Author: Jade

Many of you know Mike, and some of you don’t. Regardless he’s been a great athlete and individual to have in the gym, and while we are sad to see him go, we all wish him the best of luck. He left the below note for us, and it makes me feel lucky to have such an amazing group of people here at Champlain Valley CrossFit. Jade, for the website if you feel inclined to post it:To the fire breathing CVCF community,First off, I want to thank everyone at CVCF for making that place what it is. I have been to several CF boxes and CVCF is definitely the greatest community I have experienced. I dropped in the first couple times while my life was in crazy transition after hurricane Irene. I remember how welcoming everyone was and how much my stress level…

WOD: Strict Press: 5-5-5-5-5 @ 70-80% of 1RM Press 10, 9, 8…3, 2, 1 – AQAP:Kettlebell Swings 70/53Pull-upsBox Jumps 30″ Result: Post heaviest set of strict press and time for workoutPost results/thoughts to comments Nice job on the pressing today. Everyone looked smooth and put up some great numbers. Another lung burner of a met-con today. Way to keep pushing through the WOD and keep yourself moving from one movement to the next. Keep up the great work. Cheers. Chris going in for another pull-up George getting up onto the box – Jade

WOD: 5 rounds w/3 minutes rest after each round:200m Run10 Squat Clean Thrusters 95/6515 Burpees20 Walking Lunges These should be max effort. You should see slowing times in your intervals. Do not game these. Post fastest interval, slowest interval, and cumulative time from start to the finish of your 20th lunge on the 5th round.Post results/thoughts to comments Everyone got worked today. This was a tough one for sure and you guys all rocked it. Nice job. Those squat clean thrusters were brutal and I think everyone generally felt like their legs were made of jello when they went out for the runs. Great work, hope to see lots of you tomorrow. Cheers. Getting out in the sunshine Greg blasting the bar overhead – Jade

WOD: Snatch Complex:1 @ 65% of 1RM1 @ 70% of 1RM1 @ 75% of 1RM1 @ 80% of 1RM1 @ 85% of 1RM 1 Complex consists of…1 Snatch Deadlift, 1 Snatch Pull, 1 Power Snatch, 1 Hang Squat Snatch, 1 Overhead Squat. Do not move up in percentages if your technique isn’t dialed. 5 rounds AQAP:7 Deadlifts 315/20521 Double-unders Post results/thoughts to comments Nice work today everybody. While it may seem a little tricky working through these complexes is extremely beneficial, and for many of you is showing you specific places that you need to work on. Met-con was short and sweet today. Heavy deads and double-unders, if you don’t have the double-unders down, keep practicing them, they will come. Hope to see lots of you tomorrow. Cheers. Mike working through the deads Our newest On-ramp class…only 2 classes left until they start joining in the normal…

WOD: “Whitten”- 5 rounds AQAP:22 Kettlebell Swings 70/5322 Box Jumps 24/20400m Run22 Burpees22 Wall Balls 20/14 Post results/thoughts to comments Well, last time we hit this was the 4th of July, and unfortunately I’ll have to say I don’t think it was any easier today. Super tough workout, with a ton of volume, and for those of you who came in you should all be proud for working through something so tough. If you’ve been here the last 3 days, it’s been a lot of volume and hard work, rest easy today, and make sure you rest up tomorrow. Cheers. This was Mikes last weekend workout, we did a tough one, and he decided to do it in full gear…Bart tagged along with a weight vest. Julie and Jordan working hard Wall Balls – Jade