Competition

Champlain Valley CrossFit – Competition: Tuesday, June 20th, 2017

Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd

WOD:

1) Power Snatch: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

3) 21-15-9 – AQAP:

Hang Power Clean + Push Jerk 135/95

75 Double-unders

With the barbell 1 rep is a Hang Power Clean into a Push Jerk, you can’t do the 21 Hang Power Cleans and then the 21 STOH.


Extra Work:

4) AQAP:

15 Rope Climbs 15ft

30 Strict Ring Dips

60 Alternating Pistol Squats

Scale as needed.

5) Wall Facing Strict Handstand Push-up: 10 minute EMOTM

You pick the reps and whether you want to go to a deficit.


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

Champlain Valley CrossFit – Competition: Monday, June 19th, 2017

Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd

Pre Class:

1) Run – 6 sets:

800m @ 80-90%

400m Easy

No reset between sets, continuous 7200m piece.


WOD:

2) Front Squat – Every 2:30: 10-7-7-5

Warm-up as needed. Reference 5/8/17 for loading. Build as heavy as deemed fit.

3) Back Squat – Every 2:30: 10-7-7-5

Warm-up as needed. Reference 5/8/17 for loading. Build as heavy as deemed fit.

4) 30-20-10 – AQAP:

Front Rack Alternating Lunges 135/95

500m Row


Extra Work:

5) Reverse Sled Drag: 400m

Moderate weight. Focus on keeping yourself moving.

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

Champlain Valley CrossFit – Competition: Saturday, June 17th, 2017

Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd

WOD:

1) 5 rounds AQAP:

12 Dumbbell Deadlifts 70/50

9 Dumbbell Hang Power Cleans 70/50

6 Dumbbell Shoulder-to-Overhead 70/50

Scale as needed.

2) 3 rounds AQAP:

400m Run

12 Overhead Squats 185/135

3 Legless Rope Climbs 15ft

Scale as needed.

3) 3 rounds AQAP:

50m D-Ball Bear Hug Carry 150/100

20 Ring Dips

Scale as needed.

4) Paralette Handstand Push-up: 10 minute EMOTM

You choose the depth and whether you want to do strict or kipping.

5) Yoke Carry: 8 x 25m

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


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

Champlain Valley CrossFit – Competition: Friday, June 16th, 2017

Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd

Pre Class:

1) Run – 7 sets of:

400m Run @ Mile Pace

Rest 2 minutes

100m Sprint

100m Walk

Work for consistent efforts on your 400m Runs, 100m get after it.

2) Pause Back Squat: 3 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom for 3 seconds. No bouncing. Build as heavy as deemed fit.


WOD:

3) Snatch Pull + Low Hang Power Snatch + Hang Power Snatch: Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

4) 2 Hang Power Cleans + 2 Push Jerk: Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

5) AQAP:

9 Bar Muscle-ups

15 Burpee Box Jump Overs 24/20

21 Power Snatch 135/95

15 Burpee Box Jump Overs 24/20

9 Bar Muscle-ups


Extra Work:

6) Double Dumbbell Overhead Walking Lunge: 5 sets of 50ft

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

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

Champlain Valley CrossFit – Competition: Thursday, June 15th, 2017

Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.

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