Champlain Valley CrossFit: Thursday, July 14th, 2011
WOD: Pistol Squat Practice: 15 minutes “Cindy”- 20 minute AMRAP:5 Pull-ups10 Push-ups15 Air Squats Post results/thoughts to comments Hope you all enjoyed an old classic CrossFit workout and a benchmark for your book and the wall. “Cindy” is a simple but affective workout, and for those of you who travel a lot, it’s a great one on the road if you can get a pull-up bar. Nice job on the pistol squat practice as well, a few of you got your first pistol squats. Hope to see some big classes tomorrow. Cheers. Drew with a nice pistol squat Terri crushed it with the purple band…no band in the near future Turi working through some air squats – Jade
Event 4
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Champlain Valley CrossFit: Wednesday, July 13th, 2011
WOD: Wendler: Week 6 – Press 8 minute AMRAP:Clean and Jerk 95/65 Post results/thoughts to comments Wow, a bunch of big numbers today on the strict press. Some of you who are doing the Wendler are already pushing what was your 1RM max 6 weeks ago for 5+ reps. Keep up the good work guys. Hope you like the basic but tough little burner. Singe modality workouts can often be some of the toughest, we did a 2K row a few weeks ago which was tough, maybe a 1 mile run is in the future. Hope to see lots of you tomorrow. Cheers. Wow, 17 people in at the 5:45 AM class and the overflow into the parking lot Chris getting the bar overhead – Jade
Champlain Valley CrossFit: Tuesday, July 12th, 2011
WOD:Snatch: 3-2-2-1-1 3 rounds AQAP:5 Turkish Get-up/side 53/3515 Bar Facing Burpees30 Deadlifts 95/65 Post results/thoughts to comments Wow, a bunch of PR’s on the snatch today which was awesome to see, and you are all continuing to get the movement down better and better. It was certainly a sweat fest with the crazy humidity, but you guys all pushed hard and did an awesome job. See lots of your tomorrow. Cheers. Wade working through a TGU Heather in the zone Del with a nice snatch PR…225lbs – Jade
Champlain Valley CrossFit: Monday, July 13th, 2011
WOD: Wendler: Week 6 – Squat 3 rounds AQAP:20 Kettlebell Taters 53/35Run 400m Post results/thoughts to comments Great to see so many faces in the gym today. You guys all tore it up, or got torn up by the lunges. Hope you all had fun with our new little kettlebell movement today. Most of you got it, if not, maybe something to work on if you get to the gym early one day, it’ll get you warm and get that brain firing for sure. See you tomorrow. Cheers. Dani and Krisit swinging, flipping, and squatting the kettlebells Donny getting the kettlebell airborne Elliott leading the charge on the run – Jade
