Competition

Champlain Valley CrossFit – Competition: Friday, November 9th, 2018

*Winter Sniffels HERE

**Winter 2018 Holiday Schedule HERE

WOD:

Session A:

1) 3 Muscle Snatch + 3 Push Jerk (Snatch Grip BTN): 3 sets @ Light > Moderate

Use this as Warm-up. Rest 90-120 seconds between sets.

2) Power Snatch: 3RM

Rest 2-3 minutes between sets. Drop and reset between reps.

3) Push Jerk: 3RM

Rest 2-3 minutes between sets.

4) 5 Snatch Push Press + Pause Overhead Squat: Max for Day

Rest 2-3 minutes between sets. Pause in the bottom for 2-3 seconds.

5) Jumping Back Squat: 5 sets of 3 @ 20%

Rest 90-120 seconds between sets.


Session B:

1) Strict Handstand Push-up: Max Unbroken Set Every 3:00 x 5 sets

If you have more than a 20 rep average, work a small deficit.

2) Rope Cable Press Downs: 3 sets of 30

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

3) Every 5:00 x 6 sets:

1 – 30/24 Calories Assault Bike + 5 Burpees

2 – 25/20 Calories Assault Bike + 10 Burpees

3 – 20/16 Calories Assault Bike + 15 Burpees

4 – 15/12 Calories Assault Bike + 20 Burpees

5 – 10/8 Calories Assault Bike + 25 Burpees

6 – 5/4 Calories Assault Bike + 30 Burpees

Keep track of time to complete each set.


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

https://www.youtube.com/watch?v=SreIv9freQI

Champlain Valley CrossFit – Competition: Thursday, November 8th, 2018

*Winter Sniffels HERE

**Winter 2018 Holiday Schedule 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 – Push/Pull/Trunk – Thruster + Rope Sit-to-Stand

– Sport/Competition – Thruster + Rope Climb


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

Champlain Valley CrossFit – Competition: Wednesday, November 7th, 2018

*Winter Sniffels HERE

**Winter 2018 Holiday Schedule HERE

WOD:

1) 3 Muscle Clean + 3 Tall Clean: 3 sets @ Light > Moderate

Use this as warm-up. Rest 90-120 seconds between sets.

2) 3-Position Clean (Floor, Knee, Mid-Thigh): Max for Day

Warm-up as needed. Rest 2-3 minutes between sets. 

3) Clean Pull off Riser: 5 @ 108%, 5 @ 113%, 5 @ 118%

Warm-up as needed. Rest 2-3 minutes between sets. Use the same riser height you used Monday. Use straps if you need them/have them.

4) Front Squat: 3 @ 70%, 3 sets of 3 @ 73%

Warm-up as needed. Rest 2-3 minutes between sets.

5) Romanian Deadlift: 3 sets of 5 @ 53% of Deadlift

Warm-up as needed. Rest 90-120 seconds between sets. 3 second Tempo on the Descent.

6) Hip Extension: 3 sets of 30

Rest 90-120 seconds between sets. Add load as deemed fit.

7) C2 Bike – 8 sets of:

1 minute Damper 5

1 minute Damper 4

1 minute Damper 3

1 minute Damper 2

1 minute Damper 1

Goal here is consistent pacing for the entire 40 minutes. Goal here is to learn how to maintain paces with different resistance levels, and for those who haven’t been on a bike much learn how to create some decent power output at high RPM’s. Work at 80-90% of your 40 minute effort pace/wattage.


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

https://www.youtube.com/watch?v=NsflZdSLai4

Champlain Valley CrossFit – Competition: Tuesday, November 6th, 2018

*Winter Sniffels HERE

**Winter 2018 Holiday Schedule HERE

WOD:

1) 3 Tall Jerk + 3 Push Jerk: 3 sets @ Light > Moderate

Warm-up as needed. Rest 90-120 seconds between sets.

2) 2 Pause Jerk + Jerk: Max for Day, 95%, 90%

Warm-up as needed. Rest 2-3 minutes between sets. Hold the bottom of the dip for 2-3 seconds. Build to a heavy set for the day.

3) Behind the Neck Push Press: 5RM for Day

Warm-up as needed. Rest 2-3 minutes between sets. Performed in your Jerk Grip.

4) Power Clean: 3RM for Day

Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between reps.

5) Dumbbell Bench Press: 4 sets of 15

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

6) Row: 250m Every 2:00 x 20 sets

Perform at a hard but maintainable pace.


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

Champlain Valley CrossFit – Competition: Monday, November 5th, 2018

*Winter Sniffels HERE

**Winter 2018 Holiday Schedule HERE

WOD:

Session A:

1) 3 Muscle Snatch + 3 Tall Snatch: 3 sets @ Light > Moderate

This should be used as warm-up drills. Not trying to work heavy here. Rest 90-120 seconds between sets.

2) 3-Position Snatch (Floor, Knee, Mid-Thigh): Max For Day, 95%, 90%

Warm-up as needed. Rest 2-3 minutes between sets. Build to a max complex for the day.

3) Snatch Pull Off Riser (3-4″): 5 @ 110%, 5 @ 115%, 5 @ 120%

Warm-up as needed. Rest 2-3 minutes between sets. Reset on blocks/risers each rep. Use straps if you need them/have them.

4) Back Squat: 1 @ 85%, 5 @ 75%, 1 @ 87%, 5 @ 77%, 1 @ 89%, 5 @ 79%

Warm-up as needed. Rest 2-3 minutes between sets.

5) Jumping Back Squat: 5 sets of 3 @ 20%

Warm-up as needed. Rest 90-120 seconds between sets.

6) Sled Drag: 400m @ Bodyweight

Stimulus is consistent walking, scale load as needed for desired stimulus.

7) Reverse Hyper: 3 sets of 20

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


Session B:

1) Strict Chin-up: 8 sets of 6

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

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

Rest 90-120 seconds between sets. Load as heavy as possible while moving unbroken for the 100ft.

3) 30-20-10 – AQAP:

Dumbbell Front Squats 50/35

Burpees


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

https://www.youtube.com/watch?v=h55Br8luh0w