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WOD: Paleo BenchmarksBenchmark #1:20 minutes to establish a 3RM DeadliftBenchmark #2:Max Pull-ups Benchmark #3:3 rounds AQAP:21 Deadlifts 135/9515 Hang Power Cleans 135/959 Thrusters 135/95Post results/thoughts to comments Happy New Year everybody. Great to see so many people in the gym today, almost 100 of you came in to workout. I’m psyched to see a bunch of you sign-up for the Paleo Challenge. If you were off the wagon the last month or just looking to get that much leaner and fitter this is the best way to do it. Some awesome numbers were seen on the benchmarks, and regardless of whether or not you are doing the Paleo Challenge we will redo these benchmarks on 3/5/11, so all that were in today should try and make it in then to see there progress. Hope to see a bunch of you in tomorrow. Cheers….

WOD: AQAP:50 Chest-to-bar Pull-ups50 Abmat Sit-ups50 Front Squats 115/8550 Abmat Sit-ups50 Push Press 115/85 Post results/thoughts to comments Great job today everybody. It was awesome to have so many people in this morning. I hope you all have a great New Year. Reflect on your time here at Champlain Valley CrossFit. Whether it’s been 1 month, 1 year, or more, think about everything you have accomplished, and everything you’d like to accomplish over the next year. Write it down, train hard, eat well, sleep well, make it happen, and make yourself feel like a million bucks. Cheers. A packed classes at 8 AM working hard I did get some new gear for the coaches…the rest of the stuff should be in process by the end of next week for the rest of you It was Corey’s 40th birthday so he threw on the…

WOD: Muscle-up Practice: 15 minutes (work on any facet of the muscle-up) 3 rounds AQAP:7 Muscle-ups14 Power Cleans 165/11521 Burpees Post results/thoughts to comments A few of you threw down and hit some muscle-ups today which was awesome. For some, you worked on your pull-ups, ring dips, etc. Every one of those components is crucial to the muscle-up so keep working on those individual pieces and the muscle-up will come. Great job on the workout and way to work through some heavy power cleans…and lots of them. Hope to see a bunch of you in tomorrow before the New Year. Cheers. A big 9 AM class working hard Working through the pull-ups – Jade

WOD: Weighted Chin-up: 5-5-5-3-3-3-1-1-1 5 rounds AQAP:15 Toes-to-bar15 Med Ball Squat Clean 40/3015 Calories Rowed Post results/thoughts to comments Classes are tapering and small, hope you guys are getting ready for a fun weekend, and then of course after that ready to come back in here and tear it up in the New Year. Great work today on everything, and I saw a number you get some awesome weighted chin-ups. Hope to see lots of you tomorrow. Cheers. Sefton, Ken, and Kim our little morning crowd Cranking on the rowers – Jade

WOD: Back Squat:5 @ 65% of 1RM5 @ 70% of 1RM3 @ 75% of 1RM3 @ 80% of 1RM1 @ 85% of 1RMMax Reps @ 90% of 1RM If you’ve done this cycle before add anywhere from 2.5-10lbs to your sets from performing this cycle. Whatever you add, add it across the board equally, i.e. if I you add 5lbs, you should be adding 5lbs to every set. Remember your jumps don’t have to be big, strength training is a long process, so any jump, even if it is little is a good jump. 7 rounds AQAP:10 Games Push-ups20 Air Squats30 Double-unders Post results/thoughts to comments Great work on the Back Squats today everybody. I saw a few of you hit PR’s this morning which is awesome. Super important to remember, and this goes for any movement, don’t put weight on just to put weight on and then…