* Athlete Contracts Due August 1st. Click HERE for more info. If contracts aren’t in by August 1st, you’ll be bumped into the new pricing structure.

Pre Class:

1) Strict Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load

Warm-up as needed. Rest 90-120 seconds  between sets.Additional load is now from Cycle 2, 3, and 4. Add additional load to each of today’s working sets.

WOD:

2) Deadlift: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Additional load is now from Cycle 2, 3, and 4. Add additional load to each of today’s working sets. Last set should be Touch-and-Go, if you are to rest you must rest at the Hang position, no resting the bar on the floor.

3) Single Leg KB Deadlift: 3 sets of 12/side

Warm-up as needed. Rest 90 seconds between sets. Goal is heavier than last cycle.

4) AQAP:

21 Overhead Squats 135/95

12 Muscle-ups

400m Run

15 Overhead Squats 135/95

9 Muscle-ups

400m Run

9 Overhead Squats 135/95

6 Muscle-ups

400m Run

Post Class:

5) Farmers Walk: 400m

Heavy as possible (keep it under 10 minutes). Keep track of total time and attempts to complete.

6) Sled Drag: 6 x 50m

Heavy. Rest 60 seconds between sets.

7) L-Sit: Accumulate 2 minutes

Keep track of total time and attempts to complete.

8) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments

To the CVCF family,

My first CrossFit games has ended and I wanted to tell all of you my thoughts on the experience. I have been trying to qualify for the games for the last few years and finally this year I made it!! To say I was excited to compete is an understatement! The road to get here has had its ups and downs and after qualifying through the Masters Qualifier weekend, I threw myself into getting ready and getting stronger. In the process I injured myself and at times questioned whether or not I would actually be able to compete. Through this, John and Ryan kept telling me that my initial goal was just to qualify and I needed to go into this and just enjoy the moment and have fun. Of course they were right, and I don’t think I actually “heard” them until I got injured. As I was healing up and getting back to where I was before the injury, I realized they were right. I was determined to enjoy every moment of the Games.

On Sunday, John and I went to check in and register. I will never forget the moment the box with my clothes was set down in front of me. She opened the box and showed me the shirt that said Lunny on it. More importantly, underneath that was Champlain Valley CrossFit. As I saw that my eyes started to water up and I was overcome with emotion. I kept saying to myself, “keep it together”, ” oh, I love that color”, “the sky sure is blue”, anything to keep myself in check and not start bawling like a baby. I just felt this sense of pride of where I was from and also responsibility to do my very best to represent CVCF. 

I really want all of you to know how much it meant to me to go on Facebook and see all the posts wishing me good luck, messages on tips and strategies to think about, texts to say great job before and after an event. The love pouring out was AMAZING. The video was over the top!!! I was trying to eat dinner at the time and was a blubbering fool by the time it was over!! 

I gave 100% on every workout! I thought of all of you before each one and you all helped pull me through a couple that were especially tough!! Most of all, I enjoyed every moment of the three days of competition. I met some amazing athletes, volunteers, judges, and spectators!! I learned a lot about myself in the process and really at the end of the day it doesn’t matter if I got 1st or last in an event but whether or not I gave everything I had. That’s the only thing I could control!!

Thanks to all of you for your love and support, I’m proud to be a part of the CVCF family

Kristi