Competition

Champlain Valley CrossFit – Competition: Thursday, May 18th, 2017

* We’re getting Married HERE

** As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15).

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, May 17th, 2017

* We’re getting Married HERE

** As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15).

WOD:

1) Push Press: 3 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Start around 70-80% of your 1RM. Build as heavy as deemed fit.

2) Bench Press: Establish a 10RM

Warm-up as needed. Rest as needed. Take as many sets as needed. Don’t be afraid to push to failure.

3) 2″ Deficit Clean Pull: 3 sets of 3 @ 100%

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

4) AQAP:

30 Dumbbell Squat Clean Thrusters 70/50

Scale as needed to keep you from doing Singles.

5) 5 rounds:

20/15 Calorie Assault Bike

20 Wall Balls 20/14

20 Toes-to-bar

20 Kettlebell Swings 70/53

200m Run

Rest 5 minutes

Keep track of time to complete each round.

6) D-Ball Bear Carry: 400m @ 150/100

Keep track of time and attempts to complete.

7) Football Bar Bench Press: 100 Reps

Use a weight you can do 30-40 reps to start. Use the mid grip.

8) AQAP:

50 GHD Sit-ups

2 minute Hollow Hold

1 minute L-Sit Hold


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

Champlain Valley CrossFit – Competition: Tuesday, May 16th, 2017

* We’re getting Married HERE

** As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15).

Pre Class:

1) 18 minute EMOTM:

Station 1 – 10-20 Calorie Ski

Station 2 – 50ft Dumbbell Single Arm Overhead Walking Lunge

Station 3 – 50ft Heavy Sled Push

Alternate arms between each round on the lunge. Pick output you can maintain for all 6 rounds.


WOD:

2) Power Snatch: 7 sets of 3 T+G

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

3) Power Clean + Push Jerk: 5 sets of 3 T+G

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

4) “Regionals 11.3″ – 21-15-9 – AQAP:

Deadlift 315/205

Box Jump 30/24


Extra Work:

5) Muscle-up “In-Out” Transition: 5 sets of 3-5 reps

Starting with the rings at the chest, transition to the dip position, and then back down. Repeat for reps. Use assistance as needed. Rest 2-3 minutes between sets.

6) AQAP:

30 Chest-to-bar Pull-ups

30 Strict Pull-ups

30 Pull-ups

Scale as needed.

7) Strict Ring Dips: 4 sets of Max Reps

Rest 2-3 minutes between sets. If you don’t have a minimum of 10 reps/set, then perform a 10 minute EMOTM.


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

Champlain Valley CrossFit – Competition: Monday, May 15th, 2017

* We’re getting Married HERE

** As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space.

Pre Class:

1) Row: 3 x 2000m

Rest 3 minutes between intervals. Goal should be consistent pace.


WOD:

2) Front Squat Every 2:30: 10-7-5-3

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) Back Squat Every 2:30: 10-7-5-3

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

4) For Max Reps:

4 x 40 seconds Burpees – 20 seconds Rest

4 x 40 seconds Air Squats – 20 seconds Rest

4 x 40 seconds D-Ball Over the Shoulder 150/100 – 20 seconds Rest

Perform all 4 rounds of one movement before moving onto the next.


Extra Work:

5) Romanian Deadlift: 3 sets of 8

Rest 90-120 seconds between sets. Focus on position, then load.

6) Glute Ham Raise: 5 sets of 5

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

7) Sled Drag: 400m @ Bodyweight

Smooth and steady. Not for time.

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, May 13th, 2017

WOD:

1) AQAP:

10-8-6-4-2 Clean and Jerk 225/155

5-4-3-2-1 Snatch 225/155

Lifts are anyway, anyhow.

2) “Regionals 17.1″ – AQAP:

1200m True Form Run

Then…12 rounds of…

4 Strict Handstand Push-ups

8 Chest-to-bar Pull-ups

12 Air Squats

Wear a weight vest 20/14

3) “Regionals 17.2″ – 21-15-9 – AQAP:

Alternating Dumbbell Snatch 80/55

Ring Dips

Snatches are anyway/anyhow.

4) AQAP:

10 Legless Rope Climbs

Scale as needed to get a conditioning stimulus.

5) Sled Drag: 400m

Light. Use this to walk out your legs.


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