Competition

Champlain Valley CrossFit – Competition: Friday, January 12th, 2018

WOD:

1) Every 3:00 x 12 sets:

15 Calories Assault Bike

15 Calories Ski Erg

Work for consistent pacing. Flip flop order each round.

2) Every 1:30 x 7 sets: Clean High-pull + Hang Muscle Clean + 2 Push Press

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Use this as warm-up/skill work.

3) Every 1:30 x 7 sets: Clean + Hang Clean

Continue to build loading from Part 1.

4) Jerk: 5 sets of 3

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

5) Back Squat: 3 set of 5

Warm-up as needed. Rest 2-3 minutes between sets. Heavy but not maximal.

6) Front Squat: 3 set of 5

Warm-up as needed. Rest 2-3 minutes between sets. Heavy but not maximal.

7) AQAP:

50 Double-unders

50 Shoulder-to-Overhead 115/75

50 Double-unders

50 Toes-to-bar

50 Double-unders

50 Dumbbell Front Rack Lunges 50/35

50 Double-unders

Scale as needed.

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

Champlain Valley CrossFit – Competition: Thursday, January 11th, 2018

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 – Deadlifts + Single Leg Work – STOH, Knees-up, Lunges, Jump Rope

– Sport/Competition – Clean + Jerk – STOH, T2B, Lunges, Jump Rope


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

Champlain Valley CrossFit – Competition: Wednesday, January 10th, 2018

WOD:

1) Bench Press – Every 2:30:

8 @ 60-70%

6 @ 70-80%

4 @ 80-90%

4 @ 85-95%

Pick weights based on feel.

2) Strict Press – Every 2:30:

5 @ 65-75%

4 @ 75-85%

3 @ 80-90%

3 @ 85-95%

Pick weights based on feel.

3) Deadlift:

10 @ 60-65%

8 @ 65-75%

6 @ 70-80%

4 @ 75-85%

Pick weights based on feel.

4) Hang Power Clean: 5 Reps Every 2:00 x 8 sets

Start around 60% of your 1RM. Build as heavy as deemed. Only build as heavy as you can maintain cycling the bar.

5) Paralette HSPU: 7 sets Every 1:30

You pick the deficit, strict or kipping, and reps.

6) Tempo Ring Push-up: 4 sets of 8

Rest 2-3 minutes between sets. 3 second Descent, 3 second Hold, Fast Up.

7) Not For Time:

50 GHD Sit-ups

20 Strict Toes-to-bar

1 minute Sandbag Bear Hold 250/200

Use a stall bar if you have one.


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

Champlain Valley CrossFit – Competition: Tuesday, January 9th, 2018

WOD:

1) 21 minute EMOTM:

1 – 40 seconds Ski/Bike/Row/Run

2 – 5-10 Triple-unders

3 – 5/side Dumbbell Suit Case Deadlift

Pick loading and output you can maintain for all 7 rounds. Use this as warm-up/skill work, this shouldn’t be a Met-con.

2) Every 1:30 x 7 sets: Snatch High Pull + Hang Muscle Snatch + 2 Overhead Squats

Warm-up as needed. Start light, use this as a warm-up and technique work.

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

Continue to build on loading from Part 2. No dropping the bar between reps. All reps full Squat.

4) Every 4:00 x 10 sets;

15 Calories Row

12 Dumbbell Thrusters 35/25

9 Chest-to-bar Pull-ups

Keep track of time to complete each rep. Movements should be unbroken. Work to find how hard you can push the row and still hit everything with fast transitions and unbroken movements.

5) Strict Muscle-up: 10 minute EMOTM

Pick a rep scheme you can maintain. If you don’t have these, work on an assisted version.

6) Peg Board: 7 sets of 1

Rest as needed between sets.

7) Single Arm Dumbbell Row: 4 sets of 20/side

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


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

Champlain Valley CrossFit – Competition: Monday, January 8th, 2018

WOD:

1) Bike Erg: 8 sets

3:00 Easy Wattage

:30 +50 Watts

:30 +50 Watts

:30 +50 Watts

:30 +50 Watts

This is one continuous 40 minute piece. Example pacing would be 150 watts, 200 watts, 250 watts, 300 watts, 350 watts.

2) Every 3:00 x 5 sets: 3 Pause Front Squats + 5 Front Squats

Warm-up as needed. Start around 60% of your 1RM Squat. Build as heavy as deemed fit. On Pause Squats hold in the bottom for 3 seconds each rep.

3) Every 3:00 x 3 sets: 3 Pause Back Squats + 5 Back Squats

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

4) 10 minute AMRAP:

30 Bar Facing Burpees

20 Power Cleans 135/95

30 Bar Facing Burpees

10 Power Cleans 185/135

30 Bar Facing Burpees

Max Power Cleans 225/155

Scale as needed so you get to the final bar.

5) Double Kettlebell Front Rack Lunge: 4 sets of 8/side

Rest 2-3 minutes between sets. Alternate legs each rep.

6) Single Leg Hip Thrusts: 3 sets of 15/side

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

7) Glute Ham Raise: 5 sets of 5

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

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