Category: Uncategorized

WOD: Wendler: Week 8 – Squat 5 rounds AQAP:10 Kettlebell Snatch Left 53/3510 Kettlebell Snatch Right 53/35100ft Bear Crawl Post results/thoughts to comments Nice to see some big classes today, and nice to see the heat break. Hope you all had an awesome weekend. Remember, for those of you doing the Wendler Programming, this is a deloading week, so your weights should be lighter on your main barbell lifts. The program is successful for a reason so don’t go changing anything. Bear crawls really snuck up on a lot of you, they are tough, maybe we’ll do them again in the future but carrying dumbbells in your hands. Hope to see lots of you tomorrow. Cheers. Jessica just a few weeks out of On-ramp has been very consistent coming and is doing and awesome job…keep it up Jessica Julia powering through the kettlebell snatches…

On Saturday, Dani and Kristi competed in a strongman based CrossFit woman’s only competition down in Hartford, Connecticut at CrossFit Relentless. While there is always competition in the gym, neither of them had been to a structured competition with a bunch of other CrossFitting women before. I’m super proud and psyched to say that they both did an amazing job. Kristi charged hard as she always does winning the 3rd of 4 events by gritting her teeth and never letting go of the keg as she lifted it from ground to shoulder 53 times, and finishing 11th overall. Dani won not 1, not 2, but 3 of the 4 events, putting her in 1st place overall for the day and putting the ladies of Champlain Valley CrossFit on the top spot in every event. The event had almost 70 ladies ranging from firebreathers…

WOD: “Nutts”- AQAP:10 Handstand Push-ups25 Deadlifts 250/16550 Pull-ups100 Wall Balls 20/14200 Double-unders400m Run w/Plate 45/24 Post results/thoughts to comments Awesome job today everybody, while I wasn’t in, the word from Scott is that you were all working hard. Nothing like a good ole chipper to round out the week of training. Hope you are all able to get out and enjoy the sunshine this weekend. Open gym tomorrow from 11-1, if we don’t see you then, we’ll see you Monday. Cheers. Amy at the tail end of her run with the plate Kim cranking through the double-unders Getting those wall balls up – Jade

WOD: Wendler: Week 7 – Pull “Jackie”- AQAP:1000m Row50 Thrusters 45/3330 Pull-ups Post results/thoughts to comments Awesome work today everybody. It was nice to see so many people in early, staying out of the heat, and hopefully getting out of work today and getting some sunshine. You are all doing awesome with your lifts and lots of you pulled some HEAVY deadlifts today. Great job and keep up the good work. Hope a bunch of you make it in tomorrow for a fun one. Cheers. Vinny rocking the single leg deadlifts Johnny in the zone on the rower Donny with a big PR on the deadlift – Jade

WOD: Clean and Jerk: 3-3-3-3-3 4 rounds AQAP:5 Clean and Jerk 155/10515 Ring Rows30 Double-unders Post results/thoughts to comments Holy hotness today. I’m actually shocked at how many people came in and hammered out a hard workout. I think a lot of you were surprised at how tough the ring rows were. Great job on the clean and jerk, we saw a ton of PR’s. Hope to see some folks for a benchmark tomorrow. Cheers. Christian getting that bar overhead Battling the rings rows, or battling the heat – Jade