Competition

Champlain Valley CrossFit – Competition: Tuesday, July 10th, 2018

*Games Fundraiser HERE

**Help Us Grow Our Brand HERE

WOD:

1) 20 minute EMOTM:

1 – 40 seconds Ski/Bike/Row/Run

2 – 3 Dumbbell Man Makers 70/50

3 – 40 seconds Ski/Bike/Row/Run

4 – Handstand Walk Obstacles

Man Maker is Push-up, Row Left + Right, Clean, and Shoulder-to-Overhead. Pick output you can maintain for the 5 cycles.

2) Every 1:30 x 7 sets: Hi-Hang Muscle Snatch + Hang Muscle Snatch + Muscle Snatch + Snatch Push Press + Pause Overhead Squat

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor for the 3rd rep, no Touch-and-Go. Pause for a few seconds in the bottom on the Overhead Squat.

3) Every 1:30 x 7 sets: Hi-Hang Muscle Clean + Hang Muscle Clean + Muscle Clean + Thruster

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor for the 3rd rep, not Touch-and-Go.

4) Every 4:00 x 10 sets

12/8 Calories Assault Bike

9 Chest-to-bar Pull-ups

6 Burpee Box Jump Overs 24/20

3 Alternating Dumbbell Squat Snatch 100/70

Flip flop the order each round….Round 1 is 12/9/6/3, Round 2 is 3/6/9/12, and continue like that. Start on your non-dominant arm on the Snatch each round.

5) AQAP:

9-6-3 Rope Climbs 15ft

3-2-1 Legless Rope Climbs 15ft

Scale as needed.

6) Single Arm D-Handle Seated Cable Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible, but keep it strict.

7) Strict Toes-to-bar: 30 Reps

Use a stall bar if you have one.


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

https://www.youtube.com/watch?v=m8LFT9tBNdI

Champlain Valley CrossFit – Competition: Monday, July 9th, 2018

*Games Fundraiser HERE

**Help Us Grow Our Brand HERE

WOD:

1) 10 sets of:

500m Ski Erg

100m Recovery Walk

Maintainable paces/times is the goal.

2) Back Squat: 10-8-6-6-4 Every 2:30

Warm-up as needed. Reference loading from last week and work to build on that a little.

3) Dumbbell Farmers Reverse Lunge: 8/side Every 2:30

Warm-up as needed. Start at a moderate load and build as deemed as fit. Alternate legs each rep.

4) 21-18-15-12 – AQAP:

Dumbbell Front Squats 70/50

400m Run

Scale as needed.

5) Sled Sprints: 8 x 25m @ 50% Bodyweight

Rest 90-120 seconds between sets. Make sure you warm-up appropriately.

6) Single Leg Kettlebell Deadlift: 3 sets of 12/side

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

7) Cable Hamstring Curls: 4 sets of 20

Rest 90-120 seconds between sets.

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

https://www.youtube.com/watch?v=7JGtQb-qcos

Champlain Valley CrossFit – Competition: Saturday, July 7th, 2018

*Programming Shift HERE

**Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th

***Games Fundraiser HERE

****Help Us Grow Our Brand HERE

WOD:

1) AQAP:

21 Power Snatch 115/75

15 Power Snatch 155/105

9 Power Snatch 185/135

Rest 5 minutes

15 Squat Snatch 115/75

12 Squat Snatch 155/105

9 Squat Snatch 185/135

Scale as needed.

2) 3 rounds AQAP:

400m Run

30 Chest-to-bar Pull-ups

20 Deadlifts 225/155

Scale as needed.

3) AQAP:

50m D-Ball Bear Carry 150/100

21 Dumbbell Thrusters 50/35

21 Strict Handstand Push-ups

50m D-Ball Bear Carry 150/100

21 Strict Handstand Push-ups

21 Dumbbell Thrusters 50/35

50m D-Ball Bear Carry 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=izoyT5BpcVo

Champlain Valley CrossFit – Competition: Friday, July 6th, 2018

*Programming Shift HERE

**Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th

***Games Fundraiser HERE

****Help Us Grow Our Brand HERE

WOD:

1) C2 Bike – 3 sets of:

2500m 

Rest 3:00 

2000m 

Rest 2:30 

1500m 

Rest 2:00 

1000m 

Rest 1:30 

500m 

Rest 1:00

Work for maintainable efforts across the respective distances.

2) Every 1:30 x 7 sets: 3 Snatches

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between each rep. All reps are full Squat.

3) Every 1:30 x 7 sets: 2 Clean and Jerk

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between each rep. All reps are full Squat and Split.

4) 1+1/4 Front Squat: 3 sets of 2

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

5) AQAP:

800m Run

12 Muscle-ups

150 Double-unders

9 Muscle-ups

50 Wall Balls 30/20

6 Muscle-ups

Scale as needed.

6) 3 sets of:

100m Sled Drag @ Bodyweight>

+

2 minutes Box Step-ups @ 24/20

Not for time. Casual grinder pace. Stimulus is posterior accessory work.

7) 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=sztHzlXTytI

Champlain Valley CrossFit – Competition: Thursday, July 5th, 2018

*Programming Shift HERE

**Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th

***Games Fundraiser HERE

****Help Us Grow Our Brand 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 – Functional Strength Work – Run, Push-up, Double-under, Wall Ball

– Sport/Competition – Clean + Jerk – Run, Push-up/Muscle-up, Double-under, Wall Ball


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