Competition

Champlain Valley CrossFit – Competition: Monday, April 17th, 2017

*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE

Extra Work:

1) Row: 20 x 250m

Rest 60 seconds between efforts. Goal is maintainable efforts.


WOD:

2) Back Squat: Every 2:00 x 9 sets

Sets 1-3 – 5 Reps

Sets 4-6 – 3 Reps

Sets 7-9 – 1 Rep

Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change.

3) AQAP:

200 Double-unders

100 Air Squats

50 Power Cleans 135/95


Extra Work:

4) Single Leg Kettlebell Deadlift: 4 sets of 10/side

Rest 90-120 seconds between sets. Focus on load over positioning. Perform all reps on 1 leg before switching to the other.

5) Safety Bar Good Morning: 3 sets of 15

Rest 90-120 seconds between sets. Load as deemed fit.

6) Sled Drag: 400m @ Bodyweight

Focus on smooth and steady, this is not for time.

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: Saturday, April 15th, 2017

*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE

WOD:

1) AQAP

15 Squat Cleans 245/165

12 Squat Cleans 265/175

9 Squat Cleans 275/185

Scale as needed to make this a Met-con.

2) AQAP:

12-9-6 Muscle-ups

24-18-12 Alternating Dumbbell Squat Snatch 70/50

Rest as needed.

3) 10-8-6-4-2 – AQAP:

Deadlifts 405/275

Deficit Handstand Push-up 8″

Rest as needed.

4) 12 minute AMRAP:

200m Run

10 Strict Chest-to-bar Pull-ups

20 Alternating Pistol Squats

Rest as needed.

5) L-Sit: Accumulate 2 minutes

Keep track of time and attempts to complete.

6) Sled Drag: 400m

Light. Walk out your legs at a moderate to easy pace.


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

Champlain Valley CrossFit – Competition: Friday, April 14th, 2017

*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE

Pre Class:

1) Assault Bike: 15 x 1000m

Rest 60 seconds between efforts. Goal is maintainable efforts.

2) Snatch Pull +Hang Snatch High-Pull + Hang Power Snatch: 7 sets

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Use straps if you need them/have them.

3) Power Clean + Hang Power Clean + Jerk: 5 sets

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


WOD:

4) Front Squat: Every 2:00 x 9 sets

Sets 1-3 – 5 Reps

Sets 4-6 – 3 Reps

Sets 7-9 – 1 Rep

Warm-up as needed. Add 2.5-5lbs to last week.

5) AQAP:

15 Dumbbell Burpees 50/35

20 Toes-to-bar

25 Dumbbell Power Clean 50/35

30 Toes-to-bar

35 Dumbbell Thrusters 50/35

Dumbbell Burpee standard is whole body on the floor, get the Dumbbells from Ground to Overhead anyway, anyhow.


Extra Work:

6) Dumbbell Overhead Walking Lunge: 6 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, April 13th, 2017

*Thursday’s Programming Is A Changing HERE

**Parking Issues 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.


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

 

Champlain Valley CrossFit – Competition: Wednesday, April 12th, 2017

*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE

WOD:

1) Behind the Neck Jerk: 7 set of 3

Warm-up as needed. Perform in Jerk Grip. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Rest 2-3 minutes between sets.

2) Overhead Squat: Establish a 3RM from the Floor

Warm-up as needed. Rest as needed between attempts.

3) 2 Clean Pulls + 2 Hang Clean Pulls: 3 sets @ 100%

Warm-up as needed. Reset between the Clean Pulls from the floor. Rest 2-3 minutes between sets. Use straps if you need them/have them.

4) AQAP:

12 Squat Clean Thrusters 185/135

75 Double-unders

9 Squat Clean Thrusters 225/155

75 Double-unders

6 Squat Clean Thrusters 245/165

75 Double-unders

3 Squat Clean Thrusters 265/175

Scale as needed.

5) 5 rounds AQAP:

30/20 Calories Assault Bike

20 Chest-to-bar Pull-ups

10 Burpee Box Jump Overs 24/20

Rest 5 minutes

Keep track of time to complete each effort.

6) AQAP:

50 D-Ball Over Shoulder 150/100

Scale as needed.

7) Standing Dumbbell Piston Press: 5 sets of 6/side

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

8) GHD Sit-Ups: 3 sets of 30

Rest 90-120 seconds between sets.


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