Author: Jade

WOD: Wendler: Week 12 – Squat 10 minute AMRAP:10 Burpees10 Pull-ups Post results/thoughts to comments So the final week of our Wendler cycle is here. This is a deload week and then we will be hitting the CrossFit Total next Monday. Many have asked whether we will be doing the Wendler cycle again. The answer is no, at least not in the near future, but I will be implementing bits of it into the programming for the coming months. Awesome job today everybody and way to push yourself on the met-con. That was a wicked lunge burner. Hope to see lots of you tomorrow. Cheers. Hitting up the box squats Down for the burpees Christina working through some pull-ups – Jade

WOD: “Running Granny”- AQAP:800m Run5 Clean and Jerks 135/9550 Double-unders50 Abmat Sit-ups5 Clean and Jerks 135/9540 Double-unders40 Abmat Sit-ups5 Clean and Jerks 135.9530 Double-unders30 Abmat Sit-ups5 Clean and Jerks 135/9520 Double-unders20 Abmat Sit-ups5 Clean and Jerks 135/9510 Double-unders10 Abmat Sit-ups5 Clean and Jerks 135/95800m Run Post results/thoughts to comments Grace meets Annie…sandwiched with some running today. Thank Erik for this little gem!! A great long WOD this morning and you all rose to the challenge. Great to see Caroline in for her first class off of On-ramp, and to see Kelly back after the Games. Lots of you hung tough with the double-unders. Get those down guys and the tuck jumps are history. Enjoy the rest of your weekend and let’s all come back strong on Monday. Cheers. Terri getting the bar overhead Erik and Kelly working through the WOD Sefton getting up…

WOD: Wendler: Week 11 – Pull 3 rounds AQAP:30 Kettlebell Half Moon 35/26400m Run Post results/thoughts to comments Congratulations everyone on your final heavy week of the Wendler program. We saw some heavy deadlifts today? PR’s were had all over the place by many individuals, some just a few pounds while others added 20, 30 or more pounds to there max. Not bad for a Friday everyone. A new movements today as well with the Kettlebell Half Moon, which you all mastered quickly. Make sure you stretch out your back well tomorrow morning, and I hope to see you in class on Saturday. Cheers. Brian pushing through the Half Moons Out on the run Ryan finally breaking the 400 barrier Tanya and Terri working through the Half Moons – Betsy

Champlain Valley CrossFit August 2011 Newsletter Hope everyone is enjoying there summer. The weather has been sunny and many of you have been making use of your new, faster, better, stronger you, by engaging in your summer sports. Again sorry to all of you for the late newsletter, things seem to be getting pushed back a couple of days every month. Below are a number of topics, and items to keep in mind and think about for the future. MindBody This week I began the process of moving all of our billing, membership management, and client tracking to MindBody online. This will a big jump for us, but also one that is needed as the gym continues to grow. Everyone will be issued a scan card which will help us keep track of when you come, how often you come, and will us…

WOD: Overhead Squat: 5-5-5-5-5 12 minute AMRAP:10 Dumbbell One Arm Overhead Walking Lunges Right 35/2510 Dumbbell One Arm Overhead Walking Lunges Left 35/25200m Run Post results/thoughts to comments I think it’s PR week. They’ve been had all week long, and today was no exception with everybody improving their numbers on the overhead squat. Great job everybody. You all pushed hard on a nice burner of a workout, hope to see you tomorrow for another lung burner. Cheers. Working through the lunges Hammering out the run – Jade