CrossFit Charlottesville

7PM class cancelled. 5PM and 6PM are still ON!

Buy In – Day 1 Diesel Crew Shoulder Rehab Protocol

Untimed 2 Rounds of

• 15 DB Retractions
• 15 DB Protractions
• 10 Posterior Capsule Stretch

(see Video)

Strength

5 Unbroken Deadlifts (should be heavy and have perfect form)

Rest 3 Minutes

WOD

10 Minute AMRAP of

• 5 Pullups
• 10 Pushups
• 15 Squats

Monday classes start our new schedule. We start on the hour at 5PM, 6PM and 7PM. Morning and lunch classes are still the same.

Strength

5-5-5-5-5 Back Squat (60 to 70% of your max, it shouldn’t feel too heavy; weights will increase in future weeks, no changing weights in the middle of sets, 60 seconds between sets)

WOD

21-15-9 of

• Ring Dips
• Burpees

We are only open at 6:30AM for our regular morning class tomorrow. Remaining Friday and Saturday classes cancelled. The Nutrition Challenge will be postponed until a week from Monday.

The February On-Ramp will start next Saturday.

Monday classes are still tentative; please check back on the site.

WOD: JT

21-15-9

• Handstand push-ups
• Ring Dips
• Push-ups

If you are stuck at home, here are the two workouts you can do:

100 Burpees for Time

and

• 50 Pushups
• 100 Situps
• 200 Squats
• 100 Situps
• 50 Pushups

Todd Edmunds (winner of the SuperFit games) from R.A.W. Training installs the Stud Bar Pullup for his baby. Yes, his family is that hardcore.

More pictures of the SuperFit Games from Nick Strocchia.

That’s Alvaro from CrossFit Lorton.

2nd Place Finisher, Nicole Gordon from CrossFit Hampton does double unders.

WOD: Karen

150 Wallballs for Time

I think we’ve been talking up this challenge for far too long now.  We’re about to embark on a modified Mark Rippetoe starting strength cycle. It’s been modified based on our schedule, our equipment, some good pointers from Wichita Falls Weightlifting and our own sadist brains. As part of this new cycle, we’ll be doing heavy lifts about 4 times per week.  We also will prove to you that weightlifting in this way does not create bulky females or bodybuilder arms.  With proper nutrition you all should lean out during this period.  We’ve programmed it for 8 weeks, but may go longer depending on how things are going.

Strength Cycle Summary

• Monday – Squat + Alternating Ring Work
• Tuesday – Heavy Deadlift + shorter metcon
• Wednesday – Longer Metcon + skillwork
• Thursday – Squat + Press
• Friday – Power Cleans + shorter metcon
• Saturday – Longer Metcon + skillwork
• Wednesdays and Saturdays will be your best days for rest and will both work with our cycle.
• We want you ALL to try to hit every strength day.
• Weights will start at about 60 to 70% of your 1RM.  You will NOT change weights during sets. Rest times in the beginning will be 30 to 90 seconds and 60 to 180 seconds for later weeks.  Weights will move up by 2 to 3% per week.  This is much faster than we regularly rest between sets, but with good partnering and organized coaching it will be doable.

Nutrition Challenge… IT’S ON!

• Consult your doctor before you make any nutrition changes.
• I’ve realized that even with our posts about nutrition (Nutrition Basics,  “Nutrition Basics for Health and Performance” and “Eating a Zone-Ish Diet”) we still need to get it in your heads that FOOD IS FUEL (i.e. if you eat like crap, you will perform like crap) and proper nutrition is MORE important than the hours you spend with us.  You may not realize what you are missing, so here’s the deal.
• If you want to enter the nutrition challenge, you follow what we say. No one is perfect, but if you want results (lean body mass, feeling good, etc), there will be no cheating the nutrition challenge.
• It starts Monday and ends after 8 weeks, coinciding with our strength cycle.
• On Monday, we will take a picture of you showing your mid section.  The winner will be the one who shows the best body change (more lean muscle mass/less fat).  The winner will get 2 months of free gym membership ($300 value) and look really hot.
• If you want to compete, you must decide ASAP.  You need to enter all your nutritional information into FitDay. You must enter everything you eat. This will continue throughout the entire competition.
• One of our trainers will review your FitDay information with you on Monday and at the beginning of each week. If you do this for us, we will provide free nutritional consulting to you.  It’s a good deal. Remember how we are accountable to our WOD performance? Now we want you to be accountable to your nutrition habits.
• Calculating how much we eat:  Take your body weight and subtract fat mass. I weigh 149# and have about 10% body fat, so I have 136# of lean body mass. Everyone will start eating .7 grams of protein per lean pound of body mass (I would eat .7 (up to 1 gram)*136# or 95 grams of protein per day).  Based on general zone guidelines, I will divide that number by 7 to estimate my fat and carb macronutrient blocks.  I know I am more active than most people, so let’s say I get 15 blocks from this estimate.  Multiply by 9 for carbs and by 3 for fat; so 135 grams of carbs and 45 grams of fat. I know I do best between 2x and 3x Fat, so I eat about 90 to 120 grams of fat per day.  This isn’t a science. It’s just a starting benchmark.  If you are looking to shed pounds dramatically, you probably need to be eating under 100 grams of carbs per day. Under 50 carbs per day and you are going to be lethargic and your performance will decrease. You need to experiment, track and dial things in based on your specific needs.
• We will make recommendations along the way and based on specific needs.
• Try to eat as much naturally raised food as possible. The more processed and the more industrialized, the worse it is.
• Short list of things that aren’t OK:  fruit juice, sugar of any kind, sweeteners of any kind, bread, pasta, flour products, soda, anything with gluten, beer, liquor, wine, vegetable oils. Small quantities of these are ok, but they BLOW your good nutrition out of the water.
• Things that are OK: sweet potatoes, yams, squash, tubers, meats, eggs, BACON, vegetables like broccoli, asparagus, lettuce, cabbage, brussel sprouts, carrots, spinach, artichoke,(you need to be eating A LOT of these), coconut oil, olive oil, fruits in limited quantities.
• Things that are in the grey area (I eat them): milk products, protein powders, butter
• Supplements: 5 to 8 grams of fish oil, multi vitamin, vit d.

Please use the comments for questions and clarification.

Based on feedback, we’re going to start offering a modified afternoon and weekend schedule. Here is the list of changes:

• Afternoon Classes Monday through Thursday will start PROMPTLY at 5PM, 6PM and 7PM. We will allot one hour per class.
• You will not be able to join a class if you arrive late.  There will be no exceptions.
• There will be more structured warm-up, skill work and cool-down associated with each class.  YOU WILL STILL NEED TO DO OUR STANDARD WARMUP ON YOUR OWN. If you don’t arrive in time to do it, you cannot join the class.
• We will only have a 5PM and 6PM Friday class.
• Saturday Classes will start promptly at 10AM and 11AM.
• Morning and lunch schedule will stay the same.
• This will change will start on Monday of next week.

No Morning Class. Check back at 10AM for further updates depending on weather.

UPDATE: Lunch Class for today is on a regular schedule.  Classes are regularly scheduled for the rest of the week. We probably will be closed Saturday given the pending blizzard. Keep checking back for more info.

WOD

• 50 Push Press (77# / 55#)
• 50 Kettlebell Swings (45# / 35#)
• 50 Walking Lunges
• 50 Pullups

Strength

2-2-2-2 Overhead Squat (compare to 12/29)

Mini-WOD

3 Rounds of

• 10 Unbroken Power Cleans (scale the weight so you aren’t resting between reps)
• 10 Burpees

3 Rounds of

• 50 Double Unders
• 20 Box Jumps (32″ / 24″)
• 50 Double Unders
• 5 One Armed Dumbbell Snatches (each side)