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Hope you all got a lot out of the Paleo Challenge. Some of you have really seen some amazing results. Congratulations to all of you. You need to weigh in tomorrow, Thursday the 6th. We will be doing the Paleo Benchmarks on Monday the 10th. Cheers. – Jade

WOD: Strict Press:5 @ 65% of 1RM5 @ 70% of 1RM3 @ 75% of 1RM3 @ 80% of 1RM1 @ 85% of 1RMMax Reps @ 90% of 1RM If you completed these sets on 9/14/11 add 2.5lbs to every set if your 1RM is under 100lbs, or add 5lbs to every set if your 1RM is over 100lbs 12 minute AMRAP:12 Toes-to-bar24 Double-unders12 Kettlebell Swings 70/5324 Double-unders Post results/thoughts to comments Nice work on the pressing today everybody. Strict press is tough, and I saw a bunch of you put up some great numbers. We had a bunch of folks jumping up their kettlebell weight today to, it was a great workout for that. If you don’t like those tuck jumps get on those double-unders. 5 or 10 minutes after classes for a few weeks will work wonders. Keep up the great work. Cheers. Tim stepped it up…

WOD: Work Your Weakness Strength: 20 minutes (Pick 2 movements. These movements must be strength based. Pick a rep range between 1-5 and a weight, if applicable, to match the rep range. Perform the 1st movement for the given rep range every-minute-on-the-minute for 10 minutes and then move to the 2nd movement, performing the given rep range every-minute-on-the-minute for 10 minutes.) Work Your Weakness Met-con:  12 minute AMRAP (This must be a couplet. So pick 2 movements, pick the weights where applicable, and reps ranges for both the movements. Perform an AMRAP for 12 minutes with the given movements, weights, and reps you have chosen.) As usual you all did great today, and you did a good job of serving up your own “punishment.” No really though, it’s good to work hard, and it’s good to really be able to pinpoint what you’re bad at…

WOD: Front Squat: 5-5-3-3-1-1 4 rounds for total reps of 3 minutes work/1 minute rest:20 Pull-upsMax Box Jumps 24/18 Post results/thoughts to comments Great job today everybody. Front squat looked great. Remember, just because there is a 1 on the board doesn’t mean you guys have to max out, in fact often times, it’s better not to. Great work on the met-con, a lot of you dropped down a band and did great. Many of you were killing the box jumps, I think Nate ended up with just shy of 300 for the workout, WOW! Hope to see lots of you tomorrow. Cheers. Christian airing out off the box A big class at noon, and a couple of new toys Heather down to just the purple band This is what we all really do CrossFit for, being able to crawl into your office through…

On Sunday a handful of women from the gym went up to compete at the BootCancer event in St. Albans. A lot of money was raised for a great cause, and the ladies from Champlain Valley CrossFit did awesome. Abby who literally just finished the On-ramp signed up and did great. We didn’t get all of the results, but in there respective age categories Laura got 3rd, Terri got 2nd, and Courtney got 1st. Great work ladies.