Author: Jade

WOD: AQAP:50 Chest-to-bar Pull-ups50 Abmat Sit-ups50 Front Squats 115/8550 Abmat Sit-ups50 Push Press 115/85 Post results/thoughts to comments Great job today everybody. It was awesome to have so many people in this morning. I hope you all have a great New Year. Reflect on your time here at Champlain Valley CrossFit. Whether it’s been 1 month, 1 year, or more, think about everything you have accomplished, and everything you’d like to accomplish over the next year. Write it down, train hard, eat well, sleep well, make it happen, and make yourself feel like a million bucks. Cheers. A packed classes at 8 AM working hard I did get some new gear for the coaches…the rest of the stuff should be in process by the end of next week for the rest of you It was Corey’s 40th birthday so he threw on the…

WOD: Muscle-up Practice: 15 minutes (work on any facet of the muscle-up) 3 rounds AQAP:7 Muscle-ups14 Power Cleans 165/11521 Burpees Post results/thoughts to comments A few of you threw down and hit some muscle-ups today which was awesome. For some, you worked on your pull-ups, ring dips, etc. Every one of those components is crucial to the muscle-up so keep working on those individual pieces and the muscle-up will come. Great job on the workout and way to work through some heavy power cleans…and lots of them. Hope to see a bunch of you in tomorrow before the New Year. Cheers. A big 9 AM class working hard Working through the pull-ups – Jade

WOD: Weighted Chin-up: 5-5-5-3-3-3-1-1-1 5 rounds AQAP:15 Toes-to-bar15 Med Ball Squat Clean 40/3015 Calories Rowed Post results/thoughts to comments Classes are tapering and small, hope you guys are getting ready for a fun weekend, and then of course after that ready to come back in here and tear it up in the New Year. Great work today on everything, and I saw a number you get some awesome weighted chin-ups. Hope to see lots of you tomorrow. Cheers. Sefton, Ken, and Kim our little morning crowd Cranking on the rowers – Jade

WOD: Back Squat:5 @ 65% of 1RM5 @ 70% of 1RM3 @ 75% of 1RM3 @ 80% of 1RM1 @ 85% of 1RMMax Reps @ 90% of 1RM If you’ve done this cycle before add anywhere from 2.5-10lbs to your sets from performing this cycle. Whatever you add, add it across the board equally, i.e. if I you add 5lbs, you should be adding 5lbs to every set. Remember your jumps don’t have to be big, strength training is a long process, so any jump, even if it is little is a good jump. 7 rounds AQAP:10 Games Push-ups20 Air Squats30 Double-unders Post results/thoughts to comments Great work on the Back Squats today everybody. I saw a few of you hit PR’s this morning which is awesome. Super important to remember, and this goes for any movement, don’t put weight on just to put weight on and then…

WOD: Push Jerk: 5-5-5-5-5 “Death by Clean and Jerk”Clean and Jerk 135/95 Perform 1 C + J on the 1st minute, 2 on the 2nd minute, 3 on the 3rd minute, and so on until you can’t complete the allotted reps in the minute. Your score is your completed minutes/rounds plus the number of reps you get in your last round. Post results/thoughts to comments Great work today everybody. Awesome to see so many folks in after a few days away. Many looked at the board and scoffed a little at the workout. Soon did you all find out out quickly the workout would get hard and how destructive it really was. Great job you all poured it on when it was most needed. Hope to see you tomorrow. Some more photos from the Garage Games Finals below. Cheers. Del and the smallest and…