Strength
3-3-3-3 Thruster or Clean & Jerk (75%)
WOD
3 Rounds of
- 30 Double Unders
- 30 Box Jumps
- 10 Hand Stand Pushups
Posts By Kyle
Thursday Workout: Backsquat
Strength
3-3-3-3 Back Squat (75%)
and
15-15-15-15 GHD Situps (weighted if possible) OR
4 Rounds of :
- 30 Hollow Rocks
- 30 Arch Rocks
Wednesday Workout: Tabata Fun
Free Day! Whoop Whoop. Come experience CrossFit and learn why our athletes show measurable dramatic performance increases in just 2 months time.
On that note…Congratulations to Lydia for winning the performance challenge!! Lydia started the competition with a deadlift of 116# and a metabolic workout that she completed in 24 minutes and 3 seconds. Yesterday, she lifted 143# (well over her body weight) off the ground and completed the same workout in 17 minutes and 2 seconds for an overall improvement of 26%!
Our runners up included Chris G (you remember our triathlete who won his sprint tri?) who pulled an impressive 56 pounds more than his prior record and shaved over 3 minutes off of his metabolic workout. Paige came in third with an awesome 18% overall improvement.
We’ve posted the full results here. Good job everyone. We’ll start a new performance challenge in a few weeks.
WOD
8 Tabata Intervals (20 seconds of work; 10 seconds of rest) of:
- Pullups
- Pushups
- Situps
- Squats
(We will scale this to your athletic ability)
The Winner!
CrossFit Charlottesville Announces “Charlottesville SuperFit Games 2010″
We’re pleased to announce the Charlottesville Super Fit Games 2010 on January 30th, 2010. Inspired by CrossFit Charlottesville and the CrossFit Games, we decided to hold our first local competition. We’ll be splitting proceeds between the Wounded Warrior Project and a local charity that will be announced sometime in December.
Games Idea
We believe being fit means being able to do well across a variety of different physical tests. As such, we’ve designed a competition that tests people for all-around skills. It will be super fun to watch and we’ll label our winners Charlottesville’s Super Fit!
More info after the break… Read More →
Tuesday Workout: Shoulder Press & Rowing
Strength
3-3-3-3 Shoulder Press (75% of Max) Compare to 10/26.
WOD
3 Rounds of Row 500 Meters, Rest 1 Minute
Monday Workout: Performance Challenge Final
UPDATE!!: Preliminary Performance Challenge Scores are Posted Here. Please review and send me an email if you have any issues. We still have a few more competitors that need to go on Tuesday.
1st WOD:
1 Rep Max Deadlift
2nd WOD:
- Run to Stop Sign (~700 M)
- 30 KB Swings (35# / 25# )
- 30 Burpees
- 30 Double Unders
- 30 Push Presses (45# / 35#)
- Run to Stop Sign (~700 M)
Or…
Weighted Pullup 3-3-3-3 (75%)
Weighted Deadlift 3-3-3-3 (75%)
Saturday Workout: Halloween Free Day
It’s a Free Day! Costumes are not required, but they are encouraged. Bring your friends and we’ll scale the workout to your costume stitching level.
WOD
Race to complete total of 100 strict PU: one person does PU while partner assists by pushing up on lats of person doing PU. Can switch as many times as necessary. Partner assisting may need to stand on box to reach lats of PU person.
Friday Workout: Linda aka “Three Bars of Death”
WOD
10-9-8-7-6-5-4-3-2-1 of
- 1.5x Body-weight Deadlift
- 1x Body-weight Benchpress
- .75x Body-weight Squat Cleans
SCALE AS NECESSARY!!!
Thursday Workout: Clean & Jerk
Strength
3-3-3-3-3 Clean & Jerk (80% of Max)
* Sub Deadlift and Pushpress if you haven’t learned the Clean & Jerk
WOD
40-30-20-10 of
- Sit-ups
- Double Unders
Gretchen doing flips…
Wednesday Workout: Overhead Dumbbell Squats
It’s the FREE DAY you’ve been waiting for. Bring your friends, enjoy our gym for free and come see why CrossFit Charlottesville rocks your socks off (also see why we end sentences in prepositions). You can come during any of our normally scheduled class times. Feel free to contact us if you have any questions.
WOD
As many rounds as you can do in 10 minutes of:
- 10 Left Hand Overhead Dumbbell Squats (25% of Max Shoulder Press)
- 10 Right Hand Overhead Dumbbell Squats
- 10 Box Jumps
