Snatch


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

Champlain Valley CrossFit – Competition: Wednesday, July 18th, 2018

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE.

**Coach Nate will be taking off early August. He wanted us to drop this note up for everyone on the website.

“As much as I have enjoyed the last six years being a part of the CVCF community, it is time for a change in scenery. I initially joined in 2011, and have met some of the best people in my life at the gym. I have participated in multiple competitions, seminars, and lifestyle changes. Jade allowed me the opportunity to begin coaching all you wonderful people in 2012. Coaching has been one of the best experiences I could have asked for. I have learned countless lessons and have made life long friends while doing so. Jill and I will be getting married in August, and moving to Santa Fe in September. August 6th will be my last day coaching. We would love to get together with you all before we head out of town. Please join us at Foam Brewery downtown this Saturday, July 21st at 6:30 PM to cheers the last seven years. All are welcome!

WOD:

1) Strict Press: 5 sets of 10

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

2) Bench Press: 5 sets of 10

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

3) Deadlift: 5 sets of 10

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Perform these at T+G.

4) Sled Drag: 400m @ Bodyweight

Smooth and steady, not for time.


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

https://www.youtube.com/watch?v=N1spksWPwUs

Champlain Valley CrossFit – Competition: Tuesday, July 17th, 2018

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE.

WOD:

1) Every 1:30 x 7 sets: 2 Snatch High-Pull + Below the Knee Hang Muscle Snatch + Snatch Push Press + Snatch Balance

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the High-Pulls.

2) Every 1:30 x 7 sets: 2 Clean High-Pull + Below the Knee Hang Muscle Clean + 2 Thrusters

Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the High-Pulls.

3) Every 6:00 x 6 sets:

Set 1 – 400m Run + 21 Thrusters 95/65

Set 2 – 27 Bar Facing Burpees + 21 Thrusters 95/65

Set 3 – 100 Double-unders + 21 Thrusters 95/65

Set 4 – 400m Run + 21 Squat Cleans 95/65

Set 5 – 27 Bar Facing Burpees + 21 Squat Cleans 95/65

Set 6 – 100 Double-unders + 21 Squat Cleans 95/65

Keep track of time/sets to complete each set.

4) Strict Wide Grip Pull-ups: 7 sets of 5

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

5) Hand-Over-Hand Sled Pull: 8 sets of 100ft

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


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

https://www.youtube.com/watch?v=4eJd1xq0G18