Author: Jade

WOD: Max Clean and Jerk, and Clean: 20 minutes 10, 9, 8…3, 2, 1 – AQAP:Squat Cleans 135/9530 Double-unders Post results/thoughts to comments Awesome job today everybody, it was great to see so many people in the building throwing down and working hard. A number of you hit PR’s on your Clean and Jerks which is awesome, and I saw a lot of you work with the weights that you can do properly which is hugely important. The Olympic lifts are all about technique, so take the time to learn them and do them right, even if it means lifting less weight until you get it right. See you tomorrow. Cheers. Garrett with beautiful positioning in the bottom of his clean…elbows up, tall chest, knees out, weight in the heels Carrie only just finished On-ramp but she has been coming consistently and is doing…

WOD: Teams of 3 AQAP:400m Run200m Sled Drag 135/9550 Burpees100 Box Jumps 24/18150 Ball Slams 24/18100/side Walking Lunges50 Burpees200m Sled Drag 135/95400m Run The run is done as a group on both ends. Aside from that, only 1 person may work at a time, and at all times someone needs to be holding a plate, 45/25, over their head. If the plate touches the ground it is a 25 burpee penalty for the team. If the plate comes down from overhead but doesn’t touch the ground it must be handed off to a partner and you must stop working until the plate is back overhead. Post results/thoughts to comments First I just want to say thank you to the amazing group of athletes that come to Champlain Valley CrossFit. We had an amazing opening day and it couldn’t have been done without you…

WOD: Front Squat: 20 minutes to establish a 1RM Front Squat 8 rounds for Max Reps of:20 seconds Deadlift 225/15510 seconds Rest20 seconds Ball Slams 40/3010 seconds Rest20 seconds Air Squats10 seconds Rest Post results/thoughts to comments PR’s all over the place today. Awesome to see so many of you working diligently to improve your positioning on the front squat and in return you get to move more weight. A nice burner of a met-con today, you all did awesome and pushed yourselves hard. Hope to see tons of you tomorrow for the Open house, bring any and everyone. Cheers. Julie, Carol, and Sarah working through the Deadlifts…Carol is our oldest member at almost 67 and is as strong as ever…what’s your excuse for not dedicating a few hours a week to improving your health, fitness, and longevity Friday night throwing down and working…

WOD: 6 minute AMRAP:7 Hang Power Cleans 155/10521 Double-unders Rest exactly 8 minutes AQAP:1000m Row2 minutes Rest500m Row2 minutes Rest250m Row Post results/thoughts to comments Awesome work on the hang cleans today everybody. We hit them with light weight on Tuesday, and hit them again heavier today. A lot of you started to get the movement dialed in a bit better. Great job. Way to push it hard on the rowing and really kill yourselves, there’s no better thing to do on the rower. See you tomorrow. Cheers. Ryan gritting through the cleans Starting to get the quotes put back up…let us know if you have any you want up. Tanya making sure to get those elbows forward – Jade

WOD: Max Snatch: 20 minutes to establish a max snatch (squat, power or split, no muscle or pressing out) 5 rounds AQAP:10 Chest-to-bar Pull-ups15 Hand Release Push-ups20 Box Jumps 24/18 Post results/thoughts to comments Awesome work today everybody. It was great to see those of you with shoulder mobility issues work on your mobility and or work on learning the split snatch. Hope you all can continue to make it in over the rest of the week and next week to hit some benchmark strength work. Keep it up everybody, you are all amazing athletes and people. Cheers. Working hard Stephanie getting full extension off the box – Jade