Competition

Champlain Valley CrossFit – Competition: Monday, October 16th, 2017

*Power Dot will be demoing their products Tuesday, the 17th in the evening.

**Fall/Winter Holiday Schedule HERE

WOD:

1) Run – 5 sets of:

400m Easy

300m Moderate

200m Fast

100m Sprint

Rest 3 minutes

Focus on maintainable efforts/paces.

2) Back Squat – Every 2:30:

10 @ 60-65%

8 @ 65-75%

6 @ 70-80%

4 @ 75-85%

Warm-up as needed. Pick weights within the percentage range based on feel.

3) Front Squat – Every 2:30:

5 @ 60-65%

3 sets of 5 @ 65-75%

Pick weights within the percentage range based on feel.

4) For Max Reps:

2 minutes Box Jump Overs 24/20

3 minutes Medball Squat Clean 30/20

4 minutes Calories Ski/Bike/Row

Record total reps for workout.

5) Single Kettlebell Front Rack Bulgarian Split Squats: 4 sets of 6/side

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

6) Barbell Behind the Neck Hip Extension: 4 sets of 12

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

7) Sled Drag: 400m @ Bodyweight

Scale loading if you can’t move continuously.

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: Saturday, October 14th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1a) 0:00-15:00 – AQAP:

30 Muscle-ups

Time Cap of 10 minutes.

1b) 15:00-30:00 – 30-20-10 – AQAP:

Power Snatch 75/55

Bar Facing Burpees

Time Cap of 10 minutes.

1c) 30:00-45:00 – AQAP:

100 Wall Balls 30/20

10 Rope Climbs 15ft

Time Cap of 10 minutes.

1d) 45:00-60:00 – 21-15-9 – AQAP:

Dumbbell Deadlifts 100/70

Kipping Handstand Push-ups

Time Cap of 10 minutes.


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

Champlain Valley CrossFit – Competition: Friday, October 13th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) Assault Bike: 10 x 2000m

Rest 1 minute between intervals. Goal is hard, but maintainable paces.

2) Muscle Clean + Push Press: Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

3) Power Clean + Push Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 1.

4) Clean + Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 2.

5) 10 minute AMRAP:

21 Deadlifts 155/105

20 Double-unders

15 Hang Power Cleans 155/105

20 Double-unders

9 Shoulder-to-Overhead 155/105

20 Double-unders

Scale as needed.

6) Barbell Lunges: 4 sets of 6/side

Rest 2-3 minutes between sets. Build a little heavier than last week.

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, October 12th, 2017

*Fall/Winter Holiday Schedule 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 – Deadlifts + Single Leg Work – Sumo High-Pull + STOH + Jump Rope

– Sport/Competition – Clean + Jerk – DL + HPC + STOH + Jump Rope


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

Champlain Valley CrossFit – Competition: Wednesday, October 11th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) 60 minute AMRAP:

400m Run

2 Rounds of Strict “Cindy”

500m Row

100m Kettlebell Farmers Carry 53/35

250m Ski Erg

10 “Strict” Squat Snatch 45/35

Zone 2/3. Keep rounds all the same time/pace.

2) Log Strict Press: 5 sets of 5

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

3) Bent Over Landmine Row Wide Grip: 4 sets of 20

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

4) GHD Sit-ups: 3 sets of 25

Rest 90-120 seconds between sets.


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