Kristi is Leaving

We are all super sad to see Kristi go. She is an OG! Starting in the park at Dorest Street, becoming one of our first paying members, and ultimately the enthusiastic, amazing coach have all loved for the last 6 years. She will be greatly missed and today will be her last day coaching. She’ll be around for a little while still so make sure you get a chance to say hi to her. Thanks so much for all of the amazing help and memories Kristi!

CVCF Friends,

Some of you may have heard that John and I are moving. The rumor is true and we will be relocating to New Hampshire in August. His job has changed and he needs to be closer to Manchester. We have been here in Vermont for the last 21 years, this will be a big change!! I’m looking forward to being closer to our sons but not looking forward to finding a new CrossFit gym to train at!!

I have been at CVCF since the beginning. Started out at Dorset Park in the summer of 2010 when Jade hadn’t even opened the doors of the original gym.  I was hooked from the first workout!! Yes, I drank the kool-aid!! Couldn’t get enough of it!! Fast forward 7 years and it’s hard to believe all that has happened in that time. I got my Level 1, started coaching and have been coaching ever since. One of my favorite things about coaching at CVCF is on-ramp! I absolutely love meeting everyone for their first few visits to the gym. Watching how everyone changes over that time is amazing. From coming in and being a little timid, to week 3 and being ready to tackle their first class!! I’m really going to miss it! 

From an athlete standpoint, there is no better gym to train at! I made it to regionals on a team with Ryan and got to do “Jackie” with him. By far, my favorite CrossFit moment…Ever.  Since then, I have qualified to compete at the games for 3 years. I will be wearing Champlain Valley CrossFit on my shirt for the last time. Bittersweet, for sure. I remember picking up my gear in 2014 and when I saw my name with Champlain Valley CrossFit on my shirt, I could barely hold it together. I could not have been prouder to wear that shirt and represent our gym. 

One of the best attributes CVCF has is the people in this community. Going through our day to day lives, it’s all about the connections we make with each other. I feel I have made some of the best friends, training partners, and fellow coaches one could only hope to have. CVCF is truly a remarkable place.

Thursday, July 6th will be my last coaching day at CVCF. I will be coaching at 5:45 and 7 am. Hope to see a few of you there!!

Train Smart, Work Hard, and most of all HAVE FUN!!!!

Kristi

11041082_10155815271430464_999858400970924467_n

CVCF Games Fundraiser

Once again we’ve had some of our amazing athletes qualify for the CrossFit Games this year. As we have done every year this is a fundraiser for the trip and expenses involved with competing at the CrossFit Games. This fundraiser is to help Kristi, Dani, and Jade cover the costs of the trip to Madison, Wisconsin.

As we have always done we don’t want to blatantly just ask for money as we understand this is something we are choosing to do, not something we have to do. With that said we will be making an effort to give back as much possible product as we can to give back to those that give to us.

For every $50 donated you will receive a raffle ticket. We will give away all the product on Saturday, July 23rd, the week before we leave for the CrossFit Games. Below is a list of what we will be giving away (this will continue to be updated as we receieve more prizes). Thank you all for your help and support.

Link to donate HERE

– CVCF 6 Month Membership
– CVCF 1 Month Membership
– CVCF 1 Month Membership
– CVCF 1 Month Membership
– Fuel For Fire 6-Pack
– Fuel For Fire 6-Pack
– Fuel For Fire 6-Pack
– Fuel For Fire 6-Pack
– Fuel For Fire 6-Pack
– Fuel For Fire 6-Pack
– Fuel For Fire 6-Pack
– Fuel For Fire 6-Pack
– Fuel For Fire 6-Pack
– Fuel For Fire 6-Pack
– Best Bar Ever Product (unknown)
– Progenex Gift Certificate $25
– Progenex Gift Certificate $25
– Progenex Gift Certificate $25
– Progenex Gift Certificate $25
– Nuun Product (unknown)
– Paleo Naturals Scaled Meal Plan ($180 value)
– RX Bar Box (12 Bars)
– RX Bar Box (12 Bars)
– RX Bar Box (12 Bars)
– RX Bar Box (12 Bars)
– Nike Met-Con 3 (Pair)
– Nike Met-Con 3 (Pair)
– Nike Met-Con 3 (Pair)
– Nike Met-Con 3 (Pair)

We’re Getting Married

As many of you know, and well some of you don’t (some think we’re already married, others don’t even know we’re engaged), Dani and I are getting married this fall. With such a huge community at the gym we can’t individually invite each an everyone of you, the invitations alone would cost a small fortune. With that said, we would like to leave an open invitation to our wedding to any of our members. Some of you we’ve know for years, other just months, either way, if you’d like to come, we’d love to have you.

With that said, you should know it’ll be a TRIP. We are getting married in Sint Maarten/Saint-Martin in the Caribbean. The date is Friday, November 17th, 2017. So, if you think you’d like to make the trip and come enjoy our special day with us, please reach out to myself or Dani and we will get you all of the detailed information for the event.

– Jade

Upcoming Programming Structure

Hey everyone, I always try and make an effort to give you guys a little update on shifts in our programming structure. It seems like tons of you are enjoying the moderate change to the Thursday programming, and people are loving the Fitness/Sport programming structure change on Wednesday. Those will stay the same. As always our Met-con’s will be “all over the place” in terms of movements, in addition, you can continue to expect that Monday’s will be a lower body intensive day, with nothing overhead, and really no shoulder work at all. For the next 12 weeks you can expect the strength structure to look like this.

Fitness

Monday – Front Squat/Back Squat

Tuesday – Monostructural Conditioning Coupled with “Grunt” work (Carries, Sleds, etc)

Wednesday – Blended Conditioning/Strength piece geared to the Upper Body

Friday – Deadlift + Single Leg Work

Sport

Monday – Front Squat/Back Squat

Tuesday – Olympic Weight Lifting

Wednesday – Blended Conditioning/Strength piece geared to the Upper Body

Friday – Olympic Weight Lifting

Competition

Since this programming basically addresses everything, and doesn’t emphasize any specific thing, it will continue as such. If you feel like you have a specific weakness that needs serious attention, I suggest you follow the programming a week behind and trade it in for something else where appropriate.

 

– Jade

Thursday Programming Is A Changing

Hey guys just wanted to give you a heads up that the programming for Thursday’s will change as of this week. We implemented our 40 minute EMOTM with “choose your own movements” some 2 years ago and it instantly boosted our Thursday attendance. What has become for many, there favorite day of the week is now coming to an END. No, just kidding, but it is going to change a little bit. You will all still be choosing your movements however Thursday’s are going to change to a 4 week rotation of how the 40 minute EMOTM is going to be structured. Just a little something for you all to keep in mind as it will affect how you program your pieces, more than anything from a volume standpoint. Here’s how things will be setup…

Week 1)

As is. Nothing changes. 4 Movements that you rotate through on the minute for 10 rounds. Arguably the “easiest” because you do a movement and then get 3 minutes rest, at the same time this is the one you can get the most intensity out of, especially if you program your movements affectively because you do have that 3 minute “rest” between movements.

Week 2)

Structured as following…

Movement 1 – Monostructural/Aerobic Conditioning – 10 minute EMOTM

Movement 2 – Gymnastics – 10 minute EMOTM

Movement 3 – Strength – 10 minute EMOTM

Movement 4 – Non-Monostructural Conditioning – 10 minute EMOTM

This is arguably the most difficult of the 4 setups because you do the movement in a battery style. You hit a given movement 10 sets in a row and then rotate to the next movement. This means the volume you might be used to programming for yourself, say 10 Toes-to-bar, will no longer fly since you aren’t getting 3+ minutes of “rest”, you are only getting maybe 30-40 seconds.

Week 3)

Structured as following…

20 minute EMOTM

Movement 1 – Monostructural/Aerobic Conditioning

Movement 2 – Strength

20 minute EMOTM

Movement 1 – Gymnastics

Movement 2 – Non-Monostructural Conditioning

This is done as two back-to-back 20 minute EMOTM’s. The movements are setup to paired with one movement biased more towards conditioning and the other biased more towards skill and strength. This will be and in between of Week 1 and 2, while you do have “rest” between the movements, you don’t have as much as Week 1, at the same time it’s not a complete battery style of the same movement over and over like Week 2.

Week 4

Structured as the following…

Minute 1 – Monostructural/Aerobic Conditioning

Minute 2 – Monostructural/Aerobic Conditioning

Minute 3 – Gymnastics

Minute 4 – Gymnastics

Minute 5 – Non-Monostructural Conditioning

Minute 6 – Non-Monostructural Conditioning

Minute 7 – Strength

Minute 8 – Strength

x 5 rounds

This will be a blend of weeks 1 and 2. You’ll follow the same order of movements as Week 1 and as we have been for the last couple of years. Depending on the movements this may allow you to get more “intensity/volume” out of the structure of the EMOTM because while you do have to do the movements back-to-back for two rounds, you are now getting 6 minutes off from the movement instead of 3 so there is more potential to recover from the specific movement as long as you don’t completely smoke yourself on it when you do do it.

 

So that’s a little run-down for you guys. For those who live for the Thursday 40 minute EMOTM, you’ve still got it, there just a new spin on it that will add a little more variation to your training. For those who don’t like Thursday’s because you have to pick your own movements, well, you still have to do that, or you can let me do it for you :-), but at least this way it’s not the “same” 40 minute EMOTM structure week in and week out. Keep up the great work!

 

– Jade