Author: Jade

WOD: 3 rounds AQAP:50 Double-unders21 Kettlebell Swings 53/3512 Pull-ups Rest 5 minutes 3 rounds for Max Reps:Max Pull-upsMax Push-ups2 minutes rest When you drop from the pull-up bar your set is over, go immediately to push-ups, you can rest in plank or down dog, when you drop a knee to the floor your set is over. Post results/thoughts to comments A lot of you are starting to get better with the double-unders. I see a bunch of you spending time before or after class, it WILL pay off. If you’re tired of doing tuck jumps, spend 10 minutes every time you come in with the jump rope. It will take time but the double-unders will come. Nice job on the push-ups, and pull-ups, we saw some big sets, remember a push-up isn’t a push-up unless your chest touches the ground, do them right…

A reminder that Saturday at 4:30 PM we will be doing competition training for anyone who is competing at the Garage Games, and for anyone competing in the open. Or if you’re not even sure you want to compete but want to get an idea of what strict standards are placed on you in competition come in and take part. Plan for a couple of hours, we will be doing two (2) workouts. You will all have to help take part in judging we will be reviewing the movements to make sure everyone is clear. Hope to see a bunch of you then. Get ready to compete – Jade

WOD: Snatch: 1-1-1-1-1-1-1 5 rounds AQAP:20 Deadlifts 135/9550 Lateral Bar Hops Post results/thoughts to comments It was awesome to see some of our On-ramp crew in today. They all did awesome, and are already coming to the gym and hitting it hard. Remember guys, if you can do it, do squat snatches when we do them. Power snatch might be easier for now, but ultimately you won’t be able to move as much weight with a power snatch. Another WOD that on the board looked pretty easy, but many of you found your legs and lungs on fire. Great work everybody. See you tomorrow. Cheers. Laura up and over the bar Brendan working through some deads – Jade

WOD: Strict Press:5 @ 65% of 1RM5 @ 70% of 1RM3 @ 75% of 1RM3 @ 80% of 1RM1 @ 85% of 1RMMax Reps @ 90% of 1RM “Karen” – AQAP:150 Wall Balls 20/14 Post results/thoughts to comments WALL BALLS today. I hope you all got your fill. A very simple but affective and tough workout. Wall Balls are a big mental movement, for those of you who pushed some big first sets way to dig deep and not give into the pain. Strict press went well for some of you, not so well for others. If you’re really stalling out on strict press you may need to start doing some accessory work…bench press is a great option, no other way to load your triceps with that kind of weight. See you tomorrow. Cheers. Wall Balls Corey on the strict press Ryan nearing the end – Jade

WOD: Work Your Weakness Strength: 20 minutes (Pick 2 movements. These movements must be strength based. Pick a rep range between 1-5 and a weight, if applicable, to match the rep range. Perform the 1st movement for the given rep range every-minute-on-the-minute for 10 minutes and then move to the 2nd movement, performing the given rep range every-minute-on-the-minute for 10 minutes.) Work Your Weakness Met-con:  12 minute AMRAP (This must be a couplet. So pick 2 movements, pick the weights where applicable, and reps ranges for both the movements. Perform an AMRAP for 12 minutes with the given movements, weights, and reps you have chosen.) Post results/thoughts to comments I can’t say enough about how amazing you are all. You all come in and kick ass each and every time you walk through the door of Champlain Valley CrossFit. I saw a few interesting movements…