Author: Jade

WOD: Squat Snatch: 1-1-1-1-1-1-1 3 rounds AQAP:10 Kettlebell Overhead Squats Left 53/3510 Kettlebell Overhead Squats Right 53/3520 Pull-ups400m Run Post results/thoughts to comments Great work today everybody. A bunch of you PR’d on your snatch which is awesome. The overhead squats with the kettlebell were certainly tricky but you all did great with them. Hope to see lots of you for some heavy deadlifts tomorrow. Cheers. Heather getting that bar overhead Christian working through the overhead squats Circled up at the noon class – Jade

WOD: Wendler: Week 10 – Press 3 rounds for Max Reps:1 minute Row for Calories30 seconds Rest1 minute Sumo Deadlift High-pull 75/5530 seconds Rest1 minute Double-unders30 seconds Rest Post results/thoughts to comments Great job today everybody. We saw some big press numbers today, even with all the pressing work we did yesterday. Keep up the awesome work. Nice job on the intervals, many of you had your heart at redline and were pushing hard. Hope to see lots of you tomorrow. Cheers. On to the high-pulls Bob and Nancy working on their pull-ups Carol with  nice high-pull Warming up with the bird dog – Jade

WOD: Muscle-up Practice: 15 minutes “Jack”- 20 minute AMRAP:10 Push Press 115/8310 Kettlebell Swings 53/3510 Box Jumps  24/18 Post results/thoughts to comments So there was at least 1 first muscle-up today, a bunch of you who have gotten a few in the past got them more dialed in, and many of you worked on getting the pull-up and ring dip stronger. Great job on the met-con. I think many looked at it and thought it wouldn’t be too bad, but it was a tough one. You guys all pushed yourselves super hard and got all the reps you could. See you tomorrow. Cheers. Scott putting the bar overhead Jen making the weight look light Jason on his way up to the box – Jade

To Jade and the members of Champlain Valley CrossFit …..as I stepped from the boat adorned with my caveman frock, sweaty smelly  life-jacket, paddle in slightly trembling hands from the all-out exertion, I knew we had come together through our limited experience (first timers), given it our all, and done so in as unified an effort as we could manage. This had been the final of three heats which had commenced early in the morning, and finished with the finals race at 4:30. Having been nipped at the line twice by Confluence CrossFit from Montpelier in earlier heats, and having the 5th fastest time going into the final, none of us had any idea where we stood since all our intent was focused in the boat as we paddled as hard as we could. When the official ran over and informed us that we had won, my feet…

WOD: Wendler: Week 10 Squat AQAP:75 Slam Ball Squat Clean and Slams 40/30Every-minute-on-the-minute perform 5 Burpees The workout is initiated with 5 Burpees Post results/thoughts to comments Awesome job today everybody. Sorry if your rears are sore tomorrow, I know a bunch of you were feeling those barbell lunges. You guys all did an awesome job on the met-con which was a real burner, way to take charge and push yourselves hard right from the get go so as to finish quicker and do less work. Hope to see lots of you tomorrow. Cheers. Walt coming down for a slam Kate getting down on her back squats Burke and Tanya hitting the burpees – Jade