Category: Uncategorized

So if you didn’t already know I signed a lease and Champlain Valley CrossFit is moving. Construction, or rather demolition started on the space the end of last week and I stopped by today and was psyched to see everything that has already happened. I’m hoping we will be good to go in 3 weeks. I’ve decided to make an enormous jump from our present to this space, enormous in every way possible. With that we currently have an amazing community that has grown from a few people out at Dorest Park. I can only hope that it continues to grow and hope that Champlain Valley CrossFit has your continued support. Support as our athletes, support in bringing new athletes in, and support in befriending one another and creating the best damn group of people around. You all know the space we have…

WOD: AQAP:20 Thrusters 95/6520 Sumo Deadlift High-pulls 95/65100 Double-unders40 Thrusters 95/6540 Sumo Deadlift High-pulls 95/65100 Double-unders60 Thrusters 45/3560 Sumo Deadlift High-pulls 45/35100 Double-unders Post results/thoughts to comments Great work today everybody. You all battled hard and pushed through a tough WOD. It was great to see lots of you bite the bullet and really work through the double-unders even if you don’t have them down that well yet. Hope you all have a great weekend. See you Monday. Jumping Rope Courtney has moved back, and despite still being in a cast she’s doing what she can and training – Jade

WOD: Squat Snatch: 3-3-3 Unbroken Squat Snatch: 10-10-10 21-15-9 AQAP:Row For CaloriesBox Jumps 24/18 Post results/thoughts to comments Nice work today on the snatches everybody. For those of you really having trouble with the movement break it down and tear it apart. Do a power snatch instead of a squat snatch so you don’t have to worry about the squat, and you can even try doing them from the hang so you can bypass the deadlift portion. Everyone looks better, keep at it, every time you do the movement it will get a little better. Hope to see lots of you tomorrow. Cheers. Hammering out some calories on the row – Jade

For those who didn’t get their hands on any Progenex, more has been ordered and is on it’s way. I ordered about 50 bags so that should cover most everyone. Progenex is probably the best stuff out there in terms of post workout nutrition. The affiliation I’ve entered into with Progenex is great because it allows me to offer the products to you cheaper than on their website. If you guys have any questions on Progenex check out their website or feel free to ask. – Jade

WOD: Back Squat: 10-10-10-10-10 5 rounds AQAP:7 Power Cleans 155/10511 Chest-to-bar Pull-ups15 Dumbbell Push Press 35/25 Post results/thoughts to comments Awesome work today everybody. Those sets of 10 back squats are super tough, both physically and mentally so it was awesome to see you all really push through them and move some heavy weight. Great job on the met-con to. Cleans are continuing to get better for many of you. Keep remembering to use those hips and make sure that those elbows always come underneath the wrists. Dumbbells up Will and Andre hammering the cleans – Jade