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GMCF Workout - Wednesday, August 27th 2014

  • 5 min Full Body Foam Roll
  • Thoracic Spine, Shoulders, Hips, Ankles
Warm Up:
  • Boulderado
  • Back Squat 5-3-3-1-1-1
Workout: 3 Rounds for Time
  • 5 Back Squat (115/80)
  • 10 Burpees
  • 1 Km Team Ski Erg

July On-Ramp dates

Due to the holiday, our regular Tuesday/Thursday On-Ramp schedule is being pushed back 1 week in July.  Enjoy your 4th of July, and our next crew of on-rampers will have class on July 8th, 10th, 15th, and 17th.  If you have any questions, please feel free to send us an email at Play@theconfluencevt.org.

GMCF Workout - Friday, July 4th 2014

Independance Day!  We are closed for the day.  Relax, eat good food, and enjoy the day.  We'll see you tomorrow!

GMCF Workout - Monday, May 26th 2014

Memorial Day.


Green Mountain CrossFit is closed for Memorial Day!  Enjoy the holiday!

We will be running one class today at 9am.  The workout will be "Murph"


For time, complete:

  • 1 mile run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Squats
  • 1 mile run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.


You do not need to sign up for class.  Just show up at 9am.  If the workout looks intimidating, don't worry - you can scale this just like you would scale any other CrossFit workout.  Dan Kiniry will be running the class and can help discuss your options.  There is no reason you shouldn't come.   If you cannot make it to class and are looking for something to do, this is easy enough to do on your own.

And awaaayyyyy we row! Tyler's 2 cents and the 14.4 breakdown

First, I would like to apologize for the cheesy title.  Sorry.


Now that that's out of the way, lets get into some thoughts about 14.4.  


This is the longest workout we’ve seen yet in the 2014 Open. (OK, I will concede that 14.2 was long for the elite folks, but for most of us, it was only a few minutes.)  It’s also the first time we’ve seen a rower make an appearance in the open, and it’s the first time we’ve seen a real chipper show up.  That is, unless you count the Karen/Double Under/Muscle Up horror show that we saw the previous 2 years.  We’ve got 5 different movements going on here and a couple different strategies to talk about, so I’m going to get right into it.  Here’s my thoughts on how to do well with 14.4:


Pace, Pace, Pace.  Pace.  Pace.  Should I say it again?  Pace.


14.3 - Tyler's 2 cents and a few more thoughts.

I thought I might start by sharing some of the ideas I had when trying to title this blog post:

  • 14.3 – Safety First, Kids!
  • 14.3 – A chiropractor’s dream.
  • 14.3 – Don’t let your lower back explode or your spine shoot out your throat.
  • 14.3 – Really, Dave?  Seriously?


Well, you get the idea…..  14.3 is a ladder of deadlifts where both the rep count and weight increase.  Between each set of deadlifts is a set of 15 box jumps.  This will be a great workout for the regional and Games level competitors.  We have not yet seen any Open WOD go this heavy, and it will give the really strong athletes a chance to shine.  If you haven’t guessed yet however, I have some reservations about this workout for the 200,000 or so other people who will attempt this in the next few days.  For the average mortal CrossFitter, this workout poses some serious safety issues that cannot be ignored.  With that in mind, the Open is also a chance to push through boundaries and surprise yourself with just how far you have come in the last year.  Here’s a few things that I think will be helpful in approaching 14.3.


Confluence Closed For Wednesday Evening, Thursday Morning & Day

Per our newsletter announcement, we are now closed until Thursday at 4:30 pm due to the severe storm. If you are not currently subscribed to our newsletter please let us know as it is our primary method of direct communication for events like these. If the roads are not in decent shape by Thursday afternoon we may cancel Thursday night classes as well.

Enjoy the white stuff!

The eagle has landed (or, now we know what the first CrossFit Games Open workout is...)

Things we learned on Thursday night:

  • Dave Castro seems to get just a bit weirder every year.
  • The CF Games Open workout announcements are entertaining, even if they are a bit like a 2nd rate WWF match.
  • That you can be really good at double unders – even if it doesn’t seem like the rope would fit around your ego. (I’m looking at you Mr. Fisher…)

Oh yeah, and

  • The first CF Open WOD of 2014 is:

AMRAP in 10 Minutes:

30 Double Unders

15 Snatches (75/55)


All kidding aside – if you caught the 14.1 announcement throwdown last night, both athletes put forth some great performances and some serious scores.  My score will not even come close to what was done on that stage.  Given that this is a repeat of the very first CrossFit Open workout in 2011, we know a bit about how this will go.  So, how do we get ready for something like this?  What’s important to know, and what’s the game plan?  Here’s a few things that I think are worth considering:


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The Confluence

654 Granger Rd.

Berlin, VT 05641

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Phone: (802) 229-4131