Category: Uncategorized

WOD: 35 minute AMRAP:11 Chest-to-bar Pull-ups24 Alternating Jumping Lunges20 Kettlebell Sumo Deadlift High-pulls11 Burpees Post results/thoughts to comments WOW!!! It was so awesome to have so many of you in the gym today. I have to give thanks for being able to work with and for such an amazing group of people. This is the best community in the world, and without each and everyone of you it wouldn’t happen. Thanks so much for coming in today, and thanks so much for making Champlain Valley CrossFit happen. Cheers. There were a couple of people in to workout 44 people came in and poured it out before getting on with their day of feasting And check it out…apparently this aired in Vermont along with 5 other states – Jade

WOD: Deadlift: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 5lbs to each set if your 1RM is under 200lbs, or 10lbs to each set if your 1RM is over 200lbs 5 rounds – 3 minutes each:250m Row20 Kettlebell Swings 70/53 Score is total rest time accumulated. Perform the round as quick as possible, the remaining time in your 3 minute round is your rest. Post results/thoughts to comments I saw quite a few PR’s today on the deadlift. I know at least a couple of ladies broke the 200lb mark which is awesome. As is often the case the workout was very deceiving. Many thought it looked easy but come the end, the rest was short and the swings were heavy. Tomorrow is…

WOD: Jump Rope Practice: 10 minutes 5 rounds of 3 minute AMRAP – 1 minute rest:9 Hang Power Cleans 95/656 Front Squats 95/653 Push Press 95/65 Score is cumulative rounds and reps. When a round ends pick up where you left off at the start of your next round. Post results/thoughts to comments Keep working those double-unders. You want the tuck jump to be banished, make use of a few minutes before or after class everyday and work on them. Great work on the met-con today everybody. That was a wicked lung burner. Remember on those cleans to keep that bar close. Close is efficient, and efficient is fast. See you tomorrow. Cheers. Tim about to go overhead Justin going up Wade is back Jay is just finishing up On-ramp but has been hitting it hard coming to class when he can, eager to…

WOD: Overhead Squat: 5-5-3-3-1-1 5 rounds AQAP:20 Kettlebell Snatch (10/side) 53/3520 Box Jumps 30/24 Post results/thoughts to comments Awesome to see so many folks in the gym today. A ton of you made HUGE improvements on your kettlebell snatch today. For some of you it was your first time doing kettlebell snatches. You may have left the gym with some battle scars, or bruises rather. This movement shouldn’t hurt you, but it may take some time to learn and proper technique is really key. Keep working on the mobility for your shoulders, get those shoulders loosened up and those overhead squats will become way easier. See you tomorrow. Cheers. Gregg floating up to the box Nate getting the kettlebell overhead – Jade

WOD: AQAP:800m Run40 Double-unders40 Kettlebell Swings 70/5340 Double-unders40 Overhead Squats 95/6540 Double-unders40 Burpees40 Double-unders800m Run Post results/thoughts to comments Another big crew in here for the Saturday classes. This will likely be the last run of the season for us. Yay for some of you and nay for others. If we get a warm day I’ll still try and work something in, but snow and cold are looming in the forecast. For those taking off for the week have a great holiday, for those that aren’t I expect to see you in the gym in full force. Cheers. Bells and bars up Kim and Jeff on their burpees Cheri getting some ups on her tuck jump CrossFit Kids tearing across the floor in a bear crawl – Jade