Competition

Champlain Valley CrossFit – Competition: Thursday, March 21st, 2019

*Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided.

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 – Deadlift/Pull Variations – Open 19.5

– Sport/Competition – Snatch/Clean and Jerk – Open 19.5


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

Champlain Valley CrossFit – Competition: Wednesday, March 20th, 2019

*Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided.

WOD:

1) Every 3:00 x 5 sets:

5 Burpee Muscle-ups +

10 Strict Handstand Push-ups

These should be treated as “sprint” intervals. Scale HSPU’s so you can complete them unbroken…that could be less reps, or a combo of strict and kipping.

2) 4 sets of:

12 Dumbbell Bench Press +

30 second Ring Dip Support

Rest 2-3 minutes between sets. Work as heavy as possible. Focus on good external rotation through the shoulder in the Ring Dip Support.

3) Every 3:00 x 5 sets:

3 Squat Cleans +

3 Thrusters +

3 Push Jerk

Build as heavy as deemed fit. Reference last week for loading.

4) 40 minute EMOTM:

1 – 50m Sled Drag @ Bodyweight

2 – 15 Kettlebell Swings 70/53

3 – 150-200m Run

4 – 20-30 Air Squats

Pick efforts you can maintain for all 10 sets. Get outside and enjoy the sun!

5) Banded “No Money’s”: 5 sets of 20

Rest 90-120 seconds between sets. Focus on activation and position, not speed.


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

https://www.youtube.com/watch?v=HSRfN8xksZ0

Champlain Valley CrossFit – Competition: Tuesday, March 19th, 2019

*Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided.

WOD:

Session A:

1) AQAP:

10 Legless Rope Climbs

Rest 5 minutes

20 Rope Climbs

Scale as needed.

2) 3 rounds AQAP:

75 Double-unders

15 Chest-to-bar Pull-ups

15 Thrusters 115/75

Scale as needed.

3) Single Arm Dumbbell Row: 4 sets of 10/side

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

4) Cable EZ Bar Curl: 3 sets of 30

Rest 90-120 seconds between sets. 


Session B:

1) 5 sets of:

2 Snatch Pulls +

1 Snatch +

1 Hang Snatch

Rest 2-3 minutes between sets. Build to a heavy complex for the day.

2) 5 sets of:

2 Clean Pulls +

1 Clean +

1 Hang Clean +

1 Jerk

Rest 2-3 minutes between sets. Build to a heavy complex for the day.

3) Run – 10 sets of:

100m Sprint

400m Easy

Warm-up appropriately to really hit the first 100m hard. 5000m straight through, no rest anywhere.


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

https://www.youtube.com/watch?v=xQ_IQS3VKjA

Champlain Valley CrossFit – Competition: Monday, March 18th, 2019

*Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided.

WOD:

Session A:

1) 5 rounds @ Moderate Pace:

2000m C2 Bike @ Damper 1

200 Single-unders

20m Bear Crawl

Steady, consistent pace. If you can perform the Single-unders with a heavy rope.


Session B:

1) 5 sets of:

1 Pause Front Squat +

1 Front Squat +

1 Pause Front Squat +

1 Front Squat

Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pause in the bottom for 2-3 seconds on Pause Squats.

2) 5 sets of:

1 Pause Back Squat +

1 Back Squat +

1 Pause Back Squat +

1 Back Squat

Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pause in the bottom for 2-3 seconds on Pause Squats.

3) 21-15-9 – AQAP:

Calories Rowed

Deadlifts 225/155

Scale as needed.

4) Banded Hip Sling Kettlebell Romanian Deadlifts: 4 sets of 15

This is a great positioning and activation drill, and a good one for those of you who struggle with hip hinging. Tie-off a Blue or Green Band to one of the Pull-up Rig masts at hip height. Get inside the band, facing away from the anchor point so that it’s pulling you back. Set the band in your hip hinge, walk out until there is moderate tension, grab your Kettlebell and do your Romanian Deadlifts while in the band.

5) Kettlebell Single Arm Overhead Bulgarian Split Squats: 3 sets of 8/side

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

6) 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=2OhHkBmbb5Y

Champlain Valley CrossFit – Competition: Saturday, March 16th, 2019

WOD:

1) Every 1:30 until Failure: 5 STOH 225/155

Barbell is taken from the floor. Does not have to be unbroken. Add 10/5 pounds each set until failure.

2) 7 minute Up Ladder:

3 Dumbbell Thrusters 50/35

1 Rope Climb 15ft

3+1. 6+2, 9+3, and so on until 7 minutes is up.

3) 3 rounds AQAP:

1000m Row

21 Ring Dips

12 D-Ball Over the Shoulder 150/100

Scale as needed.


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

https://www.youtube.com/watch?v=lE_z2wvC4oI