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Myself, Dani, Trevor, and Kristi will be heading down to Milford, CT on Friday to compete at the Garage Games Team event. We are super excited to go compete and looking forward to a great time. There are almost 50 teams competing so we are hoping to kick some ass and represent Champlain Valley CrossFit well. Wish us the best of luck and we hope you guys all have an awesome weekend. Cheers. – Jade

Champlain Valley CrossFit October 2011 Newsletter Wow another month has gone by quickly. We’ve had some gorgeous weather recently and I hope you are all getting out in the sun a bit. With that being said, it is currently raining as I type this and it looks like more rain is to come. I imagine if it’s raining we will be seeing a bunch of you in the door training and working hard. Champlain Valley CrossFit has been bustling with traffic and new members. I know I’m pumped to see this and it’s been so much fun having some big classes. A bunch of you who were gone for the summer have resurfaced and we’ve got a number of new people in, training hard an chomping at the bit. We’ve got 12 new On-rampers right now, and the November On-ramp is starting to…

WOD: Muscle-up Practice: 15 minutes AQAP:10, 9, 8….3, 2, 1Power Cleans 155/10530 Double-unders Post results/thoughts to comments Big shout out to Garrett and Jimmy who both got their first muscle-ups today, and a few other folks got on the rings after being away from them for a while and found themselves better than ever at the muscle-up. A bunch of you chose to work on your kip for the pull-up which is great as well and super important to a number of movements we do. Great work on the met-con, way to hit some heavier power cleans for a bunch of reps. For those without double-unders, I think today was good incentive to work on them, 5 or 10 minutes before or after class everyday for a few weeks will do a lot for you. Cheers. Quyen one of our newest members as been…

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 of sets before, add 10lbs to each set if your 1RM is over 200lbs, add 5lbs to each set if your 1RM is under 200lbs 10 rounds AQAP:10 Overhead Squats 95/6510 Games Push-ups Post results/thoughts to comments Awesome work today everybody. A bunch of you hit some awesome sets on your Back Squat. Remember with that Overhead Squat, don’t put your ego into it. If you don’t have the mobility for it, you should be doing it light, i.e. PVC or the trainer bar. If that doesn’t elicit the response you want in the workout then do something different, like a front squat. Keep up the great work everybody. Cheers. Amy working through her overhead…

WOD: 30 minute AMRAP:10 Pull-ups18 Kettlebell Deadlifts 53/35 (each hand)11 Box Jumps 24/18 Post results/thoughts to comments Way to push through a long tough one today everybody. You all showed true heart and did an amazing job. It was awesome to jump in and workout with the 4:30 PM class. A bunch of you dropped bands, and some even dropped to no band on the pull-ups, awesome work. See you tomorrow. Cheers. Hitting the box jumps The 5:45 PM class working hard – Jade