Competition

Champlain Valley CrossFit – Competition: Thursday, January 17th, 2019

*Cleaning out the Cubbies HERE

**The Open is Coming…And We Won’t Be Participating 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 – Front Squats + Ring Rows + Box Jump Overs + Wall Balls

– Sport/Competition – Snatch/Clean + Jerk – Squat Cleans + Pull-ups + Box Jump Overs + Wall Balls


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

Champlain Valley CrossFit – Competition: Wednesday, January 16th, 2019

*Cleaning out the Cubbies HERE

**The Open is Coming…And We Won’t Be Participating HERE

WOD:

Session A:

1) Pause Bench Press w/Chains or Bands: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. You choose the band tension/chain weight.

2) Every 2:00 x 7 sets: 7 T+G Power Snatch

Repeat from last week. Work heavy if you’re feeling it, or work light and focus on barbell cycling speed if you’re feeling a little beat up.

3) AQAP:

21-18-15-12-9-6-3 Strict Handstand Push-ups

100ft Dog Sled Push @ 2x Bodyweight

Scale as needed. Dog Sled weighs 100lbs, include that in your total weight.

4) Dumbbell Skull Crushers: 4 sets of 15

Rest 90-120 seconds between sets.

5) Sumo Stance Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Focus on position over loading.

6) Cable Hamstring Curls: 3 sets of 20

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


Session B:

1) 40 minute EMOTM:

1 – 100-200m Run

2 – 10-15 Bar Facing Burpees

3 – 10-20 Calories Assault Bike

4 – 8-12 D-Ball Over the Shoulder 100/70

Scale effort as needed. Goal is consistency across all 10 rounds.


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

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

Champlain Valley CrossFit – Competition: Tuesday, January 15th, 2019

*Cleaning out the Cubbies HERE

**The Open is Coming…And We Won’t Be Participating HERE

WOD:

Session B:

1) Every 3:00 x 7 sets:

5 Strict Pull-ups +

10 Chest-to-bar Pull-ups

Performed as a complex. If you don’t have the capacity to perform 7 unbroken sets of this, scale volume appropriately. Use this as an opportunity to get some low intensity volume and skill work in.

2) Close Grip Chin-up: 5 sets of 5

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

3) AQAP:

50-40-30-20-10 Kettlebell Swings 70/53

25-20-15-10-5 Toes-to-bar

Scale as needed.

4) Seated Neutral Fat Grip Cable Row: 4 sets of 20

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

5) Single Arm Kettlebell Upright Row: 4 sets of 10/side

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


Session B:

1) Snatch Warm-up – 2-3 sets not for time:

5 3-Stop Snatch Pulls (Below Knee, Mid-Thigh, Pockets)

5 Snatch Grip Press

5 Pause Overhead Squat

Use this as warm-up.

2) Heavy Complex for Day + 3 Back Off Sets @ 80-90%:

Snatch Pull +

Low Hang Power Snatch +

Low Hang Snatch

Rest as needed. Don’t spend more than 30 minutes on this. Goal should be to keep to 5 sets to establish your Max, and then hit the 3 back-off sets accordingly.

3) Heavy Complex for Day + 3 Back Off Sets @ 80-90%:

Clean Pull +

Low Hang Power Clean +

Low Hang Clean +

Jerk

Rest as needed. Don’t spend more than 30 minutes on this. Goal should be to keep to 5 sets to establish your Max, and then hit the 3 back-off sets accordingly.

4) Row – 10 sets of:

300m Row

Rest 60 seconds

200m Row

Rest 60 seconds

100m Row

Rest 60 seconds

Hard, but consistent efforts for each respective difference.


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

https://www.youtube.com/watch?v=UPi9o2jjWPo

Champlain Valley CrossFit – Competition: Monday, January 14th, 2019

*The Open is Coming…And We Won’t Be Participating HERE

WOD:

Session A:

1) C2 Bike – Nasal Breathing Only:

10 minutes Easy @ Damper 1

Then…4 sets of…

:30 Hard @ Damper 5

1:00 Easy @ Damper 1

1:00 Hard @ Damper 3

2:00 Easy @ Damper 1

1:30 Hard @ Damper 1

3:00 Easy @ Damper 1

This should be one continuous piece taking 46 minutes.


Session B:

1) 5 sets of:

1 Pause Front Squat +

1 Tempo Front Squat +

1 Front Squat

Rest 2-3 minutes between sets. Pause Squat should be 3 seconds in the bottom and no bounce to get out of the hole. Tempo Squat should be 3 second descent to the bottom…not 3 seconds through the top half of the ROM and then drop into the hole, 3 seconds to get down to the bottom. Goal is heavier than last week, that could be either top end load, or bringing your lower sets up in weight.

2) 5 sets of:

1 Pause Back Squat +

1 Tempo Back Squat +

1 Back Squat

Rest 2-3 minutes between sets. Pause Squat should be 3 seconds in the bottom and no bounce to get out of the hole. Tempo Squat should be 3 second descent to the bottom…not 3 seconds through the top half of the ROM and then drop into the hole, 3 seconds to get down to the bottom. Goal is heavier than last week, that could be either top end load, or bringing your lower sets up in weight.

3) 5 rounds AQAP:

10 Power Cleans 135/95

50 Double-unders

Scale as needed.

4) Overhead Bulgarian Split Squat: 4 sets of 10/side

Rest 2-3 minutes between sets. Keep the loading light-to-moderate and focus on position, balance, range-of-motion.

5) Single Leg Hip Extension: 4 sets of 10/side

Rest 90-120 seconds between sets. Add load if needed.

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, January 12th, 2019

*The Open is Coming…And We Won’t Be Participating HERE

WOD:

1) Every 2:00 x 7 sets: 10-20 Unbroken Strict Handstand Push-up

Pick a rep count you can maintain for all 7 sets. If you don’t have the capacity for 10 reps consistently unbroken, scale the reps appropriately and add on sets to get some solid volume of a minimum of 50 reps.

2) Weighted Strict Bar Dips: 6 sets of 4

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

3) Every 1:30 Until Failure: 3-Position Squat Clean Thruster 155/105

Add 10/5 Every 1:30 until failure. Order is Floor, Low Hang, Above the Knee Hang…this is a total of 3 Squat Clean Thrusters, NOT 3 Squat Cleans + 1 Thruster. Must be performed as a complex.

4) AQAP:

21-15-9 Thrusters 115/75

12-9-6 Bar Muscle-ups

Scale as needed.

5) AQAP:

30 Dumbbell Box Step-Overs 50/35 @ 24/20

30 Overhead Squats 185/135

30 Dumbbell Box Step-Overs 50/35 @ 24/20

Scale as needed.

6) 3 sets of:

10 Dead-Stop Strict Press +

30 second Handstand Hold

Rest 2-3 minutes between sets. Each rep is performed from a Dead-Stop at the Front Rack.


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

https://www.youtube.com/watch?v=5aETyEB_VLI