Author: Jade

Meters rowed, logged, and totaled: All 10 individuals on our Concept2 Fall Rowing Challenge team reached 100k, and more in some instances! Kristi, Erik, Sasha, Louis, Chris O, Chris S, Ken, Colleen, Lukas (my nephew at Pioneer Valley CrossFit!) and myself contributed to the team. Moreover, Champlain Valley CrossFit is eligible to be in the drawing for a C2 Erg. Fingers and toes crossed. Thank you EVERYONE for committing, and seeing this Challenge through. You’re the best! – Betsy

WOD: 5 rounds AQAP:30 Pull-ups40 Push Press 65/4550 Box Jumps 24/18 Post results/thoughts to comments For those of you who came in today, awesome job. You pushed through a long tough WOD, and I know for everyone, including myself there was some serious mental strength and digging deep. GREAT WORK. Enjoy the rest of the day and take yourselves a much deserved rest day tomorrow. Cheers. Del getting up on the box Working the pull-ups…round 2, only 120 left Jon rocking some push presses – Jade

WOD: – Broad Jump (Record max distance of 5 reps): 5-5-5-5-5 – Work Your Weakness Strength Movement: 5-5-3 – 9-6-3 AQAPSquat Snatch 95/65Handstand Push-up Post results/thoughts to comments The cold weather is coming and it’s time to really get in the gym and turn into beasts. Great work today everybody, hopping around like frogs and getting upside down…way to commit to some new movements. You guys did some great work on the snatches today and really did a good job of not riding the weight down, but catching it in the hole. Awesome. Kevin, owner of CrossFit Vangabond is up for the weekend and came in and killed the main site WOD…nice job dude.  For those who weren’t in at noon Ken tore up the broad jumps with a total of 50 feet for 5 jumps…huge distance. Hope to see lots of you…

WOD: – Strict Press: 5-5-5-5-5 – 3 rounds AQAP:Run 400m75 Air Squats Post results/thoughts to comments Great work today everybody…I’m sure everyone’s legs are feeling crushed but you guys did great and really pushed through the pain today. Do keep in mind we will be trying to get some running in here the next month or so while we still can so bring the appropriate attire. We are working on picking up some more rowers over the next month, so we will be good to go come winter time. Unfortunately I left the camera battery in the charger this morning so no pictures today. Sorry guys. See you tomorrow. Cheers. – Jade

WOD: – Jump Rope Practice: 10 minutes – 6 rounds of 30 seconds work, 30 seconds rest at each movement. Rotate through the 3 movements. Score is total reps.Kettlebell Swing 70/53Deadlift 225/155Abmat Sit-up – 3 sets max reps Dead Hang Pull-ups – Mobility WODhttp://mobilitywod.blogspot.com/2010/08/first-of-many-beat-downs.html Post results/thoughts to comments As usual everyone did a great job today and pushed hard in our interval based workout. Colleen finished up her 100k for the C2 rowing challenge, and Stephanie finished up her On-ramp classes and is ready jump into the daily WODs. A couple of quick notes for you guys from today’s WOD…keep that back strong on your lifts…not in flexion, not overextended, but right in the middle with a strong “core” (your abs, obliques, lower back, and everything else in that area). See you guys tomorrow, and if you didn’t make it in today you…