Author: Jade

WOD: “Snatch Cindy”- AQAP:1 Snatches 135/951 Round of Cindy2 Snatches 135/951 Round of Cindy3 Snatches 135/951 Round of Cindyand so on until10 Snatches 135/951 Round of Cindy Post results/thoughts to comments Great work on the snatches today everybody. As I continue to reiterate and many of you follow closely, work light if you don’t have the technique. Get the technique down, then start adding the weight. It will pay off. You all did awesome on the workout and flew through a tough combination of heavy snatches and high rep bodyweight stuff. Great job. Cheers. Ken throwing the 135lbs overhead with ease Tim with great position on his snatch Bart also with a nice full position of extension – Jade

WOD: AQAP – Unbroken: (reps must be precision, no breaking, and any no rep is a restart)50 Double-unders 0-3 minutes40 Kettlebell Swings 53/35 3-6 minutes30 Wall Balls 20/14 6-8 minutes20 Pull-ups 8-10 minutes10 Push Jerks 155/105 10-12 minutes This workout has a 12 minute time cap. The times displayed are the time limits on each movement. If you hit 3 minutes and haven’t completed the 50 double-unders you have to move on. Rest Exactly 6 minutes4 rounds AQAP:2 Muscle-ups8 Kettlebell Snatch/side 53/35 Post results/thoughts to comments Awesome work today everybody. While the first workout is maybe a little more than some of you are looking for out of a fitness program, I think it is good for everyone to do and an incredibly important and powerful tool for your mental fortitude. Kim Dannies entitled the workout “Candyland” because if you screw up you…

WOD: Teams of 3 – AQAP:150 Thrusters 95/65150 Box Jumps 24/18150 Sumo Deadlift High-pulls 95/65150 Burpees 1 person works at a time. You have 1 bar and 1 box. You must maintain the order. Each member can do as much or as little work as they like. Post results/thoughts to comments A lot of folks have asked about team workouts so I’m going to try and incorporate them a little more often. They are tons of fun and I think everybody had a blast today. You all did awesome. For the future one of the keys to being efficient at a team workout, is quick reps, and quick transition times. Once you start to slow on a movement you should stop and rotate to the next person. Small shorts bursts are most efficient. Keep up the great work everybody. Hope to see lots…

The CrossFit Open is quickly approaching. Everybody should be signing up. There is no reason any of you can’t or shouldn’t compete. It’s a great way to test yourself, and see how you stack up against 30,000+ people around the world. There is a scaled option as well for those who can’t move the weights or have the skills that are prescribed in the workouts. Registration is $20, and can be done online HERE. I’ve already paid and registered our gym as a Team. We will be looking to send a strong team to the Regionals with the hopes of qualifying for the CrossFit Games. The first workout is released in 3 weeks, on February 22nd. Champlain Valley CrossFit will be running the Open workout on Friday nights. Heats will start at 4:30 PM, and go roughly every 15-30 minutes depending on the…

WOD: Deadlift:5 @ 65% of 1RM5 @ 70% of 1RM3 @ 75% of 1RM3 @ 80% of 1RM1 @ 85% of 1RMMax Reps @ 90% of 1RM 10 minute AMRAP:2 Power Cleans 155/1051 Hand Stand Push-ups4 Power Cleans 155/1052 Hand Stand Push-ups6 Power Cleans 155/1053 Handstand Push-ups8 Power Cleans 155/1054 Hand Stand Push-upsand so on until 10 minutes is up Post results/thoughts to comments Big numbers today everybody. Awesome work on everything. It’s awesome to see everybody lift some heavy weights. Heavy makes you stronger and stronger makes everything in life easier. Good work on the met-con. Although I already knew it, it was a rude awakening for me just how poor my handstand push-ups are. Remember if you find something you are really bad at spend a little extra time on it once and a while. Do them in work your weakness or if you’re 5 or 10 minutes…