Competition

Champlain Valley CrossFit – Competition: Tuesday, May 15th, 2018

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”

WOD:

1) 20 minute EMOTM:

1 – 40 seconds Ski/Bike/Row/Run

2 – 5 Kettlebell Deadlifts + 50ft Farmers Carry

3 – 40 seconds Ski/Bike/Row/Run

4 – 5 Double Kettlebell Clean + Push Press

Pick reps, output, etc. you can maintain for all 5 cycles.

2) Snatch Pull + Snatch High-Pull + Muscle Snatch: Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Reset on the floor between each rep. Build as heavy as deemed fit.

3) Snatch Pull + Power Snatch: Every 1:00 x 7 sets

Continue to build loading from the Muscle Snatch. Again, reset on the floor between the reps.

4) Snatch: Every 1:00 x 7 sets

Continue to build loading from the Power Snatch.

5) Every 8:00 x 4 sets:

500m Row

15 Overhead Squats 155/105

7 Bar Muscle-ups

Keep track of time to complete each round.

6) Half Rope Rope Climb: 10 Reps

Work on trying to perform this at consistent pacing/rest periods.

7) False Grip Ring Row: 4 sets of 10

Rest 90-120 seconds between sets. Add load as deemed fit. Feet should be on a 20″ box.


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

https://www.youtube.com/watch?v=zCiCMqmsdgo&t=2108s

Champlain Valley CrossFit – Competition: Monday, May 14th, 2018

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”

WOD:

1) Run:

A) 1200m @ Easy Pace. Rest 1 minute.

B) 4 x 600m (200m moderate, 200m fast, 200m easy). Rest 1 minute between intevals. 3 minutes rest after all 4 intervals are done.

C) 1200m at Moderate Pace

Pacing 

Fast Pacing – Mile PR Pace 

Moderate Pacing – Mile PR Pace + 2-3 seconds per 100m

Easy pacing – Mile PR Pace + 4-5 seconds per 100m

2) Back Rack Box Squat: 10-8-6-6-4 Every 2:30 x 5 sets

Warm-up as needed. Use a box height that puts you at parallel or just above. We will be doing box squats for the next 8 weeks so remember what you’re setup is. In addition don’t be afraid to play around with your stance, standing a little wider is a good fit for Box Squatting and will help you get some more Hamstring Engagement. Remember the goal is to reach back for the box, get those hamstrings involved, not just sit straight down and make it all quads. Reference last week for loading.

3) Dumbbell Farmers Position Box Step-ups: 8/side Every 2:30 x 4 sets

Use the same box height you used to Box Squat. Perform all reps on 1 leg before switching to the other. Use a pair of Dumbbells, one in each hand, no putting them down for the duration of the set.

4) AQAP:

100 Air Squats

50 Dumbbell Power Cleans 50/35

100 Air Squats

Scale as needed.

5) Weighted Pistol Squat: 4 sets of 5/side

Rest 90-120 seconds between sets. No alternating, perform all reps on 1 side, then switch to the other.

6) Dumbbell Sumo Stance Romanian Deadlifts: 3 sets of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

7) Bear Crawl Sled Drag: 6 sets of 50m

Rest 90-120 seconds between sets. Heavy as possible while moving unbroken.

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

https://www.youtube.com/watch?v=oK0luXERpSY

Champlain Valley CrossFit – Competition: Saturday, May 12th, 2018

WOD:

1) Every 1:30 for ALAP:

12/8 Calories Assault Bike

1 Snatch 185/135

Increase Snatch load by 10/5 each round until failure. Scale starting weight or the size of the weight increases so that you can get through at least 10 bars.

2) “Regionals 18.5″ – AQAP:

50 Handstand Push-ups

50 Toes-to-bar

50 Calorie Assault Bike

50 Dumbbell Box Step Overs 70/50 @ 24/20

50ft Right Hand Overhead Dumbbell Lunge + Left Hand at Front Rack 70/50

50ft Left Hand Overhead Dumbbell Lunge + Right Hand at Front Rack 70/50

Scale as needed.

3) “Regionals 18.6″ – AQAP:

4-3-2 Rope Climbs 15ft

16-12-8 Thrusters 155/105

Rope Climbs should be done on a rope that is cut at 5′.


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

https://www.youtube.com/watch?v=TEInBksh0wg

Champlain Valley CrossFit – Competition: Friday, May 11th, 2018

WOD:

1) “Triple 3″ – AQAP:

3000m Row

300 Double-unders

3 mile Run

Have fun!

2) Halting Jerk: 5 sets of 2

Warm-up as needed. Rest 90-120 seconds between sets. Hold the bottom of the dip for 2-3 seconds. Build as heavy as deemed fit.

3) Every 1:30 x 7 sets: 3 Position Power Clean + Push Jerk

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. This should be perform as Hi-Hang, Above the Knee Hang, Floor, and finishes with 1 Push Jerk.

4) Every 1:30 x 7 sets: Clean + 3 Front Squats

Continue building load from complex 1. Build as heavy as deemed fit.

5) AQAP:

80 Calorie C2 Bike

40 Thrusters 95/65

20 Muscle-ups

Scale as needed.

6) D-Ball Bear Hug Reverse Walking Lunge: 6 x 50ft

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

7) Cable Hamstring Curls: 4 sets of 20

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

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

https://www.youtube.com/watch?v=c7mipf2jqvE

Champlain Valley CrossFit – Competition: Thursday, May 10th, 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 – Functional Strength Work – Run + Knees-up + Thruster

– Sport/Competition – Clean + Jerk – Run + Toes-to-bar/Muscle-up + Thruster


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