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Browsing Category General

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New Location and Free Intro Classes at CrossFit Charlottesville!

April 16, 2013 · Chris

Want to try CrossFit? We host Free Intro Classes on Tuesdays and Thursdays at 6:15 PM and Saturdays at 12 Noon.

Have you heard about our new location yet? We moved to 1309 Belleview Avenue, and the new gym is, simply put, badass!

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Our CrossFit room upstairs has wall-to-wall flooring, a killer red pull-up rig, and plenty of space for WOD’s.

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Our weightlifting area, home to Charlottesville Strength, is equipped with a platform, a landing strip, several squat racks, and more weights than even we know what to do with!

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We have 3 garage doors, all with a beautiful view of the hills.

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And our check-in / lounge area even has a couch and two bathrooms with showers and mirrors!

561864_10151322119021751_1785009804_nWhether you’ve been wanting to try CrossFit for a while or just heard about us last week, now is the time to check out a Free Intro Class and come get in the best shape of your life.

jess lever

Details for the 2013 CrossFit Games Open

March 4, 2013 · Chris

open

The 2013 CrossFit Games Open is an all-inclusive international competition designed to test your fitness. In order to participate, you must register here. The cost is $20, and you need to select “CrossFit Charlottesville” as your affiliate so we can add you to our team. Here are details about the CrossFit Games season and the CrossFit Games.

Each week the workout will be announced Wednesday night, then on Thursday we will work on strength, skills, and mobility related to that workout. On Friday you should take a rest day, and on Saturday we will host judged workouts starting promptly at 10 AM. (The rest of our Saturday schedule will remain unaffected.)

Please note: If you register for the Open but cannot compete Saturday at 10 AM, then please e-mail chrisg@crossfitcharlottesville.com to set up a judging time. The best alternative is Thursday at 4 PM. Thanks!

Lastly, if you have no desire to compete in the Open, then we still highly encourage you to track your progress at these workouts, as this will help you increase your fitness and reach your individual goals over time.

Last Call for the Member Survey!

February 28, 2013 · Chris

Please help us improve the gym and serve you better by filling out this survey today!

Thanks so much to everyone who has already filled this out and provided some very useful feedback. We’re looking to wrap this up by Friday, so please take a few minutes and respond to this survey if you haven’t yet! Thanks guys.

orsbanner

Optimal Run Seminar with Natural Running Store

February 27, 2013 · Chris

Update: This seminar is now postponed until Saturday, March 2nd! Thank you.

ORScville1We are happy to announce that Patton Gleason from the Natural Running Store in Richmond, VA will lead an Optimal Run Seminar at CrossFit Charlottesville on Saturday, March 2nd from 9:30 am to 12:30 pm! This seminar will combine whiteboard discussion time with actual drills and skills, running, and a workout. This seminar empowers individuals to create a better running experience through an easy to learn and practice methodology. During the session Patton will cover the best practices of:

  • Optimal running technique
  • Improved run performance
  • Injury prevention
  • Enhanced efficiency
  • Better breathing
  • Selecting the best footwear

If interested, please e-mail chrisg@crossfitcharlottesville to register. Also, RSVP on Facebook here. The cost of the seminar is $40 for CrossFit Charlottesville members and $50 for non-members. (Compare this to the cost of a single coaching session with a running coach!) There are two payment options:

  1. Send the payment via PayPal to billing@crossfitcharlottesville.com, or
  2. Write a check payable to “CrossFit Charlottesville.”

We can only fit 30 people max, so register soon! Thanks guys!

Happy New Year’s Eve!

December 30, 2012 · Chris

Just a quick reminder that we are closed Monday, December 31 for New Year’s Eve. Full schedule here.

Enjoy your New Year’s Eve and be safe! Did you see our NorCal Margarita recipe?

On Tuesday, January 1 we will host one class at 4 PM that is free for everyone: members, guests, and newcomers.

The Benefits of Fish Oil

December 20, 2012 · Chris

Around these parts we like to emphasize good nutrition as much as high intensity, constantly varied, functional fitness. However, we understand there is a lot of information out there about what is good for you and what is not, and it can be a daunting task to sort through all the mess to figure out what works.

Amidst all the debates and myths surrounding the supplement industry, fish oil has consistently stood out as one of the best choices you can make. Consider this: the first step that all-star nutrition coach Dr. John Berardi of Precision Nutrition has his clients do is take a fish oil pill each morning. Why? Quite simply, taking a fish oil pill each morning is a simple habit to adopt that will yield great results.

The main benefit of fish oil has to do with increasing the amount of Omega 3 fatty acids in your diet. Whereas the optimal ratio of Omega 6 to Omega 3 fatty acids is 1:1, the “standard American diet” has an Omega 6 to Omega 3 ratio closer to 20:1. This leads to excess inflammation, increased soreness, delayed recovery, slower cognitive function, and increased risk for disease. When you take a fish oil supplement however, you up your intake of Omega 3 fatty acids, thus balancing your Omega 6 to Omega 3 ratio. By doing this you will have less inflammation, faster recovery from workouts, increased cognitive function, and a decreased risk for disease.

Members of CrossFit Charlottesville can get a discount on some high-quality fish oil from our friends over at TheraLogix by entering the code C2018. For the money, TherOmega delivers more EPA and DHA than most other fish oil supplements out there and includes only pure ingredients.

Lastly, here are some great reads on the multi-faceted benefits of fish oil:

  • Mark Sisson: The Definitive Guide to Fish Oil
  • Charles Poliquin: Why Fish Oils Are The Most Important Supplement

Winter Holiday Schedule 2012

December 19, 2012 · Chris

Here is our Winter Holiday Schedule for the end of 2012:

  • Sat 12/22: Regular Schedule (except no C’ville Strength Class)
  • Sun 12/23: Closed
  • Mon 12/24: Closed
  • Tues 12/25: Closed
  • Wed 12/26: 12 PM, 4:45 PM, 5:30 PM, and 6:15 PM CrossFit Classes Only
  • Thur 12/27: Regular Schedule (except no 9:30 AM or 7 PM)
  • Fri 12/28: Regular Schedule
  • Sat 12/29: Regular Schedule (except no C’ville Strength Class)
  • Sun 12/30: Closed
  • Mon 12/31: Closed
  • Tues 1/1: New Year’s Day Workout at 4 PM Only
  • Wed 1/2: Back to Regular Schedule

Party on Saturday at 5 PM!

December 7, 2012 · Chris

Quick reminder that we are hosting our End-of-Year Superlative Awards Party at 5 PM at the Black Market Moto Saloon next door.

RSVP on Facebook here.

We’ll have a bar tab and over 20 trophies for awards; plus the food is delicious. Hope to see you guys there!

drink

superfit

Directing Your Training and Setting New Goals

November 23, 2012 · Chris

This time of the year provides a great opportunity to reflect on your training and set new goals. How much progress have you made recently? Have your WOD times gone down or pull-ups gone up? What about lifestyle and body recomposition goals: have you been sleeping 8 hours per night, or have those tight-fitting jeans been a bit looser around your waist?

Also consider some goals to improve on: have you been skipping the longer met-cons or heavier strength days, or perhaps you want to re-focus your nutrition habits between the holidays? In order to make the most out of your training, use the ‘S.M.A.R.T.’ criteria for goal-setting:

  • Specific
  • Measurable
  • Attainable
  • Realistic
  • Time-specific

Using these guidelines, you might take a goal such as, “improve at gymnastics” and re-phrase it as, “be able to perform 1 muscle-up on the rings* by January 1st.” Alternately, instead of aiming to simply, “lose weight,” you might want to, “lose 5 lbs of body fat while maintaing muscle mass by January 1st.” These goals, for the most part, are specific, measurable, attainable, realistic, and time-specific.

So try it out. Comment on here with your goals, or feel free to email chrisg@crossfitcharlottesville.com as well. Develop a plan for how you will get there, and let’s start shattering some PR’s and achieving some new goals.

gym

Thanksgiving Schedule, Turkey Purger 2012, End-of-year Party, and Gymnastics Seminar

November 19, 2012 · Chris

Thanksgiving Schedule

This week our schedule will be as follows:

  • Monday: regular
  • Tuesday: regular
  • Wednesday: regular except no 6:15 or 7 PM classes
  • Thursday: Turkey Purger at 10 AM
  • Friday: closed
  • Saturday: regular

Turkey Purger 2012

On Thursday at 10 AM we will host our third annual Turkey Purger Thanksgiving workout. This event will be free and open to all members, friends, family, and guests. We will design a friendly team competition, and the workout will be designed for all levels of athletes. What better way to prepare for the Thanksgiving meal than to fight through an awesome CrossFit workout with your friends and family? RSVP on Facebook here!

End-of-year Party

Put December 8th on your calendars for an End-of-year / Superlatives / Awards Party Extravaganza. First off, Lex W. has been hard at work organizing an awesome volunteer event for the day through Habitat for Humanity. There are 15 spots open to help out that day from about 8 AM – 3 PM, and if you are interested please comment here or email lex@crossfitcharlottesville.com. This would be a great way to apply your fitness while also helping out the community.

Afterwards, we will be gathering at our new favorite location the Black Market Moto Saloon starting at 5 PM for an epic End-of-year Party where we will announce the Nutrition Challenge winners and Awards for a variety of Superlatives, such as “The Lex Walpole Award for Best Attendance” and “The Jason Glaw Stretch and Mobility Award.” RSVP on Facebook here!

Gymnastics Seminar

If you are interested in attending the BeastSkills seminar with Jim Bathurst on Saturday, December 15th, please email chrisg@crossfitcharlottesville. Registration will be $80 for one seminar (beginner in the morning, advanced in the afternoon) or $120 for both. Want to get your first muscle-up or one-arm handstand? This seminar is for you! We still need a few more people to sign up, and you need to let us know if you are interested by December 1st. Having attended one of Jim’s seminars in the past, I cannot recommend him highly enough.

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