Competition

Competition: Saturday, August 17th, 2019

*News at CVCF – Softgoods, Qualifiers and More…HERE WOD: 1) AQAP: 21 Hang Power Snatch 75/55 21 Overhead Squats 75/55 75 Double-unders 21/15 Calories Assault Bike 21 Hang Power Snatch 75/55 21 Overhead Squats 75/55 75 Double-unders 21 /15 Calories Assault Bike 21 Hang Power Snatch 75/55 21 Overhead Squats 75/55 75 Double-unders Scale as needed. Prep for the first Wodapalooza workout which many athletes will be doing next week. 2) 3 rounds AQAP: 21 Toes-to-bar 15/side Pistol Squats 9 Muscle-ups Scale as needed. 3) Sled Drag: 400m @ Bodyweight Stimulus is smooth and steady walking, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Competition: Friday, August 16th, 2019

*News at CVCF – Softgoods, Qualifiers and More…HERE WOD: Session A: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 3 Muscle Clean + 3 Push Press Start around 50% of your 1RM and build as heavy as deemed fit. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 2 Power Clean + 2 Push Jerk Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Clean + 1 Jerk Continue to build loading from Part B. 2) AQAP: 12-9-6-3 Clean and Jerk 185/135 4-3-2-1 Rope Climbs 15ft Scale as needed. 3) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. Session B: 1) Trail Run: 10k Moderate pace, get outside, and ideally go run in the woods. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=yLzcsxo-fhsVideo can’t be loaded…

Competition: Thursday, August 15th, 2019

*News at CVCF – Softgoods, Qualifiers and More…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…

Competition: Wednesday, August 14th, 2019

*News at CVCF – Softgoods, Qualifiers and More…HERE WOD: 1) Strict Press – Every 2:00 x 7 sets: 3-3-2-2-1-1-1 Use this to establish a 1RM for the day. 2) Clean Grip Bench Press – Every 2:00 x 7 sets: 3-3-2-2-1-1-1 Use this to establish a 1RM for the day. 3) 40 minute EMOTM: 1 – 10-20 Calorie Row 2 – 5-10 Strict Handstand Push-ups 3 – 50m Sled Drag @ Bodyweight 4 – 2-5 Burpee Muscle-ups 5 – 50m D-Ball Carry 150/100 Picks reps, weights, etc. that you can maintain for all 8 cycles. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Competition: Tuesday, August 13th, 2019

*News at CVCF – Softgoods, Qualifiers and More…HERE WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Muscle Snatch Start light, use this as warm-up and positioning work to get you moving. Reset on the floor between each rep. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Power Snatch Continue to build loading from the Muscle Snatch. Drop and reset between reps. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Snatch Continue to build loading from the Power Snatch. If you’re feeling good, work to a heavy single for the day. 2) 5 rounds AQAP: 21 GHD Sit-ups 15 Box Jump Overs 30/24 9/side Single Arm Dumbbell Push Press 70/50 Scale as needed. 3) For Quality: 21-18-15-12-9-6-3 Strict Pull-ups 500m/450m C2 Bike No dropping from the top of the bar at end of your set, especially if you’re doing…

Competition: Monday, August 12th, 2019

WOD: Session A: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 3-3-2-2-1-1-1 Front Squat Warm-up as needed. Start around 60% of your 1RM. Reference past weeks for loading. Build as heavy as deemed fit. 1b) 0:00 – 10:30 – Every 1:30 x 7 sets: 3-3-2-2-1-1-1 Back Squat Reference past weeks for loading. Build as heavy as deemed fit. 2) 3 rounds AQAP: 400m Run 30 Alternating Dumbbell Goblet Lunges 70/50 Scale as needed. 3) Single Leg Good Morning: 4 sets of 10/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on position and balance first, loading second. 4) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. Session B: 4) Run – 8 sets of: 200m Moderate 100m Sprint 400m Easy Rest 1 minute between sets. Focus on consistency among your paces….

Competition: Saturday, August 10th, 2019

*Damon will be in today, Saturday the 9th to hang out and see people while we do a workout that we’ve jointly put together. For those who know Damon you all know he has been through a lot the last 4 years and he would love to see you all. WOD: 1) 15 minute EMOTM: Minute 1 – 1x (1 Power Snatch + 1 Hang Squat Snatch) Minute 2 – 2x (1 Power Snatch + 1 Hang Squat Snatch) Minute 3 – 3x (1 Power Snatch + 1 Hang Squat Snatch) Drop and reset between reps. Keep the weight fixed for the 3 minute cycle, and then change load accordingly as deemed fit. 2) Clean Power Shrugs: 3 sets of 5 @ 110-130% of 1RM Snatch Rest 2-3 minutes between sets. Use straps if you have them. Add 10-20lbs from last week. 3) AQAP: 21 Bar…

Competition: Friday, August 9th, 2019

*Damon will be in tomorrow, Saturday the 9th to hang out and see people while we do a workout that we’ve jointly put together. For those who know Damon you all know he has been through a lot the last 4 years and he would love to see you all. WOD: Session A: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 1 Clean Pull + 1 Low Hang Clean High-Pull + 1 Low Hang Muscle Clean + 1 Push Press Start around 50% of your 1RM and build as heavy as deemed fit. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 1 Clean Pull + 1 Low Hang Power Clean + 1 Thruster Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Low Hang Clean + 1 Jerk Continue to build loading from…

Competition: Thursday, August 8th, 2019

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…

Competition: Wednesday, August 7th, 2019

WOD: 1) Every 1:30 x 10 sets: 2 Strict Press @ 50% + Moderate Band Tension Weight and band tension should stay fixed for all 10 sets. Goal is speed on the bar. Make sure there is not too much tension. We suggest using a single band attached to the pins, and over the next 3 weeks you can move the pins lower and lower to add small amounts of band tension. Add a small amount of band tension over last week. 2) Clean Grip Bench Press: 8 sets of 4 Start at a moderate weight and build to a heavy set for the day. Rest 2-3 minutes between sets. 3) 10 rounds AQAP: 5 Paralette Handstand Push-ups 8/6″ 10 D-Ball Over the Shoulder 100/70 Scale as needed. 4) 3 rounds AQAP: 50 Burpees 10/side Single Arm Kettlebell Snatch 70/53 Perform all Snatches on 1 arm before…

Champlain Valley CrossFit 2019