Competition

Champlain Valley CrossFit – Competition: Tuesday, April 23rd, 2019

We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel.

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

WOD:

1) Snatch: 1 Rep Every 1:00 x 15 sets

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

2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets

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

3) Rope Pull-ups: 5 sets of 8

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

4) Kroc Rows: 3 sets of 20/side

Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other. Go heavy and use your full body to make these happen.

5) Cable Wide Grip Lat Pull-Down: 4 sets of 15

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.


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

https://www.youtube.com/watch?v=BI6HqdyMk-8

Champlain Valley CrossFit – Competition: Monday, April 22nd, 2019

We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel.

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

WOD:

Session A:

1) Run – 5 sets of:

800m Easy

600m Moderate

400m Hard

200m Sprint

No rest between sets. Work for consistent paces on each respective distance.


Session B:

1) Front Squat: 5 sets of 5 @ Moderate Load

Rest 2-3 minutes between sets.

2) Back Squat: 5 sets of 5 @ Moderate Load

Rest 2-3 minutes between sets.

2) AQAP:

33 Power Cleans 95/65

50 Double-unders

27 Hang Power Cleans 95/65

50 Double-unders

21 Front Squats 95/65

50 Double-unders

15 Squat Cleans 95/65

50 Double-unders

9 Hang Squat Cleans 95/65

Scale as needed.

4) Belt Squat Machine – 10 sets of:

30 seconds Marching

30 second Squat w/Hands on Handles

No additional loading, empty machine. Squats work through at a controlled, moderate tempo. This is 10 minutes straight on the machine.

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

https://www.youtube.com/watch?v=SxiFr96s1Ig&feature=youtu.be

Champlain Valley CrossFit – Competition: Saturday, April 20th, 2019

We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel.

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

WOD:

1) Every 1:30 x 10 sets:

1 Power Snatch +

1 Low Hang Snatch

Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Snatch Pull: 4 sets of 3 @ 110%

Rest 2-3 minutes between sets. Reset on the floor between reps. Use straps if you need them/have them.

3) AQAP:

10-8-6-4-2 Muscle-ups

4-8-12-16-20 Bar Facing Burpees

Scale as needed.

4) AQAP:

50/35 Calories Assault Bike

30 Strict Handstand Push-ups

30 Overhead Squats 135/95

75 GHD Sit-ups

30 Overhead Squats 135/95

30 Strict Handstand Push-ups

50/35 Calories Assault Bike

Scale as needed.

5) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement, scale loading as needed for desired stimulus. Focus on walking through your heels and getting maximal glute activation.


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

https://www.youtube.com/watch?v=9KgX8xR5gw0

Champlain Valley CrossFit – Competition: Friday, April 19th, 2019

We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel.

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

WOD:

Session A:

1a) 0:00 – 15:00 – Every 1:30 x 10 sets:

1 Clean Pull +

2 Low Hang Squat Clean +

1 Jerk

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Hang Position should be anywhere below the knee but not touching the floor.

1b) 16:00 – 21:00 – 5 minute AMRAP:

Max Complexes From “A” Above @ 70% of Day’s Max

Perform as many complex as possible in 5 minutes at 70% of your day’s Max. For example, if you hit 200lbs for the complex, then you perform as many complexes as possible in 5 minutes at 140lbs.

2) Safety Bar Squat: 4 sets of 10

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

3) Front Rack Box Step-ups: 4 sets of 8/side

Rest 2-3 minutes between sets. All reps 1 side then switch to the other.. Build as heavy as deemed fit. Use a box that puts your knee and hip in line with each other. Focus on not using the trailing leg at all.

4) 30-20-10:

Shoulder-To-Overhead 155/105

Chest-to-bar Pull-ups


Session B:

1) Freestanding Handstand Push-ups: 10 minutes Practice

Work on any facet of this movement.

2) Banded Bar Dips: 4 sets of 6

Rest 2-3 minutes between sets. Build to a max band resistance.

3) Every 5:00 x 5 sets:

10 Burpees

400m Run

10 Burpees

Get after it and go hard.

4) Dumbbell Overhead Tricep Curl: 100 Reps

Use a weight you can hit 40-50 reps to start.


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

https://www.youtube.com/watch?v=cFIynPCc82Y

Champlain Valley CrossFit – Competition: Thursday, April 18th, 2019

We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel.

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

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.


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

https://www.youtube.com/watch?v=UGT2rLyURFs