Category: Competition

I hope you are all having a wonderful summer, enjoying the sunshine and weather, and getting some great training in. I wanted to make a little post about where the “Competition” programming is going at Champlain Valley CrossFit. Over the last 8 years I’ve been programming and running a gym our methodology has evolved and changed from year to year. Different ideas, different tests, different learning experiences. We’ve obviously had a number of successful athletes come out of our gym, but I’d be the first one to tell you it’s not the programming. I’ve always felt programming is just that, programming, and as long as you’re doing varied stuff, focusing on your weaknesses, training hard, and taking care of yourself on the back end you should be making progress. This is why great athletes are great, they do all of this stuff to…

WOD: 1a) 0:00 – 10:00 – 3 rounds AQAP: 14 Strict Handstand Push-ups 7 Overhead Squats 185/135 Scale as needed. This is meant to be quick so scale appropriately. 1b) 10:00 – 30:00 – AQAP: 10 Muscle-ups Then… 10, 9, 8…3, 2, 1 Alternating Dumbbell Snatch 100/70 20, 18, 16…6, 4, 2 Wall Ball 30/20 Then… 10 Muscle-ups Scale as needed. 1c) 30:00 – 60:00 – AQAP: 300 Double-unders 1 mile Run 30 Clean and Jerks 155/105 10 Legless Rope Climbs Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Every 1:00 x 6 sets: Muscle Clean + Push Press Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Every 1:00 x 6 sets: Power Clean + Push Jerk Continue to build loading from Part 1. 3) Every 1:30 x 6 sets: Clean + Jerk Continue to build loading from Part 2. 4) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. 5) Ski Erg: 8 x 500m/:20 Rest Rest 1 minute 8 x 250m/:20 Rest Rest 1 minute 8 x 100m/:20 Rest Pick maintainable, moderate > moderately hard efforts for each respective distance. For results post detailed weights, reps, times, thoughts, etc. for all work completed 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…

WOD: 1) Dumbbell Bench Press: 5 sets of 10 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 2) Push Press: 5 sets of 10 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 3) 5 rounds @ Grinder Pace: 100m Dumbbell Farmers Carry 70/50 100m Kettlebell Front Rack Carry 53/35 100m Sled Drag @ Bodyweight 100ft Handstand Walk Don’t cheat the Front Rack Carry. Make it hard, elbows down, hands at center of chest, handles of the KB should be touch…no elbow up or bells resting on the shoulders. 4) 3 sets not for time: 25 GHD Sit-ups 10 Barbell Roll-Outs 1 minute L-Sit Break up and work through as desired. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE