Champlain Valley CrossFit

"Hawks"

2012-03-01T15:00:00.002-05:00

1 Year ago today one of our members, a beloved friend, and amazing person to the world, Ryan Hawks, passed away due to injuries incurred during a ski accident. Many of you who train at CVCF knew him, and while many did not know him, his attitude, drive, encouragement, and good nature was a key to making CVCF the success it is today. We will be celebrating his life by attacking his workout, "Hawks," with everything we've got to show appreciation for the amazing person he was. Whether you knew him or not, I hope to see lots of you in this Saturday for his workout.

- Jade

Champlain Valley CrossFit: Wednesday, February 29th, 2012

2012-03-01T14:28:00.000-05:00

WOD:

Deadlift:
5 @ 65% of 1RM
5 @ 70% of 1RM
3 @ 75% of 1RM
3 @ 80% of 1RM
1 @ 85% of 1RM
Max Reps @ 90% of 1RM

12 minute AMRAP:
5 Handstand Push-ups
10 Toes-to-bar
15 Ball Slams 40/30

Post results/thoughts to comments

Nice job today on the deads everybody. PR's all over the place. Many more of you kicking up into handstands today which was also awesome to see. Keep up the great work. Open workout was released tonight check it out HERE.

Get ready to get your snatch on

- Jade

Champlain Valley CrossFit: Tuesday, February 28th, 2012

2012-03-01T14:16:00.001-05:00

WOD:

Front Squat: 5-5-3-3-1-1

3 rounds AQAP:
40 Double-unders
30 Wall Balls 20/14
20 Kettlebell Swings 70/53

Post results/thoughts to comments

Great work today everybody. PR's all over the place on the front squat. Awesome work! Elbows up and a tight midline helped bring many of you to some new weights today. A real burner of a met-con, hope the new wall ball lines give you all something that you can consistently shoot for. Keep up the great work, you're all amazing athletes. Cheers.

Sefton showing how it's done getting the ball up over the line

Cheri stepping it up to the 53lb Kettlebell

Ken hitting some step-ups at the Kettlebell class

- Jade

Champlain Valley CrossFit: Monday, February 27th, 2012

2012-03-01T14:13:00.000-05:00

WOD:

"Opening Day"- 4 rounds AQAP:
10 Power Snatch 95/65
2 50 Foot Shuttle Runs
15 Pull-ups
2 50 Foot Shuttle Runs
20 Box Jumps 24/18
2 50 Foot Shuttle Runs

Post results/thoughts to comments

First I want to say thank you so much to everyone that came in and helped out this weekend. The new space saw an amazing transformation, and while there are still a ton of little things to get done, the main gym is built and ready to go. Thank you all for your support and I look forward to having you all as a continued part of our community which is constantly growing. Cheers.

A little warm-up action

Shuttle runs were unexpectedly hard

Heather getting up to the pull-up bar

- Jade

Champlain Valley CrossFit: Saturday, February 25th, 2012

2012-02-29T15:20:00.000-05:00

WOD:

EMOTM 10 minutes:
12 Air Squats
9 Kettlebell Swings 70/53
6 Pull-ups

Upon the 10 minute finishing immediately go into

10 minute AMRAP:
12 Air Squats
9 Kettlebell Swings
6 Pull-ups

Post results/thoughts to comments

Nice job on a tough little workout today everybody. A lot of you thought it looked a lot easier than it turned out to be. This was the last workout at our space, moving commences today, and we will be in a big and amazing facility come Monday. Hope to see lots of you out today to help us create an awesome new gym. Cheers.

Working hard

Jordan and Cindy swinging away

- Jade

Champlain Valley CrossFit: Friday, February 24th, 2012

2012-02-29T15:16:00.000-05:00

WOD:

Clean and Jerk: 15 minutes to build to a heavy Clean and Jerk

EMOTM 8 minutes: Perform 2 Clean and Jerks at 85% of your heaviest lift

Open WOD 12.2 - 7 minute AMRP:
Burpees to 6" Target

Post results/thoughts to comments

Awesome job today everybody. A number of you hit PR's on your Clean and Jerk and a you all tore it up on the burpees. That little extra 6" jump slowed them down a good bit and made them extra tough. We had an awesome crew in tonight for the CrossFit Open judged workouts. Please remember, you don't have to be signed up for the Open to come in Friday evening. We'd love to have as many people come in and do the workout regardless of whether or not you're competing. With that said we'd also love to see you come in if you want to cheer on your fellow athletes. We had almost 50 people in tonight, and with all the space we are going to have we will be able to fit every person that comes to the gym. Hope to see lots of you tomorrow. Cheers.

Father and Son throwing down

Tanya jumping up for the bar

- Jade

Champlain Valley CrossFit: Thursday, February 23rd, 2012

2012-02-29T15:07:00.000-05:00

WOD:

Weighted Chin-up: 5-5-5-3-3-3-1-1-1

15 minute AMRAP:
10 Wall Balls 20/14
15 Kettlebell Swings 53/35
20 Box Jumps 24/18

Post results/thoughts to comments

Congrats to Jordan for getting her first unassisted chin-up today. Working those strict pull-ups and or chin-ups will help make that back strong and get you better at those pull-ups. Band or not they help a lot. Lungs were on the menu today and you all lit them on fire. Great job on the workout pushing hard and working to stop as little as possible. Keep up the great work. Cheers.

Charlie working the weight vest and some chain for his chin-ups

Dave working to get over the bar

Olah back for some pain after a month in Europe

- Jade

Champlain Valley CrossFit: Wednesday, February 22nd, 2012

2012-02-29T12:59:00.000-05:00

WOD:

Back Squat:
5 @ 65% of 1RM
5 @ 70% of 1RM
3 @ 75% of 1RM
3 @ 80% of 1RM
1 @ 85% of 1RM
Max Reps @ 90% of 1RM

3 rounds AQAP:
15 Squat Clean Thrusters 95/65
400m Run

Post results/thoughts to comments

Great job today everybody. Quite the weather we've been having, it was warm enough I thought we'd get out for a run, hopefully the weather sticks around for the big move this weekend. This will be the last cycle of the 5-5-3-3-1-Max Reps we are doing, something new will start in 4 weeks. Great job on the back squats and the squat clean thrusters, they are a tough movement. Keep up the good work. Cheers.

Bars lying in wait

Jordan working through the thrusters

- Jade

Champlain Valley CrossFit: Tuesday, February 21st, 2012

2012-02-22T10:57:00.000-05:00

WOD:

AQAP:
50 Unbroken Double-unders (3 minute time cap)
then 7 rounds of...
10 Deadlifts 225/155
10 Burpee Lateral Bar Hops
10 Pull-ups
then...
50 Unbroken Double-unders (3 minute time cap)

Post results/thoughts to comments

PR's for a bunch of people on there single and double-unders today. Great job everybody. Way to tear it up. That was a tough workout, and to make it even more difficult bringing in the unbroken jump rope really made people hone in and focus on what they were doing. Looks like it's going to be quite warm tomorrow, come prepared to be outside. Cheers.

Cindy doing an awesome job, using 95lbs for the Deadlift and doing all 7 rounds...if you look to our testimonials it was only a year ago that Cindy couldn't do a Burpee and could barely Deadlift because of back pain...70 Deadlifts today at 95lbs and 70 Burpees, great job Cindy...and she signed up for the Open.

Liz did her first workout without a band tonight, and did all 70 pull-ups

Corey working through some swings during the kettlebell class

- Jade

Champlain Valley CrossFit: Monday, February 20th, 2012

2012-02-22T10:46:00.000-05:00

WOD:

Push Jerk: 5-5-5-5-5

3 rounds for Max Reps:
90 seconds Row For Calories
30 seconds Rest
90 seconds Ball Slams 40/30
30 seconds Rest

Post results/thoughts to comments

Awesome work today everybody. You all did an awesome job. One of the keys to the push jerk is going to be your footwork, so be very conscious of what you're feet are doing, and get them moving fast. Great work on the workout. Nothing too fancy or exciting, just plain old hard work. Hope to see lots of people for a fun one tomorrow. Cheers.

President's day brought some packed classes with almost 100 people in the gym today

Berk putting some heat on the ball

- Jade

A Couple of Things

2012-02-20T16:39:00.000-05:00

A few reminders for everybody.

We will begin moving this weekend. Saturday and Sunday we will be spending the day at the new facility moving, unloading, sawing, hanging, and screwing things together. We can use any and all helping hands. Saturday there will only be an 8:00 AM class, followed by a 9:00 AM kids class. Moving will begin around 9:30 AM, and we will work for the day. Whether you can help for 45 minutes, or all day, any and all help is appreciated. Hit the link below to put down any tools, or other items you might have to bring.

https://docs.google.com/spreadsheet/ccc?key=0AuAycMvW9E6rdEJURklXd01uSTJvenQtZi1Jb2VQUXc#gid=0

This Friday the CrossFit Open begins for us. We will begin running heats at 5:00 PM on Friday (you can show up as early as 4:00 to begin moving around and warming up). There will be no structured class. Anyone can come in and workout regardless of whether or not they are competing in the Open, but there will be no structured class. You will be responsible for warming up on your own, and can hop in on a heat of the workout whenever you like. This will go for the next 5 weeks every Friday night.

If you didn't see it already check out the article at the link below that both Dani and Trevor are featured in. Big props to them for all their hard work.

http://games.crossfit.com/article/north-east-scouting-report

- Jade

Champlain Valley CrossFit: Saturday, February 18th, 2012

2012-02-20T16:15:00.000-05:00

WOD:

AQAP:
30 Handstand Push-ups
40 Pull-ups
50 Kettlebell Swings 53/35
60 Abmat Sit-ups
70 Burpees

Post results/thoughts to comments

A nice little WOD from the mainsite today. It was awesome to see so many people jump up and work on handstand lowers, or handstand push-ups. Great little workout with conditioning movements that kept getting the heart rate up more and more as the workout went on. Have a great weekend everybody and enjoy the sunshine. Cheers.

Swinging the kettlebells

Working the handstand push-ups

- Jade

Champlain Valley CrossFit: Friday, February 17th, 2012

2012-02-20T16:10:00.000-05:00

WOD:

Power Snatch: 3-3-3

Unbroken Power Snatch: 10-10-10

4 rounds for Max Reps:
40 seconds Ring Dips
20 seconds Rest
40 seconds Toes-to-bar
20 seconds Rest
40 seconds Hang Power Snatch 95/65
20 seconds Rest

Post results/thoughts to comments

Nice work on the snatches today guys. A number of you are getting better with the movement and getting comfortable with the receiving position. Great work. Nice job working through a met-con with some tough movements. Keep up the great work and hope to see lots of you tomorrow. Cheers.

Hanging on the bar

Travis with a big ole kip on the toes-to-bar

- Jade

Champlain Valley CrossFit: Thursday, February 16th, 2012

2012-02-17T11:44:00.001-05:00

WOD:

Deadlift: 10-10-10-10-10

5 rounds AQAP:
10 Thrusters 135/95
10 Sumo Deadlift High-pulls 135/95

Post results/thoughts to comments

Awesome work today everybody. Great work on the heavy deads, and awesome job on the thrusters and high-pulls. Definitely a little heavier than we normally see, but you all pushed through them and did awesome. Come in for some Oly work tomorrow. Cheers.

Jess stepping it up with a little extra weight today and doing a great job

Elliott's last day training with us, good luck with your future endeavors...and a great rack position to leave on

Cheri has been working hard and coming diligently...she's continuing to get strong, faster, and fitter

- Jade

Champlain Valley CrossFit: Wednesday, February 15th, 2012

2012-02-17T11:38:00.000-05:00

WOD:

Pull-up Practice: 10 minutes

"Tabatta Something Else"- Max Reps:
8 rounds of 20:10 at each movement with 1 minute rest in between movements

Pull-ups
Push-ups
Sit-ups
Air Squats
Row For Calories

Post results/thoughts to comments

A classic CrossFit workout today. You all tore it up and a bunch of you made big strides on your pull-ups. Totally awesome. Way to push hard and really give it your all for each and every rep, especially on those air squats and the rower. Keep up the great work. Hope to see lots of you tomorrow. Cheers.

Lisa getting all the way down on her push-ups

A packed class hammering it at 5:30 PM

AIR SQUATS!

- Jade

Champlain Valley CrossFit: Tuesday, February 14th, 2012

2012-02-15T11:59:00.000-05:00

WOD:

Back Squat: 5-5-5-5-5

8 minute AMRAP:
8 Ball Slams 40/30
8 Box Jumps 30/24
8 Squat Clean Wall Balls 20/14

Post results/thoughts to comments

Nice work on the back squats today everybody. Some of you were moving some serious weight. Something that I helped a number of people with that seems to be a common problem, make sure you keep those knees out. Knees out will help you recruit more muscles, make it easier to get deep, and allow you to keep your torso more upright all for a better squat. Great work on a little burner today. Look forward to seeing lots of you tomorrow for a little benchmark. Cheers.

Phil getting the ball overhead

Greg working through some of the squat clean wall balls

Dave, WORKED!

- Jade

Champlain Valley CrossFit: Monday, February 13th, 2012

2012-02-15T11:39:00.000-05:00

WOD:

Bench Press:
5@65% of 1RM
5@70% of 1RM
3@75% of 1RM
3@80% of 1RM
1@85% of 1RM
Max Reps@90% of 1RM

7 rounds AQAP:
7 Power Cleans 135/95
7 Shoulder-to-overhead 135/95
7 Burpees

Post results/thoughts to comments

I saw a ton of you step up on the weight on your cleans and overhead today. Way to work through a tough workout. You all did awesome. PR's on the bench for many of you as well. Pushing around those big weights on the bench will help expose your triceps and shoulders to some additional weight and help you with your overhead movements. Great work on everything today. Hope to see lots of you tomorrow. Cheers.

Austin stepping up his weights today and working hard

Sophie hitting full extension on her burpees

Packed classes in the evening

- Jade

We're Moving

2012-02-13T17:07:00.001-05:00

So it's officially official. We are finally moving. The plan is to move Saturday the 25th and Sunday the 26th of February. We can use any and all help. In addition we will be doing some painting and building. If there is anybody handy with carpentry we could use help building some new plyo boxes. Things we will need are ladders, drills, hammer drills, sawzalls, painting supplies, socket wrenches, sockets for power drills, among other things. So, if you can help and have the time, not only myself, but the coaches, and the entire community at Champlain Valley CrossFit would greatly appreciate it.

In the meantime I went over to the space today. Things are coming along very nicely. Check out the video for a little tour of the space.

- Jade

Tri-State Throwdown

2012-02-13T16:25:00.000-05:00

A big congratulations to Dani and Trevor who did an amazing job at the CrossFit Albany Tri-State Throwdown. Trevor finished 3rd overall, and Dani finished 1st overall. The event was brutal and they both were incredible working through everything. Below is what they did.

WOD #1:
8 minute AMRAP:
9 Box Jumps 30/24
6 Handstand Push-ups
3 Front Squats 185/125

WOD #2:
3 rounds AQAP:
20 Chest-to-bar Pull-ups/Pull-ups
10 Clean and Jerk 135/95

WOD #3:
6 minutes:
Establish a 1RM Axle Clean and Jerk

Rest 4 minutes

6 minutes:
Row Max Meters

WOD #4:
3 rounds AQAP:
7 Deadlifts 275/185
14 Alternating Pistol Squats
21 Unbroken Double-unders

WOD #5:

This was an eliminator WOD. 8 Men and Women did the workout. There were 7, short, 2-3 minute workouts. The slowest person in each one was eliminated until the last workout where there were only 2 people. Both Trevor and Dani made the final with Dani winning and Trevor getting second.

# 1
20 Toes-to-bar
20 Goblet Squat 53/35

# 2
15 Power Cleans 155/105
15 Ring Dips

#3
20 Kettlebell Snatch 53/35
20 Burpees-to-bar

#4
15 Sumo Deadlift High-pulls 135/95
5 Wall Climbs

#5
3/1 20 Foot Rope Climbs
30 Wall Balls 20/14

#6
1 20 Foot Cargo Net Climb
10 Squat Snatch 135/95

#7
3 minute AMRAP
3 Thrusters 135/85
3 Muscle-ups

Trevor battling up the last rope climb

Dani, the last 3 minutes of the day

- Jade

Champlain Valley CrossFit: Saturday, February 11th, 2012

2012-02-13T16:09:00.000-05:00

WOD:

3 rounds AQAP:
25 Pull-ups
50 Push-ups
75 Abmat Sit-ups
100 Air Squats

Post results/thoughts to comments

While I wasn't in today, I saw some people battle through this workout on Sunday, and I saw the board littered with names and times. Great work everybody, you may be a tid bit sore from that one, it was A LOT of volume. Way to work hard, and no better way to get those bodyweight movements down than hammering some volume like that. Hope to see lots of you tomorrow. Cheers.

Sefton battling through the sit-ups

Busting out some air squats

- Jade

Champlain Valley CrossFit: Friday, February 13th, 2012

2012-02-13T15:58:00.000-05:00

WOD:

Work Your Weakness Strength: 20 minutes (Pick 2 movements. These movements must be strength based. Pick a rep range between 1-5 and a weight, if applicable, to match the rep range. Perform the 1st movement for the given rep range every-minute-on-the-minute for 10 minutes and then move to the 2nd movement, performing the given rep range every-minute-on-the-minute for 10 minutes.)

Work Your Weakness Met-con: 12 minute AMRAP (This must be a couplet. So pick 2 movements, pick the weights where applicable. Reps are 30 for both movements. Perform an AMRAP for 12 minutes with the given movements, weights, and reps.)

Post results/thoughts to comments

Great work today everybody. As always awesome to see you all hit the things you are bad at. Make sure on work your weakness day you really ask yourself if what you are doing is something you are really bad. Everyone has a handful of things that they are truly bad at, so make sure you are doing those. Myself, Dani, and Trevor are going to a competition tomorrow, hope a bunch of you come in and have a great workout. Cheers.

Carol in her first HSPU..."what better time than now to do my first ever handstand"

- Jade

Champlain Valley CrossFit: Thursday, February 9th, 2012

2012-02-10T14:49:00.000-05:00

WOD:

Clean Complex: 1-1-1-1-1 (1 complex consists of 1 Deadlift, 1 Power Clean, 1 Hang Squat Clean, 1 Split Jerk)

15 minute AMRAP:
50 Burpees
then AMRAP remaining time of
12 Kettlebell Swings 70/53
12 Dumbbell Lunges 35/25

Post results/thoughts to comments

Nice job on the cleans today everybody. Like we did with the Snatch last week, breaking the movement into a complex is a great way to hit different variations and/or pieces of a single movement and find where your really need the work. Great work on the workout, some of you worked through your first ever 50 burpees in a row, while others worked through a damn fast 50 burpees. Great work today. Working your weaknesses tomorrow. Cheers.

Alain with a great position overhead with the kettlebell

Del getting under some weight

I got made a Lululemon Ambassador last night...thanks so much to Dani, everyone at Lululemon, and most importantly all the amazing athletes (and that's each and everyone of you, you are all athletes) that come to Champlain Valley CrossFit that are dedicated to helping better their lives through fitness, health, and nutrition

- Jade

Champlain Valley CrossFit: Wednesday, February 8th, 2012

2012-02-10T14:29:00.001-05:00

WOD:

Press:
5 @ 65% of 1RM
5 @ 70% of 1RM
3 @ 75% of 1RM
3 @ 80% of 1RM
1 @ 85% of 1RM
Max Reps @ 90% of 1RM

If you've done this cycle before added 2.5-5lbs to each and every one of your sets. Add the same weight one very single set.

10 minute AMRAP:
10 Jerks 135/95
20 Pull-ups
30 Double-unders

Post results/thoughts to comments

Nice work today everybody. Lots of PR's on the press, and you got to smoke your shoulders with the met-con. Keep up the great work, and please, keep practicing the double-unders. THEY WILL COME. Many of you who didn't have them a couple months ago can now do them, just keep working on them if you don't have them. Cheers.

Zach representing in one of the new shirts...about 60% of the soft goods are gone, if you still want some make sure you get them

Monica throwing the bar up overhead

Chris has turned into a beast in the last 9 months...when the snow shows up we expect him to go beastmode on the snowmobile and tear it up

- Jade

Champlain Valley CrossFit: Tuesday, February 7th, 2012

2012-02-08T13:14:00.000-05:00

WOD:

Overhead Squat: 5-5-3-3-1-1

"2011 Regionals WOD #3"- 21-15-19 - AQAP:
Deadlifts 315/205
Box Jumps 30/24

Post results/thoughts to comments

I saw a number of people hit PR's today which was awesome. One thing to remember, when we do strength work especially, don't expect to PR all the time. If it's your first month of training you'll PR all the time, but if you've been CrossFitting for 6+ months your PR's will be less often. Cherish the ones you get and don't expect to get them all the time. They take hard work and dedication, but that's why they feel so damn awesome to hit. Press day is tomorrow. Hope to see lots of people. Cheers.

Brendan working through the deadlifts...since the end of September when he started he's lost 20+ pounds, gone from 1 to 10+ pull-ups and gotten stronger across the board...eat paleo, train CrossFit, and you'll feel amazing

Theresa just finished up On-ramp and is hitting it hard right away and doing great

Will, only 15, but quickly turning into a monster

Quyen hitting some double kettlebell swings at the kettlebell class...if you're looking to work on your kettlebell skills drop in for a class

- Jade

Champlain Valley CrossFit: Monday, February 6th, 2012

2012-02-08T12:57:00.000-05:00

WOD:

"2011 CrossFit Open WOD #5"- 20 minute AMRAP:
5 Power Cleans 145/100
10 Toes-to-bar
15 Wall Balls

Post results/thoughts to comments

Forgot how tough of a workout that was. Great work today everyone. Everyone did an amazing job, but I'm probably most proud to see some of you take away your own reps. Way to be accountable. Yes CrossFit is a fitness program, but it is also a way of life and can help you in so many other parts of your life, for instance, being accountable for the quality of your work. Keep it up. Hope to see you guys for something heavy tomorrow. Cheers.

Aliza national caliber ultra marathon runner, and now turning into a CrossFit badass

Bill getting the ball up in the paint

6:30 class is starting to get a crew...remember the new evening schedule Monday-Thursday is 4:15, 5:30, and 6:30 PM

- Jade

Champlain Valley CrossFit: Saturday, February 4th, 2012

2012-02-05T12:47:00.000-05:00

WOD:

"Snatch Cindy"- AQAP:
1 Snatches 135/95
1 Round of Cindy
2 Snatches 135/95
1 Round of Cindy
3 Snatches 135/95
1 Round of Cindy
and so on until
10 Snatches 135/95
1 Round of Cindy

Post results/thoughts to comments

Great work on the snatches today everybody. As I continue to reiterate and many of you follow closely, work light if you don't have the technique. Get the technique down, then start adding the weight. It will pay off. You all did awesome on the workout and flew through a tough combination of heavy snatches and high rep bodyweight stuff. Great job. Cheers.

Ken throwing the 135lbs overhead with ease

Tim with great position on his snatch

Bart also with a nice full position of extension

- Jade

Champlain Valley CrossFit: Friday, February 3rd, 2012

2012-02-04T09:57:00.001-05:00

WOD:

AQAP - Unbroken: (reps must be precision, no breaking, and any no rep is a restart)
50 Double-unders 0-3 minutes
40 Kettlebell Swings 53/35 3-6 minutes
30 Wall Balls 20/14 6-8 minutes
20 Pull-ups 8-10 minutes
10 Push Jerks 155/105 10-12 minutes

This workout has a 12 minute time cap. The times displayed are the time limits on each movement. If you hit 3 minutes and haven't completed the 50 double-unders you have to move on.

Rest Exactly 6 minutes

4 rounds AQAP:
2 Muscle-ups
8 Kettlebell Snatch/side 53/35

Post results/thoughts to comments

Awesome work today everybody. While the first workout is maybe a little more than some of you are looking for out of a fitness program, I think it is good for everyone to do and an incredibly important and powerful tool for your mental fortitude. Kim Dannies entitled the workout "Candyland" because if you screw up you go back to the beginning. It was great to see many of you be strict on yourselves and start over when you knew you weren't getting a solid rep. And remember, if you didn't finish a movement you didn't fail the workout. You learned where your limits were, and how much rest you may or may not need before moving onto another movement. You'll see something like this a little more often. Keep up the great work, hope to see lots of you for a good one tomorrow. Cheers.

Swings, somehow our lone picture for the day

Get yourself pumped for the competitions season. We've already got more people signed up than last year for the open. I hope lots of you sign-up and use this as an opportunity to test yourself mentally and physically, and help become a part of a driving force that will bring us to the Northeast Regionals.

- Jade

Champlain Valley CrossFit: Thursday, February 2nd, 2012

2012-02-04T09:48:00.000-05:00

WOD:

Teams of 3 - AQAP:
150 Thrusters 95/65
150 Box Jumps 24/18
150 Sumo Deadlift High-pulls 95/65
150 Burpees

1 person works at a time. You have 1 bar and 1 box. You must maintain the order. Each member can do as much or as little work as they like.

Post results/thoughts to comments

A lot of folks have asked about team workouts so I'm going to try and incorporate them a little more often. They are tons of fun and I think everybody had a blast today. You all did awesome. For the future one of the keys to being efficient at a team workout, is quick reps, and quick transition times. Once you start to slow on a movement you should stop and rotate to the next person. Small shorts bursts are most efficient. Keep up the great work everybody. Hope to see lots of you tomorrow for something a little different. Cheers.

Zach gritting through some thrusters

Medballs flying around with a little group warm-up...we are going to be making an effort at CVCF to make the warm-ups a little more group oriented, and a little more of a warm-up, so make sure you're ready to go at the start of class

David has made some incredible gains in the last 10 months or so... 2 knee replacements about 18 months ago, and he's now jumping on boxes, skipping rope, and hammering out burpees, great work David

- Jade

The CrossFit Open

2012-02-02T16:52:00.000-05:00

The CrossFit Open is quickly approaching. Everybody should be signing up. There is no reason any of you can't or shouldn't compete. It's a great way to test yourself, and see how you stack up against 30,000+ people around the world. There is a scaled option as well for those who can't move the weights or have the skills that are prescribed in the workouts. Registration is $20, and can be done online HERE. I've already paid and registered our gym as a Team. We will be looking to send a strong team to the Regionals with the hopes of qualifying for the CrossFit Games. The first workout is released in 3 weeks, on February 22nd. Champlain Valley CrossFit will be running the Open workout on Friday nights. Heats will start at 4:30 PM, and go roughly every 15-30 minutes depending on the workout. I hope lots, and lots of you come in to do this. You will have a chance to be judged and really put your movements under a microscope. If you have any questions about the Open please don't hesitate to ask myself or any of the other coaches.

- Jade

Champlain Valley CrossFit: Wednesday, February 1st, 2012

2012-02-02T16:34:00.000-05:00

WOD:

Deadlift:
5 @ 65% of 1RM
5 @ 70% of 1RM
3 @ 75% of 1RM
3 @ 80% of 1RM
1 @ 85% of 1RM
Max Reps @ 90% of 1RM

10 minute AMRAP:
2 Power Cleans 155/105
1 Hand Stand Push-ups
4 Power Cleans 155/105
2 Hand Stand Push-ups
6 Power Cleans 155/105
3 Handstand Push-ups
8 Power Cleans 155/105
4 Hand Stand Push-ups
and so on until 10 minutes is up

Post results/thoughts to comments

Big numbers today everybody. Awesome work on everything. It's awesome to see everybody lift some heavy weights. Heavy makes you stronger and stronger makes everything in life easier. Good work on the met-con. Although I already knew it, it was a rude awakening for me just how poor my handstand push-ups are. Remember if you find something you are really bad at spend a little extra time on it once and a while. Do them in work your weakness or if you're 5 or 10 minutes early to class spend a couple minutes working on the movement. Hope to see lots of you tomorrow for a team workout. Cheers.

Remember in the HSPU you want to see the same position as a strict press it shouldn't be any different...imagine you've got a bar in your hand, torso is straight, bar is back over your head, over your spine.

Steve hitting the big 405...time to start putting some steel on the bar

Gregg set, ready to pull

- Jade

Champlain Valley CrossFit: Tuesday, January 31st, 2012

2012-02-02T16:07:00.000-05:00

WOD:

Snatch Complex: 1-1-1-1-1 (1 Complex consists of 1 Snatch Deadlift, 1 Power Snatch, 1 Hang Squat Snatch, 1 Overhead Squat)

10 rounds AQAP:
10 Box Jumps 30/24
10 Pull-ups

Post results/thoughts to comments

Nice job today everybody. That snatch complex is a great way of really honing in different areas of the snatch. While it is 4 different movements, a single squat snatch encompasses all 4 movements. Way to tear through the box jumps and pull-ups. There were some smoking fast times and many of you were jumping higher, and pulling more bodyweight than ever before. Keep up the great work. Cheers.

Greg hitting full extension coming off the box

Pull-ups

Windmills in the kettlebell class

- Jade

It's In

2012-01-31T11:48:00.000-05:00

My office is littered with stuff for you guys. T-Shirts, Hoodies, and Progenex is all in. It's first come, first serve, so if you want it, make sure you get it before it's gone.

Hawks T-Shirt - $25

Can't Breathe T-Shirt - $25

Better is Possible Hoodie - $40

Progenex Recovery - $55

Progenex More Muscle - $60

- Jade

Champlain Valley CrossFit: Monday, January 30th, 2012

2012-01-31T11:37:00.000-05:00

WOD:

Front Squat: 5-5-5-5-5

8 rounds for Max Reps of 20 seconds ON, 10 seconds OFF:
Kettlebell Swings 70/53
Ball Slams 40/30

Post results/thoughts to comments

Great job today everybody. I don't even think I can count all the PR's I saw today. They were all over the place. Whether you had 65lbs or 265lbs on the bar, a PR is a PR, and heavy is heavy for each and every one of you. Nice little burner of a workout the really seemed to smoke everybody. Great work. We had a record day of 94 people in today to train, hope to see a lot of you tomorrow as well. Cheers.

Up and overhead

Charles with a beautiful position overhead with the kettlebell

- Jade

Champlain Valley CrossFit: Saturday, January 28th, 2012

2012-01-31T11:32:00.000-05:00

WOD:

"Bodyweight Bonanza"- AQAP:
10 Handstand Push-ups
20 Ring Dips
30 Toes-to-bar
40 Burpees
50 Pull-ups
60 Push-ups
70 Box Jumps 24/18
80 Sit-ups
90 Air Squats
100 Double-unders

Post results/thoughts to comments

Wow, some big classes this morning. Awesome that so many of you came in and got an awesome workout. If this was your first time, you'll see this one again 5 or 6 months down the road, if you'd already done it before, I hope you PR'd. Keep up the great work everybody and see you Monday. Cheers.

Greg getting up on the box

Brendan working through the push-ups

- Jade

Champlain Valley CrossFit: Friday, January 27th, 2012

2012-01-31T11:27:00.000-05:00

WOD:

Toes-to-bar: 3 sets of max reps, rest 2 minutes (must be able to do at least 10, if you can't, modify the movement)

Handstand Push-up: 3 sets of max reps, rest 2 minutes (must be able to do at least 5, if you can't, modify the movement)

21-15-9 - AQAP:
Power Clean 135/95
Dumbbell Thruster 35/25

Post results/thoughts to comments

If either of these movements stump you than work on them. They are both common and important movements to CrossFit. If you have a lot of trouble with them, think about spending 5 or 10 minutes after a class once or twice a week and doing an every-minute-on-the-minute sequence with one of them and work on building some volume of the movement into your training. The dumbbells appeared yet again in one of the worst ways with the thrusters. Benchmark tomorrow. Cheers.

Kathy and Brian hitting some HSPU's

Vinny gritting through the thrusters

- Jade

Champlain Valley CrossFit: Thursday, January 26th, 2012

2012-01-31T11:17:00.000-05:00

WOD:

Weighted Pull-up or Ring Dip: 5-5-5-3-3-3-1-1-1

AQAP:
100 Double-unders
50 Air Squats
40 Mountain Climbers/side
30 Kettlebell Swings 70/53
20 Pull-ups,
10 Man Markers 35/25

Post results/thoughts to comments

Make sure when this weighted push or pull comes up you are all working on the weaker movement. Keep up the practice on the double-unders, the only way you'll get them is if you practice. Hope lots of you make it in tomorrow. Cheers.

Swinging

Getting up to the pull-up bar

Getting some air squats on

- Jade

Champlain Valley CrossFit: Wednesday, January 25th, 2012

2012-01-31T11:12:00.000-05:00

WOD:

Back Squat:
5 @ 65% of 1RM
5 @ 70% of 1RM
3 @ 75% of 1RM
3 @ 80% of 1RM
1 @ 85% of 1RM
Max Reps @ 90% of 1RM

If you've done this cycle before add anywhere between 2.5-10lbs per set, across the board. Add the same amount to every set.

AQAP:
Row 2000m

Post results/thoughts to comments

Nice work on the back squat todays everybody. A bunch of you hit some PR's, and then got to lay down another PR on the row. 2K row is a great benchmark and and an extremely hard one. Myself, Dani, and Trevor will be gone for the next few days, so there likely won't be any website updates. Hope you all get in and get some good workouts in. Cheers.

Feeling the pain of the 2K

Travis pulling hard

Our newest On-ramp group done, hope to see you all in classes right away

- Jade

Champlain Valley CrossFit: Tuesday, January 24th, 2012

2012-01-25T08:53:00.000-05:00

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

2012-01-25T08:48:00.000-05:00

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

2012-01-23T17:33:00.000-05:00

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

2012-01-23T17:03:00.000-05:00

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

2012-01-23T16:57:00.000-05:00

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

2012-01-20T10:28:00.000-05:00

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

2012-01-20T08:49:00.001-05:00

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

Soft Goods

2012-01-19T11:55:00.001-05:00

So soft goods were ordered a little over a week ago. We had a little snag with the hoodie that held things up, but we should be seeing everything by next Tuesday. Quantities are limited, and will be first come first serve. T-shirts are $25 each, we stepped up to a higher quality shirt, and the hoodies will be $40, they are full zips hoodies.

- Jade

Champlain Valley CrossFit: Wednesday, January 18th, 2012

2012-01-19T11:47:00.002-05:00

WOD:

Pull-up Practice: 10 minutes

10 rounds of 1 minute on 1 minute off:
Each round you must complete 25 Kettlebell Swings 70/53 (these are american swings). For each round you don't complete the 25 Swings a 5 Burpee penalty is given out. Immediately upon finishing the 10th round perform the Burpees you been allotted over the course of the workout. Your final score is still your time, use a running clock.

Post results/thoughts to comments

Great job on everything today guys. Congratulations to Heather Bosen who got her first pull-up. Way to go Heather. The swing workout looked a little deceiving for many. Some thought it was pretty easy at the start, but many found by the end they could barely hold on and were quickly racking up burpees. Great work, hope to see lots of you tomorrow. Cheers.

Seems we didn't get any pictures today...a little inspiration for you all from the 2010 Games

- Jade

Champlain Valley CrossFit: Tuesday, January 18th, 2012

2012-01-18T10:18:00.006-05:00

WOD:

Deadlift: 5-5-5-5-5

5 rounds AQAP:
10 Toes-to-bar
15 Games Push-ups
20 Alternating Overhead Lunges w/Plate 45/25

Post results/thoughts to comments

Great work on the deadlifts today everybody. I saw some heavy weights moved around and a number of you hit PR's. Haven't done the overhead lunges in some time, they're a tough little movement and it was great to see you all battle to keep the plate over your head for the duration of the sets. Keep up the great work.

Plates up overhead...Alaina, Mike and Drew working hard

Liz has been working hard and hitting more and more workouts as Rx'd

- Jade

Progenex - New Order

2012-01-18T10:18:00.005-05:00

Progenex is gone. Didn't realize it would go so quick. I'm going to order more tomorrow. Link below is to a spreadsheet to mark what you want. If you want some now or are going to want some in the next couple of weeks mark yourself down. The order will be placed at the end of the day tomorrow, so if you're not posted there may not be any for you.

https://docs.google.com/spreadsheet/ccc?key=0AuAycMvW9E6rdFNjeXUzWDNJTDJTRjhGSGpfVWJfSlE&hl=en_US#gid=0

- Jade

Progenex

2012-01-17T17:30:00.000-05:00

Progenex is in, but it's already about half gone. This is great stuff, myself, Dani, Trevor, and others have all found great success with it. It's a great post workout supplement, and it tastes even better. If we sell right out of it I'll order more and I'll be happy to put a list together to make sure that everyone who wants some has it ordered.

Progenex recommends taking 2 scoops of both the Recovery and More Muscle post workout. I personally think that is a little too much. Each bag has 30 servings, the Recovery is $55, and the More Muscle is $60. My personal recommendation would be to take a full serving of Recovery and 1/2 serving of More Muscle post workout. On your off days take 1/2 serving of More Muscle right when you wake up. If you want some, we've got it, for the time being.

- Jade

Champlain Valley CrossFit: Monday, January 16th, 2012

2012-01-17T17:22:00.001-05:00

WOD:

Bench Press:
5 @ 65% of 1RM
5 @ 70% of 1RM
3 @ 75% of 1RM
3 @ 80% of 1RM
1 @ 85% of 1RM
Max Reps @ 90% of 1RM

Max Rounds and Reps for Each AMRAP:

3 minute AMRAP
9 Hang Power Cleans 135/95
6 Front Squats 135/95
3 Push Press 135/95

Rest 4 minutes

3 minute AMRAP
9 Hang Power Cleans 95/65
6 Front Squats 95/65
3 Push Press 95/65

Rest 4 minutes

3 minute AMRAP
9 Hang Power Cleans 65/45
6 Front Squats 65/45
3 Push Press 65/45

Post results/thoughts to comments

Great job today everybody. A lot of you look great on the bench, put some great numbers up, and really focused on your technique on the bench which is something you might not have thought about before. While many thought the workout looked a little too easy, I think those of you who really pushed yourselves found it to be quite difficult. Some heavier weight to start, and for most of you, down to just a barbell at the end which left you with some screaming forearms and shoulders. Hope to see lots of you tomorrow. Cheers.

Hips loaded

On-ramp class working through some kettlebell swings

- Jade

Champlain Valley CrossFit: Saturday, January 14th, 2012

2012-01-14T11:15:00.001-05:00

WOD:

Dante's Inferno - AQAP:
900m Row
then...
9 rounds of...
9 Burpees
9 Wall Balls 20/14
9 Toes-to-bar
9 Kettlebell Swings 70/53
9 Box Jumps 24/18
9 Pull-ups
9 Games Push-ups
9 Air Squats
9 Ball Slams 40/30
then...
900m Row

Post results/thoughts to comments

A long one to say the least and you all did an amazing job. We changed a few weights around from doing the workout last year, but otherwise the same. Great job today everybody, enough said. Cheers.

Tanya and Kris down for some burpees

Phillip with a beautiful overhead position on the swing

Teaching the kids how to use the little white boards

- Jade

Champlain Valley CrossFit: Friday, January 13th, 2012

2012-01-14T11:08:00.001-05:00

WOD:

Post results/thoughts to comments

Burpees, wall balls, squats, clean, deadlifts, pull-ups, the whole kit and kaboodle came out today and it was great to see so many people really step up to the plate and do what they like least. Working through those big sets of 30 in your met-con is a great way both physically and mentally work on those movements you're poor at. Hope to see lots of you tomorrow for a long benchmark from last year. Cheers.

Alaina working the overhead squat

Look ma, no knees...if you've been doing knee push-ups trying working with the band it'll be good practice for being in that plank position

- Jade

Champlain Valley CrossFit: Thursday, January 12th, 2012

2012-01-14T11:04:00.001-05:00

WOD:

Power Clean: 5-5-5-5-5

AQAP:
1000m Row
50 Deadlifts 185/135
50 Wall Balls 20/14
50 Kettlebell Swings 53/35

Post results/thoughts to comments

Great work today everybody. Where was the morning crew? Nobody was in this morning, but boy was it packed at night. Cleans were continuing to look better for many of you, and a lot of you are getting better at getting under the bar and not swinging or curling the bar. Nice job on the WOD, it was a tough one, but it was great to see so many of you grit your teeth and really hold onto the bar, ball, or kettlebell for big sets. Great work. Cheers.

Kevin working through his deads

Will standing tall and driving through those heels

- Jade

Roasted Pork w/Dried Fruit and Wine Sauce

2012-01-12T17:15:00.000-05:00

So I'm going to start posting and archiving Paleo recipes for everybody. There will be a tab at the top of the website from now on that will have the recipes archived. If you've got something really good that you'd like to post please send it along to me and if possible send a picture to.

For now our resident chef extrordinaire Kim Dannies, brought me in some of this and I immediately asked for the recipe because it was amazing. In her words, an easy meal to make and it was damn amazing. Give it a try.

Roasted Pork w/Dried Fruit and Wine Sauce

In a glass bowl combine one-half cup EACH dried fruit: apricots, prunes, blueberries, and cherries. Pour one cup of apple cider over, cover with plastic wrap, and zap for 1 minute on HI in the microwave. Let mixture sit at room temperature; you can prep this 30 minutes (and up to 24 hours) ahead of time.

Preheat oven to 425 degrees. Sprinkle 3 pounds of pork tenderloin with salt and pepper. Heat 2 table spoons of oil in a large skillet and sear the pork for three minutes on two sides or until golden brown. Place pork in a roasting pan; reserve drippings in the skillet. Roast pork at 425 degrees for 20-22 minutes, or until a meat thermometer inserted into the thickest portion registers 150 degrees. Remove from oven, cover, and let stand for 10 minutes.

While the meat is roasting:
To the hot skillet add one-half cup pine nuts. Saute the nuts for 2 minutes on medium heat, until they are fragrant. Add 1-cup port wine or drinking sherry (NOT supermarket cooking sherry!), one-half cup apple cider, 2 minced garlic cloves, and a pinch of cinnamon and salt. Bring to a boil; reduce heat to low, add reserved fruit, and simmer 5 minutes or until mixture thickens slightly. Stir in one-half cup of chicken broth and simmer the sauce for 15 minutes, or until the fruit is tender and plump and the sauce is glossy and slightly syrupy. To serve, slice pork and place on a warm serving platter, top with some of the fruit sauce; serve remainder of sauce in side dish. Serves 6.

Champlain Valley CrossFit: Wednesday, January 11th, 2012

2012-01-12T16:39:00.000-05:00

WOD:

Press:
5 @ 65% of 1RM
5 @ 70% of 1RM
3 @ 75% of 1RM
3 @ 80% of 1RM
1 @ 85% of 1RM
Max Reps @ 90% of 1RM

If you've done this cycle before add 2.5lbs to each set if your 1RM is under 100lbs, or 5lbs to each set if your 1RM if over 100lbs.

AQAP:
30 Pistols Squats (15/side)
then 3 rounds of...
25 Dumbbell Deadlifts 35/25
20 Dumbbell Hang Power Cleans 35/25
15 Dumbbell Push Press 35/25

Post results/thoughts to comments

PR's again today on the presses, nice job everybody. Dumbbells again today. They won't be in this often, but I'm going to work on utilizing the dumbbells more often as they are a great tool that I haven't been programming enough. Nice job today everybody. Hope to see lots of you tomorrow. Cheers.

Brendan, Tim and Heather working through the pistols

Mike in the bottom of a pistol

Up with the dumbbells

- Jade

Champlain Valley CrossFit: Tuesday, January 10th, 2012

2012-01-12T16:21:00.000-05:00

WOD:

Overhead Squat: 5-5-5-5-5

4 rounds AQAP:
20 Box Jumps 24/18
20 Abmat Sit-ups
20 Ball Slams 40/30
20/side Mountain Climbers (Knee to tricep is range of motion)

Post results/thoughts to comments

Nice work on the overhead squats today everybody. Some PR's were had and some of you buckled down and took the time to work light and work on your mobility which will be hugely beneficial in the long run. A lot of people were shocked at how tough the Mtn. Climbers were, burning the shoulders up and lungs. Great work today all, hope to see lots of you tomorrow. Cheers.

Hammering out the Mountain Climbers

Sitting up

- Jade

Champlain Valley CrossFit: Monday, January 9th, 2012

2012-01-12T15:32:00.000-05:00

WOD:

3 rounds AQAP:
30 Dumbbell Squat Cleans 50/35
30 Burpees
30 Pul-ups

Post results/thoughts to comments

Wow. I just have to say awesome work today everybody. You all pushed through an incredibly hard workout, some folks were saying it was their hardest ever, so way to buckle down and push through something that was hard both physically and mentally. Hopefully it didn't wipe you out too much and I hope to see you tomorrow. Cheers.

Tim hitting full extension and getting under the dumbbells

Phillip down for the count...it was that hard

Terri in the midst of a packed class cleaning the dumbbells

- Jade

Progenex

2012-01-08T11:14:00.000-05:00

So as some of you may know we have started carrying some supplements in the last couple of months. We are going to continue to carry supplements but will be making a switch to Progenex.

I'm proud to say that we have become a Progenex Affiliate, and will now be selling the best post workout protein supplement around. Myself, Dani, Trevor, and some other folks at the gym have all used Progenex with great success. The APS protein we have been carrying is good stuff, but this is better, and will actually be slightly cheaper per gram of protein. Progenex is a huge supporter of CrossFit and the CrossFit community, and by becoming an affiliate we're able to offer you the best protein supplement on the market at a reduced price. The only place you can buy Progenex aside from a CrossFit affiliate is Progenex.com Champlain Valley CrossFit will be selling both the Recovery and More Muscle. It will be cheaper from the get go than the website, and you also won't have to pay shipping, you'll be saving about 15-20% all said and done. In addition as an affiliate of Progenex you can click the link on our page and get 10% off any of clothing and accessories on the website. If you want to read a little more about Progenex go here. I ordered a limited quantity of stuff because I wasn't sure how quickly it will go, but it is on the UPS truck and will be here by the latest, Monday, the 16th.

- Jade

Champlain Valley CrossFit: Saturday, January 7th, 2012

2012-01-07T12:27:00.000-05:00

WOD:

"Cindy" - 20 minute AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats

or

"Mary"- 20 minute AMRAP:
5 Handstand Push-ups
10 Pistol Squats
15 Pull-ups

Post results/thoughts to comments

Because of the basic movements I had invited our On-ramp group that started this Monday to come to class if they were interested. Usually no one takes me up on the offer so it was so awesome to see 3 folks from On-ramp come in for there first official class. On-ramp group that just finished, where were you guys? Awesome work today everybody. A classic CrossFit workout and a great benchmark to jot down in your book. If you've done it before hopefully you PR'd and if it was a first time, look to smash your score 3 or 4 months down the road when we do it again. Have a great week everybody. Cheers.

Marc on his descent down to the floor

Sam and Jordan...Jordan has only been through 3 On-ramp classes but per the invite decided to come in and did a great job

Kids class working their knees up

AIR SQUATS!

- Jade

Champlain Valley CrossFit: Friday, January 6th, 2012

2012-01-07T12:19:00.000-05:00

WOD:

7 minute AMRAP:
5 Squat Cleans 135/95
10 Ball Slams 40/30

Rest Exactly 8 minutes

5 rounds AQAP:
10 Push Press 95/65
30 Lateral Bar Hops

Post results/thoughts to comments

Awesome job today everybody. You all did great and tore up the workout. Many of you bumped up your squat cleans which was awesome to see. Going heavier will make you stronger, being stronger will make everything in life easier. The second met-con was a real burner and it was awesome to see so many of you really treat it as such and go all out.

Today marks day 5 of the Paleo Challenge. Only 55 days left :-) With that said make sure you are keeping track of your diet, and for those of you who are having trouble figuring out what to eat, make sure you eat enough. Often folks don't know what to eat, so they don't eat all, make sure you EAT! Lastly, CrossFit is great, but so is doing other things, so if you go out for a run, go skiing, hiking, etc. make sure you are giving yourself a point for that, because you deserve it. I don't know about you guys but after a few rough weeks of eating I feel damn amazing at the moment 5 days in. Keep it up and hope to see lots of you tomorrow morning. Cheers.

Bryant gritting through the squat cleans

Susan killing it and stepping up to 65lbs today

Caitlin getting ready to hurl the ball into the ground

- Jade

Champlain Valley CrossFit: Thursday, January 5th, 2012

2012-01-07T12:09:00.000-05:00

WOD:

Jump Rope Practice: 10 minutes

5 rounds of - 3 minute AMRAP - 1 minute rest:
5 Burpees
7 Chest-to-bar Pull-ups
12 Double-unders

Post results/thoughts to comments

At least one person got their first double-under today, some nailed single-unders for the first time, and I saw a number of you hit record number of double-unders and single-unders. Practice makes perfect, keep it up and the rope will become your friend. Great job on the workout today, it should have been all lungs, rotating quickly from one movement to the next with little to no muscular failure. And for some of you, don't be afraid to not lift heavy some days. We lifted heavy Monday, Tuesday, and Wednesday, so don't feel like just because there wasn't a barbell that you're not getting enough out of your workout. Hope to see lots of you tomorrow for a fun WOD. Cheers.

Monica getting that chin up over the bar

It's great to have Tim back after a long recovery period from an accident...showing how tuck jumps should be done!

Phillip showing to the full extent a chest-to-bar pull-up

- Jade

From the Members

2012-01-05T16:40:00.000-05:00

Jade and the CVCF Community-

Now that I have found a spare moment during my transition to Ft Rucker, Alabama, I just wanted to thank you all for the excellent training and camaraderie that I have experienced in the last six months. Coming to CVCF has completely changed not only the way that I train, but the way that I incorporate training into my life. Working out, or PT as the Army calls it, used to be more of a mandatory ordeal for me, something that I had to attend in ROTC and walk through the steps just so I could leave, go home, and start the rest of my day. Not to say that it wasn't difficult at times or worth while, I just didn't see it as a part of my ritual.

After about a week at CVCF, I began to feel like my day wasn't complete if I had not mentally and physically pushed myself through a WOD. My time at CVCF pushed me to do complex movements that I was hesitant to try in the past, and having other like-minded individuals around me provided the confidence to go for it.

I have only one regret, and that was not joining earlier. I wasn't sure what to make of CVCF before I joined, and my experience far surpassed any expectations I had. I am attending Army Flight School now, and it will be some years before I return. CVCF has prepared me well to succeed mentally and physically in the career I am taking on, and I thank you all for being a part of that.

I plan to visit sometime this Spring, hopefully after the next edition of 100 burpee box jumps.

Christian Ruf
2LT, AV

Champlain Valley CrossFit: Wednesday, January 4th, 2012

2012-01-05T16:20:00.001-05:00

WOD:

Deadlift:
5 @ 65% of 1RM
5 @ 70% of 1RM
3 @ 75% of 1RM
3 @ 80% of 1RM
1 @ 85% of 1RM
Max Reps @ 90% of 1RM

If you've done this cycle before add anywhere from 2.5-10lbs to each set. Make sure you add the same amount to every set.

12 minute AMRAP:
20 Wall Balls 20/14
10 Sumo Deadlift High-pulls 95/65

Post results/thoughts to comments

Great work today everybody. A bunch of folks hit PR's on their deadlifts today which is awesome. Nice work on the wall balls as well. It was really great to see many of you buckle down and focus on the squat portion of the wall ball and not worry so much about how fast you were doing them. Hope to see you tomorrow. Cheers.

Alaina getting the ball up

The wall is full

Graz with great positioning at the top of her high-pull

- Jade

Champlain Valley CrossFit: Tuesday, January 3rd, 2011

2012-01-04T08:40:00.000-05:00

WOD:

Power Snatch: 3-3-2-2-1-1

3 rounds AQAP:
30 Box Jumps 30/24
30 Kettlebell Swings 70/53

Post results/thoughts to comments

I think I post this every time we snatch or clean, but for those who don't have the technique down, WORK LIGHT! It will pay off big time. A bunch of you did this and some of you didn't. Olympic lifting is very technical, and if you don't get the movement down properly you will be very stagnant in your progress. Many of you made huge improvements today which is awesome to see. Way to hold onto those kettlebells as well, and step up and jump on a box that was a little higher. Hope to see lots of you tomorrow. Cheers.

Brendan is doing the Paleo Challenge and hitting it as hard as ever

Jumping on the boxes

Starr just finished up On-ramp and is in getting right at it

- Jade

Champlain Valley CrossFit: Monday, January 2nd, 2011

2012-01-04T08:07:00.001-05:00

WOD:

Paleo Benchmarks

Benchmark #1:
20 minutes to establish a 3RM Deadlift

Benchmark #2:
Max Pull-ups

Benchmark #3:
3 rounds AQAP:
21 Deadlifts 135/95
15 Hang Power Cleans 135/95
9 Thrusters 135/95

Post results/thoughts to comments

Happy New Year everybody. Great to see so many people in the gym today, almost 100 of you came in to workout. I'm psyched to see a bunch of you sign-up for the Paleo Challenge. If you were off the wagon the last month or just looking to get that much leaner and fitter this is the best way to do it. Some awesome numbers were seen on the benchmarks, and regardless of whether or not you are doing the Paleo Challenge we will redo these benchmarks on 3/5/11, so all that were in today should try and make it in then to see there progress. Hope to see a bunch of you in tomorrow. Cheers.

You can find the spreadsheet for the Paleo Challenge at the link below.

https://docs.google.com/spreadsheet/ccc?key=0AuAycMvW9E6rdElKQVE4OW5jeFNIVi1mVi0weExySmc&hl=en_US#gid

I guess when everyone has the day off noon is the time to come...it was packed

Erik pushing hard through the 135lb thrusters

Mark working hard and finishing strong

- Jade

Champlain Valley CrossFit: Saturday, December 31st, 2011

2012-01-04T08:00:00.000-05:00

WOD:

AQAP:
50 Chest-to-bar Pull-ups
50 Abmat Sit-ups
50 Front Squats 115/85
50 Abmat Sit-ups
50 Push Press 115/85

Post results/thoughts to comments

Great job today everybody. It was awesome to have so many people in this morning. I hope you all have a great New Year. Reflect on your time here at Champlain Valley CrossFit. Whether it's been 1 month, 1 year, or more, think about everything you have accomplished, and everything you'd like to accomplish over the next year. Write it down, train hard, eat well, sleep well, make it happen, and make yourself feel like a million bucks. Cheers.

A packed classes at 8 AM working hard

I did get some new gear for the coaches...the rest of the stuff should be in process by the end of next week for the rest of you

It was Corey's 40th birthday so he threw on the 40lb weight vest for the sit-ups and finished up with 40 burpees

- Jade

Champlain Valley CrossFit: Friday, December 30th, 2011

2012-01-04T07:50:00.000-05:00

WOD:

Muscle-up Practice: 15 minutes (work on any facet of the muscle-up)

3 rounds AQAP:
7 Muscle-ups
14 Power Cleans 165/115
21 Burpees

Post results/thoughts to comments

A few of you threw down and hit some muscle-ups today which was awesome. For some, you worked on your pull-ups, ring dips, etc. Every one of those components is crucial to the muscle-up so keep working on those individual pieces and the muscle-up will come. Great job on the workout and way to work through some heavy power cleans...and lots of them. Hope to see a bunch of you in tomorrow before the New Year. Cheers.

A big 9 AM class working hard

Working through the pull-ups

- Jade

Champlain Valley CrossFit: Thursday, December 29th, 2011

2012-01-03T16:13:00.000-05:00

WOD:

Weighted Chin-up: 5-5-5-3-3-3-1-1-1

5 rounds AQAP:
15 Toes-to-bar
15 Med Ball Squat Clean 40/30
15 Calories Rowed

Post results/thoughts to comments

Classes are tapering and small, hope you guys are getting ready for a fun weekend, and then of course after that ready to come back in here and tear it up in the New Year. Great work today on everything, and I saw a number you get some awesome weighted chin-ups. Hope to see lots of you tomorrow. Cheers.

Sefton, Ken, and Kim our little morning crowd

Cranking on the rowers

- Jade

Champlain Valley CrossFit: Wednesday, December 28th, 2011

2012-01-03T16:08:00.000-05:00

WOD:

Back Squat:
5 @ 65% of 1RM
5 @ 70% of 1RM
3 @ 75% of 1RM
3 @ 80% of 1RM
1 @ 85% of 1RM
Max Reps @ 90% of 1RM

If you've done this cycle before add anywhere from 2.5-10lbs to your sets from performing this cycle. Whatever you add, add it across the board equally, i.e. if I you add 5lbs, you should be adding 5lbs to every set. Remember your jumps don't have to be big, strength training is a long process, so any jump, even if it is little is a good jump.

7 rounds AQAP:
10 Games Push-ups
20 Air Squats
30 Double-unders

Post results/thoughts to comments

Great work on the Back Squats today everybody. I saw a few of you hit PR's this morning which is awesome. Super important to remember, and this goes for any movement, don't put weight on just to put weight on and then not use the entire range of motion. You'll get more out of lifting lighter and going through that entire range. A little ole' fashion CrossFit workout with some basic bodyweight stuff, way to tear through it. A few last photos from the Garage Games Finals. Cheers.

Monica ripping on the rower

Trevor going beastmode!

Kris working through the cleans

The mens podium

and the ladies

- Jade

Champlain Valley CrossFit: Tuesday, December 27th, 2011

2012-01-03T15:55:00.000-05:00

WOD:

Push Jerk: 5-5-5-5-5

"Death by Clean and Jerk"
Clean and Jerk 135/95

Perform 1 C + J on the 1st minute, 2 on the 2nd minute, 3 on the 3rd minute, and so on until you can't complete the allotted reps in the minute. Your score is your completed minutes/rounds plus the number of reps you get in your last round.

Post results/thoughts to comments

Great work today everybody. Awesome to see so many folks in after a few days away. Many looked at the board and scoffed a little at the workout. Soon did you all find out out quickly the workout would get hard and how destructive it really was. Great job you all poured it on when it was most needed. Hope to see you tomorrow. Some more photos from the Garage Games Finals below. Cheers.

Del and the smallest and youngest judge at the event

Ryan working some overhead squats

Kathy getting that chin up over the bar

- Jade

Champlain Valley CrossFit: Monday, December 26th, 2011

2012-01-02T08:52:00.000-05:00

WOD:

5 rounds for Max Reps:
1 minute Wall Ball 20/14
1 minute Ball Slam 40/30
1 minute Box Jumps 24/18
1 minute Kettlebell Swing 70/53
1 minute Burpee
1 minute Rest

While we only had 1 class today it was great to see a good crew of people in here. I think it's important to remember longer certainly does not always mean harder. I, along with many other people would say this is a much harder workout than Saturday, so if you're one of those folks who has been nervous about coming into a Saturday class because it's longer, don't be. Longer doesn't mean harder. The camera is out for a few days so some photos here from the Garage Games Finals of our athletes that competed.

Elliott doing squat cleans

Kristi hammering out wall balls

Dani in the final event on the rope climb

- Jade

Champlain Valley CrossFit: Saturday, December 24th, 2011

2011-12-27T18:53:00.000-05:00

WOD:

"12 Days of Christmas"- AQAP:
1 - 300m Row
2 - Snatch 155/105
3 - Thruster 155/105
4 - Muscle-up
5 - Burpee
6 - Toes-to-bar
7 - Chest-to-bar Pull-up
8 - Kettlebell Swing 88/70
9 - Box Jump 30/24
10 - Handstand Push-up
11 - Ground-to-Overhead 155/105
12 - Man Makers 50/35

Post results/thoughts to comments

The 12 Days of Christmas WOD is a staple in the CrossFit community, but it's different everywhere and every year. Dani pulled this little beauty of CrossFit Invictus' website. This was an absolute monster of a workout, and for those of you who came in I'm so proud of you all for working through a super tough workout. Whatever you celebrate, Christmas, Hanukah, Life, the Sun, or worshipping the Barbell, have an awesome weekend and enjoy your holidays. Cheers.

Carol putting that bar up overhead

Rik slogging through one of the 12 rows

And I got to not only hop in and workout but even got a picture

- Jade

Champlain Valley CrossFit: Friday, December 23rd, 2011

2011-12-27T16:08:00.000-05:00

WOD:

Squat Snatch: 3-3-3

Unbroken Squat Snatch: 10-10-10 (rest exactly 2 minutes between sets)

3 rounds for Max Reps of: 3 minutes work - 2 minutes rest:
20 Toes-to-bar
Max Man Makers 35/25

Post results/thoughts to comments

Awesome work on the snatches today everybody. For those who are still working the power snatch because of mobility issues, continue to work on recieving the bar deeper and deeper, and remember, you'll get more out of lifting lighter and technically proper than muscling extra weight around. For some it was your first time on the ole man maker, hope you had fun. See you tomorrow for a last workout before Christmas. Cheers.

The Man Makers

Hanging on the bar

- Jade

Champlain Valley CrossFit: Thursday, December 22nd, 2011

2011-12-27T15:57:00.000-05:00

WOD:

Deadlift: 10-10-10-10-10

Max Reps:
5 minutes Double-unders
4 minutes Wall Balls 20/14
3 minutes Box Jumps 24/18
2 minutes Kettlebell Swings 70/53
1 minute Handstand Push-ups

Post results/thoughts to comments

I think a lot of you surprised yourselves today with the deadlifts. Some heavy pounds were pulled. Remember always when deadlifting to keep that back tight and flat, but especially when lifting heavy. If you feel it go, just let go of the bar, it's not worth hurting yourself. Know when to throw in the towel. You'll be happy you did so that you can train another day. See you all tomorrow if you're not already gone on vacation. Cheers.

Carol getting up on the box

Olah getting the ball up

Wall Balls...notice Corey's nice squat position keeping the ball high...key to a good Wall Ball

- Jade

Champlain Valley CrossFit: Wednesday, December 21st, 2011

2011-12-27T15:44:00.000-05:00

WOD:

Pull-up Practice: 10-15 minutes (spend 10-15 minutes working on any component or type of pull-ups)

5 rounds for Max Reps:
60 seconds Row for Calories
30 seconds Rest
60 seconds Burpee Ball Slam 40/30
30 seconds Rest
60 seconds Abmat Sit-ups
30 seconds Rest

Post results/thoughts to comments

Keep working that kip folks, a bunch of you are stringing your pull-ups together better and better, and some of you are so close to getting your first pull-up. Awesome! When this pops up, if you've got kipping pull-ups down use it as a time to work on your strict pull-up strength. Strict pull-up strength is also hugely important and will help with all of your pulling work. See you tomorrow. Cheers.

Rich getting down to the ball

Trish putting some heat on the ball

Cranking on the rowers

- Jade

Champlain Valley CrossFit: Tuesday, December 20th, 2011

2011-12-27T15:36:00.000-05:00

WOD:

Snatch Balance: 1-1-1-1-1-1-1

21-15-9 AQAP:
Overhead Squat 95/65
Sumo Deadlift High-pull 95/65

Post results/thoughts to comments

Great to see so many people in today and great work on all of your training. I was super happy to see some of you opt out of the snatch balance and instead work on your mobility and your overhead squat. That overhead squat is crucial to being able to properly snatch balance, and snatch for that matter, so if you don't have it work on it, and with that said it won't come by itself, so if you don't work on it don't expect it to just happen on its own. Hope to see lots of you tomorrow. Cheers.

Donny with nice positioning at the top of the high-pull

Our man Greg from Concept 2 busting through some overhead squats

- Jade

Champlain Valley CrossFit: Monday, December 19th, 2011

2011-12-20T15:47:00.000-05:00

WOD:

Bench Press:
5 @ 65% of 1RM
5 @ 70% of 1RM
3 @ 75% of 1RM
3 @ 80% of 1RM
1 @ 85% of 1RM
Max Reps @ 90% of 1RM

"Fran"- 21-15-9 AQAP:
Thrusters 95/65
Pull-ups

Post results/thoughts to comments

Nice job on the bench press today everybody. I think this will be a great tool for many of you as it will help with the development of the tricep especially, which will carry over to your overhead pressing a lot. A little benchmark today with ole "Fran." For some it was a first for many others they had done it before, some pain was had, but you all did an awesome job and pushed hard. Keep up the great work, hope to see a bunch of you tomorrow. Cheers.

On the pull-up bar

Gillian with a nice overhead position on her thruster

- Jade

Champlain Valley CrossFit: Saturday, December 17th, 2011

2011-12-20T15:34:00.000-05:00

WOD:

In Teams of 2 - AQAP;
Row 2K (partition any way you like)
then 5 rounds of
23 Partner Deadlifts 315/205
17 Partner Push-ups
47 Air Squats (you have a set of kettlebells 53/35, they must be off the ground for one person to perform air squats, no resting them on your feet)

Post results/thoughts to comments

Haven't done any team workouts in a while and it was great to see you all buckle down together and work hard. Some basic fundamental movements but we switched them up a little bit by making them all partner based. Great work. Hope you all have an awesome weekend. Cheers.

Aliza and Quyen picking the bar up

Richard and Jeff tagging up on a push-up

Monica and heather busting out the air squats

- Jade

Champlain Valley CrossFit: Friday, December 16th, 2011

2011-12-20T15:26:00.000-05:00

WOD:

Post results/thoughts to comments

Great job today everybody. A handful of you who missed yesterday hit today's met-con with high-pulls and push jerks and found yourself with a nasty little workout. Always great to see you guys work your weaknesses and do things you really struggle on. I think it's a very healthy thing mentally to be able to admit to what your bad at and work on it, so cheers to all of you for doing that. Hope to see a bunch of you tomorrow for a little partner workout. Cheers.

Ed hitting some high-pulls

Brendan up to the box

Heather hitting some V-ups

- Jade

Champlain Valley CrossFit: Thursday, December 15th, 2011

2011-12-15T18:24:00.001-05:00

WOD:

Clean: 1-1-1-1-1-1-1 (Squat or Power)

12 minute AMRAP:
200 Double-unders
then...
7 Sumo Deadlift High-pull 115/83
7 Push Jerk 115/83

Post results/thoughts to comments

And more PR's again today. I'm happy to say I was right there with a bunch of you. Your cleans are all making gains and progress, whether it's been a year or a month, you are all constantly improving on the movement. Great work. Work those double-unders if you don't have them, that was a lot of tuck jumps today, along with a nasty little combo of movements. Many of you were on the floor after that one. Should be working some weakness tomorrow! See you then. Cheers.

Sheila showing how a tuck jump is done

Kristen working through some high-pulls

Del up and overhead with the bar

- Jade

Champlain Valley CrossFit: Wednesday, December 14th, 2011

2011-12-15T18:20:00.001-05:00

WOD:

Press:
5 @ 65% of your 1RM
5 @ 70% of your 1RM
3 @ 75% of your 1RM
3 @ 80% of your 1RM
1 @ 85% of your 1RM
Max Reps @ 90% of your 1RM

If you've done this cycle before add 2.5lbs to each set if your strict press is under 100lbs, and add 5lbs to each set if your strict press is over 5lbs.

10 rounds AQAP:
10 Box Jumps 30/24
10 Kettlebell Swings 70/53

Post results/thoughts to comments

Nice job on the pressing today everybody. In the few classes I was here for I saw a bunch of folks hit some PR's. Many of our new athletes from the last On-ramp are hitting it hard and making great gains already. Nice job digging deep and making sure you held onto the kettlebell through all your rounds. They were small sets but it was great to see people not breaking the rounds up. Keep up the good work, I hope to see more PR's tomorrow. Cheers.

Phillip with a beautiful position at the top...and swinging the 70

Getting those kettlebells overhead

Up on the boxes

- Jade

Champlain Valley CrossFit: Tuesday, December 13th, 2011

2011-12-15T18:16:00.001-05:00

WOD:

Overhead Squat: 5-5-3-3-1-1

"Jackie"- AQAP:
1000m Row
50 Thrusters 45/33
30 Pull-ups

Post results/thoughts to comments

PR's all over the place today, not just on the overhead squat but also on "Jackie." This was a first "Girl"WOD for many of you and each and everyone of you did awesome. Way to grit through the pain and really push through the thrusters. They may have been light but there was a lot of them and they were tough. Keep up the awesome work. Cheers.

Donny working through the Thrusters

Sheila with a nice overhead position

- Jade

Champlain Valley CrossFit: Monday, December 12th, 2011

2011-12-15T18:13:00.001-05:00

WOD:

4 rounds for Max Reps:
2 minutes Dumbbell Ground-to-overhead 50/35
1 minute Rest
2 minutes Row for Calories
1 minute Rest
2 minutes Ball Slam 40/30
1 minute Rest

Post results/thoughts to comments

Great work today everybody. We haven't brought out the dumbbells in a while and for those who haven't really used them you found out just how hard they can be. Way to make use of the rest and really rest, and then push hard when it was time to work. Great to see so many people in the gym and hope to see lots more tomorrow. Cheers.

Ken and Steve working hard

Brooks putting some power on the ball

Cranking on the rowers

- Jade

Champlain Valley CrossFit: Saturday, December 10th, 2011

2011-12-12T16:44:00.000-05:00

WOD:

10 rounds AQAP:
1 Power Clean 185/135
3 Front Squats 185/135
6 Deadlifts 185/135
9 Toes-to-bar
12 Games Push-ups

Post results/thoughts to comments

Great work today everybody. It was awesome working out with you guys, and it was so much fun having such a big class. Thanks for being patient and partnering up...I don't think anyone had too much trouble having to wait around for anything. If you're not coming to the holiday party tonight, I hope to see lots of you on Monday. Cheers.

- Jade

Champlain Valley CrossFit: Friday, December 9th, 2011

2011-12-12T16:38:00.000-05:00

WOD:

10 minute AMRAP:
3 Handstand Push-ups
15 Wall Balls 20/14

Rest exactly 8 minutes

3 rounds AQAP:
15 Hang Power Cleans 135/95
15 Burpees

Post results/thoughts to comments

A tough one on the shoulders today. It may have seemed like this was too tough, but it's good to put yourself in an uncomfortable position, i.e. shoulders worked and then having to do handstand push-ups. Great job on the second WOD, that was a wicked lung burner. Hope to see lots of you tomorrow. Cheers.

- Jade

Champlain Valley CrossFit: Thursday, December 8th, 2011

2011-12-12T16:29:00.000-05:00

WOD:

Jump Rope Practice: 10 minutes

4 rounds of 4 minute AMRAP 1 minute Rest:
8 Ball Slams 40/30
12 Kettlebell Swings 53/35
16 Box Jumps 24/18

Post results/thoughts to comments

Great work today everybody. I saw at least one person get their first double-under. Lungs, lungs, lungs were had in today's workout. Way to push hard, and keep moving through the workout. Sorry again for the lack of photos, won't have anything for a few days. Hope to see a bunch of you tomorrow for a couple of good workouts. Cheers.

- Jade

Champlain Valley CrossFit: Wednesday, December 7th, 2011

2011-12-07T18:17:00.000-05:00

WOD:

Deadlift:
5 @ 65% of 1RM
5 @ 70% of 1RM
3 @ 75% of 1RM
3 @ 80% of 1RM
1 @ 85% of 1RM
Max Reps @ 90% of 1RM

21-15-9 AQAP:
Deadlifts 315/205
Ring Dips

Post results/thoughts to comments

Big class again today. You all did awesome with your deadlifts, and a bunch of PR's were had. With that please be careful when lifting heavy. Lifting heavy is awesome, it will make you stronger and make everything you do in life easier. With that, when you lift heavy, you need to lift safely. Deadlifting especially, you are moving a lot of weight around and if you don't maintain your neutral back position you can hurt your back. I know a few folks hurt themselves today solely because too much weight was on the bar. If you feel your back start to go at all you should be setting the bar down and dropping the weight, ESPECIALLY if you are new to CrossFit and lifting in general. It doesn't take much, minimal rounding can hurt your back. If you've just finished On-ramp in the last couple of months don't worry about putting tons of weight on the bar. Strength training is a life long process, and you want to be able to do it lifelong. You'll get way more benefit and will be much safer if you make small steady jumps, don't feel like you need to PR every time you're in here. You WILL have off days, and when you do, you need to submit to them, don't push yourself where your body isn't ready to be on that day. Don't mean to rant, but I want to see everybody safe, healthy, happy, and training hard and consistently. No pictures today, sorry camera died. See you tomorrow. Cheers.

- Jade

Champlain Valley CrossFit: Tuesday, December 6th, 2011

2011-12-07T18:10:00.000-05:00

WOD:

Hang Squat Snatch: 3-3-3-3-3 (These are unbroken sets, no letting the bar go after each rep, bring it back down to the hang after each rep)

15 minute AMRAP:
1 Squat Snatch 135/95
3 Overhead Squats 135/95
30 Lateral Bar Hops

Post results/thoughts to comments

Nice work today everybody on the snatches. Please remember, you will get way more out of working on these movements light and getting the technique dialed down than putting a bunch of weight on and muscling the movement around. My apologies to the 5:45 PM class. It was awesome to have so many people, 24 in fact, but we weren't able to do the workout as written because of a space issue. I did my best to try and utilize the important movements of the workout and still get everyone going at once. We are moving, I don't have an exact date, but we are most definitely moving, and I'm doing everything in my power to make it happen as quick as possible. See you tomorrow. Cheers.

Working on the hang squat snatches

- Jade

Champlain Valley CrossFit: Monday, December 5th, 2011

2011-12-07T18:02:00.000-05:00

WOD:

Front Squat: 5-5-5-5-5

5 rounds for Max Reps:
30 seconds Chest-to-bar Pull-ups
30 seconds Push Press 95/65
30 seconds Burpees
60 seconds Rest

Post results/thoughts to comments

Awesome to see so many people in today. A bunch of you hit front squat PR's which is awesome. As often is the case many of you thought the met-con looked pretty easy, but it turned out to be pretty tough. This was a great opportunity to really work to hold onto the pull-up bar, and keep that bar in the rack position. Hope to see lots of folks tomorrow. Cheers.

Bob hitting some front squats

Up with the burpees

- Jade

November/December Newsletter

2011-12-06T16:58:00.000-05:00

Boy time seems to be slipping by quickly lately. Maybe it’s because it’s December and yesterday is was 50 degrees, I feel like it’s still fall, not winter. I wish that this was winter, we could keep running then J November was another awesome month, so many athletes have been walking in the door, pushing hard, and doing everything they can to put themselves in the best physical shape possible. You’ve all been working diligently and I’m so thankful to be able to work with all of you. A handful of things below from last month, for this month, and for the future.

Billing

Below is the same piece from the last newsletter, but I wanted to remind you all of this.

Starting January 1^st, 2012 I will be making some alterations to our membership and billing. Rest assured we aren’t changing prices on you guys, just changing some options and requirements.

In an effort to save myself, and others at the gym time, as well as keep our financials as accurate as possible I will be moving all billing to an auto withdrawal. Checks and Cash will still be fine if you’re paying for more than a month at a time or for a punch card but otherwise everything will be auto withdrawal. If you have a monthly membership at Champlain Valley CrossFit you will have to setup a monthly billing option. I understand that everyone has different bills on different days of the month, so you will be able to setup your billing for any day of the month, we will not have a strict day that your membership has to process on.

With auto billing you will have the option to freeze your account/membership if you are gone for 7 or more days. The only catch is that you need to tell me before the dates…e-mail is probably the best option. If you happen to not come to the gym for a week and then want us to extend your membership for a week that is a no go. If you let me know you will be out of town for 9 days before you leave that will be perfectly fine. Keep in mind if a membership is frozen it will change your billing date. The monthly CrossFit memberships starting January 1^st, 2012 will be the following…

Unlimited Classes/month $150

9 Classes/month $100 (roughly 2 classes/week)

For those who have been using punch cards, our punch cards will be changing a bit as well. Starting January 1^st, 2012 CVCF will only be offering the 30 class punch card, with a 6 month time line (about 1 class/week). We’ve had a lot of people come in and out, buying a 10 class card and never coming again. We want our members to understand that CrossFit is an investment, an investment in their health. With the On-ramp now costing $200 we are having a much better commitment to the program because our athletes are putting a little more thought into whether or not they really want to be doing this. In addition I want people to be here consistently, so they can get a good handle on the training and learn the movements. Honestly CrossFit as a program is not designed to be a once a week thing. Coming for a couple of weeks and then disappearing for a couple months makes it very difficult for folks to really get a handle on the program. We don’t like to see people coming in that fashion, and usually you all don’t like the feeling either when you disappear for weeks and then come back. Price will remain the same at $300 for 30 classes, with a 6-month expiration date, but of course you could use it as quickly as you like. If for whatever reason you leave for an extended period of time or injure yourself, you will be able to freeze your punch card as well for as long as you need.

The options for 6 months or 1 year will still be available and those will not have to have any sort of auto billing setup. They will still be setup as an upfront payment. I will likely be adding a 3-month option as well with a slight discount.

Last but not least. If you are buying a membership with a spouse, or you have the whole family coming, and you want to make use of the discounted family memberships they need to be paid in one payment. It’s been a bit hectic receiving different payments from different people all working towards paying for one membership. If you want a family membership, awesome, but it needs to be paid by one person not by 2 or 3 different payments. These will also be setup as automatic billing so this should ease the collection process.

It’s important for you all to remember you still are not dealing with any sort of contract. You are not obligated to pay or come to Champlain Valley CrossFit for any period of time. Obviously if you purchase the punch card, or pay for a 6 month membership we’d hope you use it, but if you’re setup for your membership to bill monthly you can cancel it at anytime, whether that be after 3 months or 3 years.

If anybody has questions or concerns regarding this please come talk to me. Please remember I am doing this to help streamline business procedures to allow more time spent on training, programming, events, etc. for all of you.

New Space

So myself, probably more than anybody has been talking about moving to a new space. At this point I am 99% sure that Champlain Valley CrossFit will be moving to the former “Close to Home” space on the corner of Marshall Avenue and Leroy Road, right next to “Bond Auto Parts.”

Fit-up has been negotiated and agreed upon, at this point I’m just waiting for a lease which I’m hoping to have this week. Unfortunately I can’t give you a definite date on when we will be moving but it will be in the very near future, hopefully next month.

The new space will be considerably larger, moving from just under 2,500 square feet, to 6,000 square feet. There will be a Men’s and Women’s changing room, 3 showers, 2 bathrooms, 1 massage room, and our gym floor space will be moving from roughly 1,500 square feet, to 4,000 square feet.

Many of you have already voiced you’re desire to help move which is greatly appreciated and definitely needed. We will have a good bit of work to do, some construction and then a lot of painting and moving and setting up equipment. So when the time comes, any and all help will be greatly appreciated.

Invest in CVCF, your health, and your community

First I have to say that I’m so proud, amazed, and thankful to have such and awesome community of people here at Champlain Valley CrossFit. So many of you have come together and now are good friends after not evening knowing each other 6 months or a year ago. This is the best community in the world and it will continue to be. The gym has been on a rampage growing, taking on 75+ new clients since September with almost every one of them still here. We are continuing to grow and thrive, and continuing to build our awesome community. I firmly believe that all of you will help make this the best strength and conditioning facility around and allow it to continue to grow to something bigger and even more amazing.

With that said I’m super excited to move in the near future. While we are completely ready to move financially there is a laundry list of new toys that I’d like to purchase to really outfit the gym to create the best facility possible for you all. Unfortunately the gym is not in a position to drop that kind of money all at once.

I have no idea whether anyone is in a position to do this or has interest in doing this but I’m going to put it out on the table. I’m going to offer a limited number of lifetime memberships to the gym. For an individual it will be $5,000, for a couple it will be $7,500. For an individual that’s less than 3 years of membership, and for a couple it is 2 ½ years of membership. If you have any interest in doing this, please come talk to me. I believe we have an amazing community and a facility, business, and community that is going to continue to grow and flourish and be around for a long time, so while you are certainly getting something for your money in terms of a membership, you can also think about the investment you are making in your health and happiness through physical exercise and the mental health of being active and being with such an awesome group of people. If you’ve recently purchase some sort of extended membership I will be more than happy to roll this into that as well.

The CrossFit Open

The CrossFit Open is fast approaching, scheduled to start in the middle of February. Some of you are already training hard getting ready for it. At this point I’m thinking that most likely Friday nights there will be no class and the gym will be hosting the Open WOD for that week. I strongly encourage all of you to come in and “compete.” The Open is a virtual competition where you do the workout in the gym, submit a score and the gym then validates it. Sign-up is online and is $20. Last year 26,000 people competed and this year I’m sure it will only grow. It’s a great way to get a little competitive, see the quality of your movement, and compare yourself to the rest of the world. In addition it is also the qualifying process for the Regionals. As a gym we will be making a strong push to qualify a team for Regionals and if possible maybe push on to the Games. While I have an idea of who will fill some of the spots on the team, some of them are also wide open. For those of you who are very serious about being on the team and are willing to put the time into training I will be sending out programming for everybody to follow. If you are interested in being a part of the team and want to dive a little farther into your training please let me know. I will likely start this in the next couple of weeks.

CrossFit Kids Program

The kids program has been going great and continues to grow. I want to remind you all that there will be a class this Saturday, the 10^th, and next Saturday, the 17^th, both at 10:30 AM. The kids are all doing an amazing job and really getting hooked…maybe we’ll see CrossFit become a high school or college sport. The drop-in fee for the class will be $15.

Mindbody

Just a reminder if for whatever reason you don’t have a scan card please ask me for one, and with that please make sure you scan into class as it is giving me some great data to help make our move to the new space a reality.

All Pro Science Supplements

A lot of you know this already as we’ve had it for a while, but I’m now selling some very basic supplements out of the gym. I’m currently stocking chocolate whey protein, and an orange-pineapple 3:1 recovery drink. I’ve used a tub of each and it’s good stuff and a number of folks are already using it. For those of you who are super Paleo heads the protein is derived from 100% Grass Fed Cows, and it is Collegiate Compliant, so it is a good clean protein. Let me know if you want to pick either one up.

Whey Protein - $40

3:1 Recovery - $30

My recommendation is to take 1 scoop of each as soon as humanly possible after working out.

Paleo Challenge – January 2^nd

We will be doing our big annual Paleo Challenge to start the New Year in about a month. This time around though we will be going for 60 days, 60 days to get leaner, meaner, stronger, faster, and feeling damn amazing. If you haven’t hopped on before I encourage you to do so. This is a great opportunity to get eating clean as you will likely be doing it with 40 or 50 other people. Cost is the same as always, $20, and 90% of the money goes right back to you guys.

Kettlebell Class

I’ve thrown it up on our website and on the schedule, but we will be running a kettlebell class starting December 6^th at 7:00 PM. Come in to tune up your kettlebell skills, or learn something new.

Olympic Lifting Class

We had to cancel the Olympic Lifting class because with Coach P’s coaching schedule for the winter he couldn’t make it in on Tuesday nights. He can however make it in Friday nights at 7:00 PM. I know this is obviously not an ideal time, but if you would attend and are interested please shoot an e-mail back letting us know.

Articles

This is from Joann one of our members who also works as a personal trainer.

Hi all! I discovered this gem of an article on back pain and that I have to share with everyone! You may be managing a chronic problem yourself, or have one that visits you from time to time, and if you remain “back pain free” your entire life, you’re one of a few! I encourage you to read through the article, paying attention to the following:

· If you notice that you have tightness or poor range of motion or pain in any of the muscles under the title “Spinal muscles and their roles” start spending more time on improving the quality of those tissues to either help heal your back, or as a prevention strategy. Think more flexibility work, to include self myofascial release (via foam rolling or massage), dynamic movement patterns, and regular post exercise static stretching. Most of us should pay attention to iliopsoas, gluteus, quadratus lumborum and soleus). “Most of us” because most of us sit, or have sat over the course of our lifetime, too much.

· Anytime you come across Stuart McGill in the article, tune in! He’s my favorite back biomechanist and I use his training protocols in my practice, and when you shop for a trainer you might consider finding out if he or she encourages a similar approach in exercise design and core training. (See “Get moving” and the Core values-preventing back pain link in the article).

· Under “Stabilizing the cervical spine” Feel free to add the Neck isometric exercises to your daily care routine. If you’ve felt pain in the neck from pull ups (chins, horizontal, bodyweight rows), curl ups, bridges, etc. these isometrics are for you!

· A few notes about the exercises under “Mobility warm up”

o Cat/cow is great, but avoid end range of motion, this shouldn’t be a hard stretch on the spine)

o The T push up is advanced

o Squat to stand with reach: only if you have a very comfortable deep squat with good form. There are other ways to get that thoracic reach.

· A few notes about the exercises under “Finishing with spinal health movements”

o Stir the pot: awesome exercise, but this clip is an advanced version. Start with just a plank on the ball (if you have a solid floor plank!), then add forward movement of the ball, about 1” to start.

o TRX back saver: advanced

· Take a look at Dr. McGill’s Core values-preventing back pain link under “Further Resources”

· And last but not least, for further reading, I recommend reading through Eric Cressey’s Low Back Savers part 1-3 under the references.

Here’s the link. Enjoy the information and let me know if you have any questions!

http://www.precisionnutrition.com/all-about-spinal-health

CrossFit Might Not Be For You http://crossfitoneworld.typepad.com/crossfit_one_world/2011/11/crossfit-might-not-be-for-you.html

Willpower – It’s In Your Head

http://www.nytimes.com/2011/11/27/opinion/sunday/willpower-its-in-your-head.html?_r=2

Free to Be Fat

http://www.thedailybeast.com/articles/2011/11/23/america-s-obesity-problem-is-due-to-our-economic-freedom.html

Purpose

http://www.cfjax.com/2011/11/purpose.html

Human Error is a Part of Sport

http://katerawlings.com/2011/11/14/human-error/

So just a few things for you guys to read, sorry it’s light, if you ever have anything you want to include please it e-mail it to me.

Thanks to all of you for coming to Champlain Valley CrossFit and being such awesome athletes, people, friends, etc. If you have questions about anything, please don’t hesitate to ask.

Kettlebell Class

2011-12-05T16:05:00.002-05:00

A last reminder there will be a Kettlebell class taught by Scott starting tomorrow, December 6th. This will replace the Olympic Lifting class for the time being. Class will be setup to go over a couple of new movements and then do a WOD with those movements included. If you're looking to brush up on your kettlebells and learn something new please come. This counts the same as any other class.

CrossFit Kids

2011-12-05T15:57:00.002-05:00

A quick heads up. There will be a CrossFit Kids class this Saturday, the 10th, at 10:30 AM.

1st Annual "Leave Your Inov8s at Home CVCF Holiday Extravaganza

2011-12-05T15:54:00.001-05:00

A quick heads up, the start time has been changed to 8:00 PM. Also please remember if you're not paid and signed up by Wednesday there won't be food/space for you. And to be signed up you have to pay. If you're making a check out, please make sure it is written to Sweetwaters, as the financial end has nothing to do with CVCF. We are about half full at this point so make sure you get your money in if you haven't already.

When: Saturday, December 10th, at 8:00 PM

Where: Sweetwaters Upstairs Super VIP Lounge for the Wicked Tough and Strong

What: You and a bunch of fellow athletes and their poor significant others who have to hear about CrossFit all the time enjoying some delicious paleo and non-paleo delights. We sampled the menu and the cocktails. It's no joke.

How: Sign-up in Jade's office and leave $20 per person (for food, tax, and gratuity) by Wednesday morning the 7th so we can give Sweetwaters a head count. There are limited spots, about 40, we didn't know how many folks would respond or be around so get in while you can. If you show up and didn't sign-up, we'll have CrossFit Kids as muscle at the door throwing kettlebells. Don't be that guy.

Leave em

Champlain Valley CrossFit: Saturday, December 3rd, 2011

2011-12-05T15:51:00.000-05:00

WOD:

AQAP:
100 Calories Rowed
100 Box Jumps 24/18
100 Abmat Sit-ups
100 Ball Slams 40/30
100 Air Squats

Post results/thoughts to comments

Great job today everybody. That was awesome working out with the 9:15 class and it was great to see so many people in here on a Saturday. Two classes of 19 people each. Nothing too crazy going on here, just basic movements, and work, work, work. Hope you all have a great weekend. See you Monday. Cheers.

Ladies cranking on the rower

Steve getting up on the box

- Jade

Champlain Valley CrossFit: Friday, December 2nd, 2011

2011-12-05T15:45:00.000-05:00

WOD:

Grip Work: 10-15 minutes (spend some time doing grip work, farmers walks, dumbbell holds, plate pinches, etc.)

5 rounds AQAP:
10 Hang Power Snatch 95/65
10 Chest-to-bar Pull-ups
10 Burpees

Post results/thoughts to comments

Everyone's forearms got pumped up a little bit today. Great work on the WOD, I saw a number of you get the hang of cycling the hang power snatches. Great work! Hope to see a bunch of you in tomorrow. Cheers.

Scott back in action after some time off with a torn MCL

Getting those bars overhead

Tanya on the pull-up bar

- Jade

Champlain Valley CrossFit: Thursday, December 1st, 2011

2011-12-05T15:28:00.000-05:00

WOD:

Weighted Pull-up: 5-5-5-3-3-3-1-1-1

15 minute AMRAP:
15 Kettlebell Taters 53/35
30 Double-unders

Post results/thoughts to comments

Wow there were some beastly weighted pull-ups today. Nice job flying those kettlebells around everybody. Brought a little extra hand eye coordination into your training having to flip the kettlebell. I think some of you hit your first workout with double-unders, great job. For those of you that don't have them keep working on those double-unders. Cheers.

Julia flipping the kettlebell

Some chain on the neck and a dumbbell between the feet...pull-up

- Jade

1st Annual "Leave Your Inov8s at Home CVCF Holiday Extravaganza

2011-12-01T14:31:00.000-05:00

When: Saturday, December 10th, at 7:30 PM

Where: Sweetwaters Upstairs Super VIP Lounge for the Wicked Tough and Strong

What: You and a bunch of fellow athletes and their poor significant others who have to hear about CrossFit all the time enjoying some delicious paleo and non-paleo delights. We sampled the menu and the cocktails. It's no joke.

How: Sign-up in Jade's office and leave $20 per person (for food, tax, and gratuity) by Wednesday morning the 7th so we can give Sweetwaters a head count. There are limited spots, about 40, we didn't know how many folks would respond or be around so get in while you can. If you show up and didn't sign-up, we'll have CrossFit Kids as muscle at the door throwing kettlebells. Don't be that guy.

Champlain Valley CrossFit: Wednesday, November 30th, 2011

2011-12-01T14:23:00.000-05:00

WOD:

Back Squat:
5 @ 65% of 1RM
5 @ 70% of 1RM
3 @ 75% of 1RM
3 @ 80% of 1RM
1 @85% of 1RM
Max Reps @ 90% of 1RM

If you've done this cycle before add 5lbs to each set if your squat is under 200lbs, or add 10lbs to each set if your squat is over 200lbs

5 rounds AQAP:
12 Toes-to-bar
12 Kettlebell Swings 70/53
12 V-ups
12 Kettlebell Swings 70/53

Post results/thoughts to comments

Some big back squats were had today. I saw a bunch of folks hit record numbers both in pounds and in reps at a given weight. Way to go. Abs and forearms were on fire today. Lots of opening and closing of that hip. A bunch of ladies have been asking for some 44lb kettlebells, I ordered some, just two, but they will be here tomorrow. Make use of them. Cheers.

Therin with a swing and Jennifer flying in the background on the bar

Mike getting down on a heavy backsquat

Monkeys on the bars

- Jade

Champlain Valley CrossFit: Tuesday, November 29th, 2011

2011-12-01T14:15:00.000-05:00

WOD:

"McGhee"- 30 minute AMRAP:
5 Deadlifts 275/185
13 Push-ups
9 Box Jumps 24/18

Post results/thoughts to comments

You all killed it today. If it was your first time through "McGhee" great job, if you've done it before great job for battling a tough workout yet again. Everybody did a great job staying tight on their deadlifts, and it was great to see some of you really working to keep that nice push-up position and get your chest to the ground instead of your stomach or pelvis. Keep up the great workout and hope to see lots of you tomorrow. Cheers.

Serena on the box...great to see different athletes getting in here, Serena won the VT 100 this year

Liz working through her deadlifts

Nate and Chris back and forth on the box

- Jade

Champlain Valley CrossFit: Monday, November 28th, 2011

2011-12-01T14:02:00.000-05:00

WOD:

Push Press: 5-5-5-5-5

3 rounds - 5 minutes each:
300m Row
30 Dumbbell Thrusters 35/25

Score is your rest. Add rest earned for all 3 rounds.

Post results/thoughts to comments

Great to see a packed gym after the holidays. Hope you all had a good one and are ready to get back at it. I saw some push press PR's, and for many of you when reminded, really found that bar moving overhead easily when you really utilized that leg drive. The faster you can get the bar moving out of the dip the easier it going to go overhead. What didn't look to awful on the board was a tough one. Lung, leg, and shoulder burner. Benchmark tomorrow. See you then. Cheers.

David dumbbells up

Terri overhead

- Jade