WOD:

1) Back Squat: 2 x 5 @ 65%, 3 x 5 @ 70%

Warm-up as needed. Upon starting rest no more than 90 seconds between sets.

2) Front Squat: 4 x 5 @ 60%

Rest 90 seconds between sets, including the transition from Back Squat to Front Squat

3) 3 rounds AQAP:

7 Muscle-ups

14 Power Cleans 155/105

21 Alternating Pistol Squats

Sub for Muscle-up for today will be 2x the reps in Hand Release Push-ups. Sub for Pistol Squat is 2x the reps in Air Squats.

Extra Work:

4) GHD Sit-ups: 3 x 15-30

Pick a number that you can sustain without stopping during the set. Rest 90 seconds between sets.

5) Front Rack Bulgarian Split Squats: 3 x 5/side

Heavy as possible. Rest 90 seconds between sets.

For results post weights of all Squats and time to complete Met-con along with any scaling used. If you did Extra Work post reps, weights, etc.

Post Results/Thoughts To Comments

It is not widely known that I have been part owner of Champlain Valley CrossFit since its beginning.  Friday I sold my shares in the company to Jade and he is now sole owner of the business.

It was Ryan Hawks that brought us together. Ryan was a Bikram yoga student of mine, and a lifetime friend of Jade’s. In the beginning of 2010 Ryan heard Jade and I independently talking about opening a CrossFit box in the Burlington area. He said we should meet, so we did. I learned that Jade had spent his senior year at Champlain College writing a business plan for this new venture and was well along with the idea.  We shared ideas, we discussed the business plan; we talked about fundraising.

 During the summer of 2010, and to garner interest in this new fitness venture, we held free workouts in Dorset Park.  We developed a modest following, some of who are still active members, and coaches, like Phillip Bosen, Kristi Lunny, and Scott McNulty. When we first found a ‘space’, classes were pretty sparse.  The Friday 5:45am often consisted of Kristi and I!

 What you experience at CVCF these days is largely Jade’s vision. Jade has worked tirelessly and with great passion to program our workouts, design our space, array (and color code!) our equipment, lead our instruction, and encourage each of our 250 members to achieve their personal best in this sport.  Our coaches each add their own expertise, character, and enthusiasm to the daily workouts, which makes CVCF even richer. The community that has developed is none other than outstanding – in its enthusiasm for the sport, and network of friendships that go far beyond working out together in the box.

 I was an integral partner in the beginning, but the business has become more than I ever imagined! Its simply time for Jade to have sole ownership. It has been a great gift to coach at our box from the beginning. I have seen so many of you begin in On-ramp – confused by the jargon of CrossFit (AMRAP? Metcon? RxD? EMOTM?), and be stymied by the technique of Cleans, Snatches, and Thrusters, etc. – but progress to be incredible, proficient athletes! It is inspiring.  I will continue to coach you, work out with you, and be inspired by you.  All the best – Betsy