Competition

Champlain Valley CrossFit – Competition: Friday, March 17th, 2017

The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) “17.4”- 13 minute AMRAP:

55 Deadlifts 225/155

55 Wall Balls 20/14

55 Calories Row

55 Handstand Push-ups

Rest as needed.

2) 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.

3) 5 rounds AQAP:

15/10 Calories Assault Bike

10 Power Snatch 75/55

5 Muscle-ups

10 Power Snatch 75/55

15/10 Calories Assault Bike

Rest 5 minutes

Keep track of time to complete each round.


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

Champlain Valley CrossFit – Competition: Thursday, March 16th, 2017

The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

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, March 15th, 2017

Schedule for today, 3/15 is the following…

5:45 AM Class Cancelled

7:00 AM-1:00 PM Open Gym

Evening Classes As Normal

Please check Facebook for any changes

** The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) Snatch Grip Push Jerk: 4 sets of 3

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

2) Halting Jerk: 5 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Hold the bottom of the dip for 2 seconds. Build as heavy as possible.

3) BTN Snatch Grip Sotts Press: 4 sets of 5

Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit.

4) 21 minute EMOTM:

Movement 1 – 40 second Easy Bike

Movement 2 – 7 Shoulder-to-Overhead 135/95

Movement 3 – 10 Bar Facing Burpees

Focus on turnover/cycling speed on the Barbell and Burpees.

5) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.


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

Champlain Valley CrossFit – Competition: Tuesday, March 14th, 2017

The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

Pre Class:

1) 21 minute EMOTM:

Movement 1 – 1 Round of Strict Cindy

Movement 2 – 10-20 Calorie Row

Movement 3 – 1-4 Muscle-ups

Pick output you can maintain for all 7 rounds. Muscle-ups are meant to be low volume, scale accordingly. You should hit your last set of Muscle-ups, and feel like you  could keep going and hit 2-3x the number of reps you’ve been doing through the entire EMOTM.


WOD:

2) Snatch Pull + Hang Snatch + Snatch: 7 sets

Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar and reset after the Hang Snatch. All reps full Squat.

3) 2 Clean Pulls + Clean + Jerk: 5 sets

Warm-up as needed. Rest 2-3 minutes between sets Drop the bar and reset after each Clean Pull. Clean is full Squat and Jerk is Split.

4) 8 minute AMRAP:

40 Double-unders

20 Wall Balls 20/14

10 Deadlifts 225/155


Extra Work:

5) Strict Toes-to-bar: 4 sets of 10

Rest 90-120 seconds between sets. 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: Monday, March 13th, 2017

The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

Pre Class:

1) Row – 3 rounds of

50-40-30-20-10 Calories

Rest 60 seconds between intervals

Work on consistent pacing intervals, don’t crush yourself, leave something in the tank at the end of each interval.


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) 10 minute AMRAP:

10 Burpees

20 Russian Kettlebell Swings 70/53


Extra Work:

4) D-Ball Bear Hug Hold Bulgarian Split Squats: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on one leg before switching to the other. Build as heavy as possible.

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

Rest 90-120 seconds between sets. Perform all reps on one leg before switching. Add load if able.

6) Glute Ham Raise: 3 sets of 10

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

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