**NEW C’VILLE STRENGTH WEBSITE**

We have moved! Bookmark your browsers, folks, because starting today all C’ville Strength Workouts, information, and additional posts will be located at the new website (charlottesvillestrength.com)!

You can also “like” us on Facebook and follow us on Twitter (@CvilleStrength) for immediate media updates and interaction.

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C’ville Strength Workout: Wednesday 5/29

2012 American Open Champs

2012 American Open Champs

  • snatch @75% x2, 80% x2, 85% x1 x2, 90% x1 (~2 minutes rest between attempts)
  • clean & jerk @75% x2, 80% x2, 85% x1 x2, 90% x1 (~2min rest between attempts)
  • front squat 1-1-1

Compare to 5/1/13.

IN THE MEDIA:

  •  If you haven’t already, “like” us on Facebook!
  • Stay tuned for the unveiling of the official new website for C’ville Strength (starting SATURDAY)!
  • Watch the Russian Weightlifiting National Competition livestream (May 28-June 2)!

MEMORIAL DAY (5/27): BATTLE ROPE

There is NO CLASS tonight as we observe the Memorial Day Holiday. 

However, we will be offering instruction and battle opportunities for TUG-OF-WAR!!!

When: 1:30 until we stop
Where: Washington Park (Preston/Madison)

C’ville Strength Workout: Sunday 5/26

**Tomorrow, Memorial Day (5/27), there is NO CLASS. Crossfit Charlottesville will hold two classes that day for “Murph” (noon and 5pm), but another option is to head over to Washington Park at 1:30 and play some Tug-o-War with us! Quick instruction followed by some friendly battles.**

2 exceptional displays of explosive power and kinesthetic awareness
1)

2) 

  • block/hang snatch* @70% x3, @75% x3, @80% x2 x3
  • snatch pulls (pause at the knee every 1st rep) @75% x5, @80% x4, @85% x3 x3
  • snatch grip BTN strict press 4×6 (find a good working weight)

*if you are more experienced with the Olympic lifts, take your cleans off the blocks; however, if you’re still not as comfortable with the movement, perform these from the mid-hang and focus on proper position and fast turnover.

C’ville Strength Workout: Saturday 5/25

**Monday, Memorial Day (5/27), there is NO CLASS. Crossfit Charlottesville will hold two classes that day for “Murph”, but another option is to head over to Washington Park at 1:30 and play some Tug-o-War with us! Quick instruction followed by some friendly battles.**

Welcome to the second 4-week cycle of summer: PRECISION.

The weights will be heavy, the movements challenging, and you will become frustrated. This is weightlifting. Don’t give the barbell any power; give it respect, but make it yours. Get in there and get after it, focus on every rep, and the progress will be evident. What makes you feel like you are in charge of your destiny?  That is how you want to step up to your barbell.  No fear, no stress, no concern, no anxiety.  Ultimate confidence, even if you are faking it, is how you want to step up to the barbell.

give 100 percent

  • block/hang clean (knees)* @ 70% x3, @75% x3, @80% x2 x3
  • power jerk @75% x4, @80% x3, @85% x2 x3
  • back squat @75% x5, @80% x4, @85% x3 x3

*If you are more experienced with the Olympic lifts, take your cleans off the blocks (note: we only have 2 sets and will have to share); however, if you’re still not as comfortable with the movement, perform these from the mid-hang and focus on proper position and fast turnover.

Just for funsies:

C’ville Strength Workout: Wednesday 5/22

You might take note of PHIL SABATINI, who is leading the Oly Seminar June 8…

Heavy Singles Wednesday!!!

  • snatch — 90% x1 x2, 95% x1, 100% x1 (make or miss)
  • clean & jerk — 90% x1 x2, 95% x1, 100% x1 (make or miss)
  • Front Squat — 2RM

“You’ve made good progress.…The important thing is you took part; medals aren’t important. You performed well — it was an achievement!”

C’ville Strength Workout: Monday 5/20

playtime is essential

playtime is essential

Each day builds off the last. Make your numbers, work hard, and be humble to the process.

  • hang power snatch @85% x3 x5 (% of power snatch)
  • snatch-grip RDL @85% x4 x6 (% of snatch)
  • back squat @70% x5 x3

Compare to Week 2’s lifting.

**Wednesday, the last day of the POWER cycle, we are working up to 100% of the full lifts, so rest up tomorrow to be best prepared!**

C’ville Strength Workout: Sunday 5/19

thoracic mobilization...

thoracic mobilization…

...for thoracic mobility

… for thoracic mobility

  • overhead squat @85% x3 x5 (% of snatch)
  • close-grip bench press @85% x4 x6
  • (weighted) strict T2B 5×5
  • stretch (athlete’s choice)

Compare to Week 2. Not sure what to stretch? Here are a few options from our fun and springy friend, Damien Walters:

C’ville Strength Workout: Saturday 5/18

Final week of the first 4-week summer cycle starts today!

  • hang power clean @85% x3 x5 (% of power clean)
  • back squat @85% x4 x6
  • DB Sotts Press each arm x2 x10 (light) (OR, if mobility allows, do barbell Sotts press 5×5 with just an empty bar)

Compare to Week 2.

C’ville Strength Workout: Wednesday 5/15

one of the best weightlifting battles ever

 

  • snatch cluster (1-1-1) x3, 20 seconds rest between lifts, 3 minutes rest between sets. Work up to 85-90% (same weight across)
  • C&J cluster (1-1-1) x3, 20 seconds rest between lifts, 3 minutes rest between sets. Work up to 85-90% (same weight across)
  • front squat @85% x2 x3

Also, June 8 we are hosting an all-day Olympic lifting seminar with Phil Sabatini for ONLY $25!!! (See the Facebook Event).

Spots are limited, so make sure to register ASAP!