Champlain Valley CrossFit: Tuesday, January 24th, 2012

WOD:

Jump Rope Practice: 10 minutes

4 rounds  - 4 minute AMRAP - 2 minute Rest
4 Hang Power Snatch 95/65
8 Toes-to-bar
12 Lateral Bar Hops/side

Post results/thoughts to comments

I saw at least one person click on the double-unders today. Keep practicing everybody, they will come, and don't give up, learning them is healthy for both your mind and body. Way to rip through the met-con and cycle some fast rounds, keeping that heart rate up and getting some serious work done. Hope to see lots of you tomorrow for a little benchmark action. Cheers.

Jordan has one On-ramp class left but she's been hitting classes as much as she can in between

Phillip and Nate working through the Toes-to-bar

Another packed class at 5:45 PM....27 people last night, 25 tonight. A reminder that next week the evening schedule will change to 4:15, 5:30, and 6:30 PM Monday-Thursday

- Jade

Champlain Valley CrossFit: Monday, January 23rd, 2012

WOD:

Push Press: 5-5-5-5-5

6 minute AMRAP:
1 Squat Clean 155/105
3 Games Push-ups
2 Squat Cleans 155/105
6 Games Push-ups
3 Squat Cleans 155/105
9 Games Push-ups
...and so on until 6 minutes is up

Rest exactly 3 minutes

3 minute AMRAP:
Burpees

Post results/thoughts to comments

Awesome job today everybody. I think I saw at least a dozen people hit PR's on their push press, that's awesome. Moving more weight makes you stronger, and being stronger makes everything in day-to-day life easier, and remember stronger doesn't mean bigger. You all did awesome in the met-con, and I think it was a great example of how effective CrossFit is. Let someone tell you that you can't get a workout in 9 minutes, you can all prove them wrong because I know you all did today. Keep up the good work. Cheers.

Amanda broke her arm 2 weeks ago snowboarding, she's already back in doing what she can, what's your excuse for not working out

A PACKED class at 5:45 PM

Andreas and Matt hitting some air squats in On-ramp, they've got 1 more On-ramp class left and then you'll be seeing them in

- Jade

We're Moving

So if you didn't already know I signed a lease and Champlain Valley CrossFit is moving. Construction, or rather demolition started on the space the end of last week and I stopped by today and was psyched to see everything that has already happened. I'm hoping we will be good to go in 3 weeks.

I've decided to make an enormous jump from our present to this space, enormous in every way possible. With that we currently have an amazing community that has grown from a few people out at Dorest Park. I can only hope that it continues to grow and hope that Champlain Valley CrossFit has your continued support. Support as our athletes, support in bringing new athletes in, and support in befriending one another and creating the best damn group of people around.

You all know the space we have now so need to talk about that, but we are in a 2,400 square foot space. The new space is going to be 9,000 square feet. What it will have...

- About a 1,500 square foot lobby area (we have about 400 now)
- About 5,500 square feet of gym space (we have about 1,500 now)
- A 12'x12' changing room for both Men and Women
- A Men's and Women's bathroom each with 2 sinks, 2 toilets, and 1 shower.
- A Front Desk
- A Coaches room
- A yet to be named, but possibly mobility/yoga floor
- An office for myself
- And 4 other offices (at this point in time 1 will be filled part-time with a massage therapist, and we will be working with Jason to get him back in a couple days a week to do chiropractic work)

And a couple of pictures for you guys...

What you will walk in to. A half wall will be where the rug and concrete meet, that's about 1800 square feet of gym floor, more than we have now. The glass will be removed to connect the front and back. About 85 feet front to back.

The little side gym, about 900 square feet

The back section of the gym, about 2,800 square feet. You can see the mezzanine space above.

The back section of the gym from above

- Jade

Champlain Valley CrossFit: Saturday, January 21st, 2012

WOD:

AQAP:
20 Thrusters 95/65
20 Sumo Deadlift High-pulls 95/65
100 Double-unders
40 Thrusters 95/65
40 Sumo Deadlift High-pulls 95/65
100 Double-unders
60 Thrusters 45/35
60 Sumo Deadlift High-pulls 45/35
100 Double-unders

Post results/thoughts to comments

Great work today everybody. You all battled hard and pushed through a tough WOD. It was great to see lots of you bite the bullet and really work through the double-unders even if you don't have them down that well yet. Hope you all have a great weekend. See you Monday.

Jumping Rope

Courtney has moved back, and despite still being in a cast she's doing what she can and training

- Jade

Champlain Valley CrossFit: Friday, January 20th, 2012

WOD:

Squat Snatch: 3-3-3

Unbroken Squat Snatch: 10-10-10

21-15-9 AQAP:
Row For Calories
Box Jumps 24/18

Post results/thoughts to comments

Nice work today on the snatches everybody. For those of you really having trouble with the movement break it down and tear it apart. Do a power snatch instead of a squat snatch so you don't have to worry about the squat, and you can even try doing them from the hang so you can bypass the deadlift portion. Everyone looks better, keep at it, every time you do the movement it will get a little better. Hope to see lots of you tomorrow. Cheers.

Hammering out some calories on the row

- Jade

Progenex Enroute

For those who didn't get their hands on any Progenex, more has been ordered and is on it's way. I ordered about 50 bags so that should cover most everyone. Progenex is probably the best stuff out there in terms of post workout nutrition. The affiliation I've entered into with Progenex is great because it allows me to offer the products to you cheaper than on their website. If you guys have any questions on Progenex check out their website or feel free to ask.

- Jade

Champlain Valley CrossFit: Thursday, January 19th, 2012

WOD:

Back Squat: 10-10-10-10-10

5 rounds AQAP:
7 Power Cleans 155/105
11 Chest-to-bar Pull-ups
15 Dumbbell Push Press 35/25

Post results/thoughts to comments

Awesome work today everybody. Those sets of 10 back squats are super tough, both physically and mentally so it was awesome to see you all really push through them and move some heavy weight. Great job on the met-con to. Cleans are continuing to get better for many of you. Keep remembering to use those hips and make sure that those elbows always come underneath the wrists.

Dumbbells up

Will and Andre hammering the cleans

- Jade