Competition

Champlain Valley CrossFit – Competition: Friday, August 11th, 2017

*Open Gym will be 8-10 AM this Sunday, the 13th.

**Mike Molloy Nutrition Seminar Here

***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

Pre Class:

1) Run – 6 sets of:

200m Fast

800m Recovery

Work for consistent paces on both distances. Goal should be to keep the Recovery pace as fast as possible without sacrificing speed on the Fast pace. Fast pace should be faster than your mile PR.

2) Front Squat: 5 sets of 3

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


WOD:

3) Clean High-Pull + Low Hang Muscle Clean + Front Squat: Every 1:00 x 7 sets

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

4) Clean Pull + Low Hang Power Clean + Push Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 1.

5) Clean Pull + Low Hang Clean + Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 2.

6) 2-3-4 minute AMRAP – 1 minute Rest:

75 Double-unders

21 Shoulder-to-Overhead 135/95

Max Bar Facing Burpees

Rest 1 minute between each AMRAP. Score is total Burpees each round.


Extra Work:

7) Double Kettlebell Overhead Lunges: 6 sets of 50ft

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

Champlain Valley CrossFit – Competition: Thursday, August 10th, 2017

*Mike Molloy Nutrition Seminar Here

**All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

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 + Accessory Work – Jump Rope + STOH + Burpee

– Sport/Competition – Clean + Jerk – Jump Rope + STOH + Burpee


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

Champlain Valley CrossFit – Competition: Wednesday, August 9th, 2017

*Mike Molloy Nutrition Seminar Here

**All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

WOD:

1) Every 3:00 x 6 sets:

Sets 1 & 2 – 5 Push Press + 1 Jerk

Sets 3 & 4 – 3 Push Press + 3 Jerks

Sets 5 & 6 – 1 Push Press + 5 Jerks

Warm-up as needed. Build as heavy as deemed fit.

2) Bamboo Bar Bench Press: 4 sets of 12

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

3) Deficit Deadlift: 3 sets of 3

Rest 2-3 minutes between sets. Build as heavy as deemed fit. 2-3″ deficit.

4) 4 sets of:

21/18/15/12 Unbroken Thrusters 135/95

21/18/15/12 Calories Assault Bike

800m Recovery Jog

No rest between sets. Thruster and Assault Bike should be at a hard effort. Recovery Jog should be done at a goal pace that you are going to maintain for all 4 sets. Run as fast as possible, while still being able to recover through the Run and hit the next round of Thrusters/AB at a hard effort.

5) Max Reps:

90 seconds Clean and Jerk 225/155

90 seconds Rest

60 seconds Clean and Jerk 225/155

60 seconds Rest

30 seconds Clean and Jerk 225/155

30 seconds Rest

Scale to a load you can do a minimum of a rep every 10 seconds.

6) Kettlebell Farmers Carry: 100m @ 203/124

For time. Keep track of attempts to complete.

7) Pendlay Row: 4 sets of 8

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

8) L-Sit: 6 x :20 ON/:40 OFF

Scale time as needed.


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

Champlain Valley CrossFit – Competition: Tuesday, August 8th, 2017

*Mike Molloy Nutrition Seminar Here

**All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

Pre Class:

1) 18 minute EMOTM:

1 – 1 Round of “Mary”

2 – 1 Round of “Mary”

3 – 100ft Double Kettlebell Fron Rack Carry 70/53

4 – 100ft Double Kettlebell Fron Rack Carry 70/53

5 – 10-20 Calories Ski Erg

6 – 10-20 Calories Ski Erg

Pick efforts you can maintain for the 3 cycles. “Mary” is 5 HSPU, 10 Pistols, 15 Pull-ups.


WOD:

2) Snatch High-Pull + Low Hang Muscle Snatch + Overhead Squat: Every 1:00 x 7 sets

Start around 50% of your 1RM and build a heavy as deemed fit.

3) Snatch Pull + Low Hang Power Snatch + Overhead Squat: Every 1:00 x 7 sets

Continue to build loading from Part 1.

4) Snatch Pull + Low Hang Snatch: Every 1:00 x 7 sets

Continue to build loading from Part 2.

5) AQAP:

30 Alternating Dumbbell Snatch 70/50

60 Knees-to-armpits

30 Alternating Dumbbell Snatch 70/50


Extra Work:

6) Strict Deficit Handstand Push-up: 7 sets of 3

Build to a max deficit. Rest 90-120 seconds between sets.

7) Strict Bar Dips: 50 Reps

Goal is to complete in sets no smaller than 5.


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

Champlain Valley CrossFit – Competition: Monday, August 7th, 2017

*Please be aware that the next 10 days (7/28 – 8/7) Jade, Dani, Kristi, will be gone, and Laura will be out part of this time as well. Our other coaches have graciously given up their time to help keep the gym open for all scheduled classes. However, please note the gym will be open for Classes on the schedule and only that. The gym will close up accordingly in between sessions when there are larger breaks between classes. In addition, given the light coaching staff, there will generally be just one coach on per class, please give them your undivided attention and respect so that classes can run smoothly. Thanks so much!

**Mike Molloy Nutrition Seminar Here

***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

Pre Class:

1) Row:

2000m

Rest 2 minutes

1500m

Rest 2 minutes

1000m

Rest 2 minutes

500m

Start at a moderate pace, goal is to cut 3-5 seconds of your pace for each distance.


WOD:

2) Back Squat: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Start heavier than last week. Build as heavy as deemed fit.

3) D-Ball Bear Hug Box Step-ups: 6/side Every 2:00 x 5 sets

Performed as a continuation of your Back Squats starting at 10:00 on the clock. Perform all 6 reps on 1 leg before switching to the other. Set box height so your knee in hip are in line.

4) 10 minute Up Ladder:

5 Hang Power Clean 135/95

200m Run

For this workout the run stays fixed…so, 5 + 200m, 10 + 200m, 15 + 200m, and so on until 10 minutes is up.


Extra Work:

5) Hip Extension: 3 sets of 15

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

6) Hip Thrusts: 100 Reps

Not for time. No Weight. 1 second pause/contraction at the top of each rep.

7) Sled Drag: 400m @ Bodyweight

Focus on walking through your heels, keeping your torso upright.

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