Wednesday Workout: Longer AMRAP

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WOD

Level 1

AMRAP 16:

  • 3 reps of the complex: Hang Power Clean x 2 + Push Press x 2 + Front Rack Lunge x 2 (R+L)
  • Burpee x 15
  • Run x 400m

Level 2

AMRAP 18:

  • 5 reps of the complex*: 2 Power Cleans + 2 Shoulder to OH + 2 Front Rack Lunges (R+L)
  • Burpee x 20
  • Run x 400m

*Weight for complex: 135#/95#.  Scale weight as needed so you can move through the complex

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Please help us better serve you by filling out our membership survey today! Follow the link HERE

2.  10am Make-up Class is back on for Saturdays now that the Open is over. Thanks!

3. Our Eleventh Nutrition Challenge will start up on April 12 – see THIS POST for all of the information you’ll ever need.

Tuesday Workout: Squats, Wall Balls, T2B, Box Jump

Congrats to everyone who conquered 15.5 and completed the 2015 CrossFit Games Open!!

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STRENGTH

Back Squat, 5-5-5

WOD

Level 1

AMRAP 9:

  • Wall Ball to 9′ x 15
  • V-Up x 12
  • Box Jump Step Down (18/12) x 9

Level 2

AMRAP 9:

  • Wall Ball (20/14) x 15
  • Toe to Bar x 12
  • Box Jump Step Down (24/20) x 9

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Please help us better serve you by filling out our membership survey today! Follow the link HERE

2.  10am Make-up Class is back on for Saturdays now that the Open is over. Thanks!

3. Our Eleventh Nutrition Challenge will start up on April 12 – see THIS POST for all of the information you’ll ever need.

Monday Workout: Deadlifts, Double Under Helen

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STRENGTH

Deadlift, work up to a heavy set of 5 (touch and go off floor) in 12 minutes

Notes: As you are building a heavy 5rep, consider doing a set every 2 or 3 minutes

WOD

Level 1

3 Rounds for Time of:

  • Single Under x 100-150
  • Russian Kettlebell Swing (35/20) x 21
  • Ring Row x 12

Level 2

“Double Under Helen”

3 Rounds for Time of:

  • Double Under x 50
  • Kettlebell Swing (53/35) x 21
  • Pull-up x 12

Notes: For Level 1, consider scaling double unders to tuck jumps (i.e. 15-20 tuck jumps per round)

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Please help us better serve you by filling out our membership survey today! Follow the link HERE

2.  10am Make-up Class is back on for Saturdays now that the Open is over. Thanks!

3. Our Eleventh Nutrition Challenge will start up on April 12 – see THIS POST for all of the information you’ll ever need.

Spring 2015 Nutrition Challenge Kick-off Info!

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CrossFit Charlottesville is hosting our eleventh Nutrition Challenge! This event is open to the public, so come redefine your relationship with food, learn how to cook again, and get in shape before the summer!  If you plan to participate in the Nutrition Challenge, you need to read this entire post.

Please RSVP via Facebook Event!

At 3:00 PM on Sunday, April 12th we will host our Nutrition Challenge Kick-off at the gym. Anyone, member or non-member, is welcome to participate; all you have to do is bring $20 in cash for the prize pool. Here are the results from our past challenges:

At 4:30 PM we will host a Paleo Potluck! Anyone is welcome to come to the Paleo Potluck, even if you are not planning to participate in the challenge! Bring snacks, appetizers, entrees, or desserts, as long as they emphasize good-quality real food (meat, fish, veggies, fruits, nuts, seeds, etc.) and skip out on the bad stuff (processed sugar, gluten, etc.). We will supply utensils, plates, bowls, and paper towels. Bring your own beverage.  RSVP HERE

Food is fuel, and in order to fully achieve your health, performance, and body image goals, you need to dial in your nutrition. Unfortunately, exercise alone will not do the trick, and there is no such thing as out-training a bad diet. Here are three great resources about proper nutrition written by our very own trainers from CrossFit Charlottesville:

Nutrition Challenge Rules

  • Consult your doctor before you make any nutrition changes.
  • You must bring $20 in cash to the meeting on Sunday in order to participate. The money will be used as a prize pool for the winner.
  • If you want to enter the Nutrition Challenge, follow the guidelines exactly. There are no exceptions or “cheat” meals.
  • It starts Monday (April 13) and ends after 8 weeks.

Phases:

  • Phase 1 (April 13-19): In the first week, you’ll get adjusted to eating paleo – this will be a period to ask questions and get some experience with shopping and cooking for paleo eating (no tracking during this period).  During this first week there will be a benchmark workout that you can complete – the benchmark workout is not mandatory but we encourage you to do it so you have another metric for tracking progress.
  • Phase 2 (April 20-May 17): For this 4-week phase, you will be tracking all of your daily food intake. You will need a food scale (relatively inexpensive and can be found at many stores in the area).  We will be providing you with some macro guidance prior to starting this phase, and adjustments will be made individually throughout this phase.  Food logs must be shared with Scott Linton and Lauren Lett at the end of each week during this phase.
  • Phase 3 (May 18-June 6): During the final phase of the nutrition challenge, tracking your macro intake will be optional, and you can start to add back in some of those “grey-area” foods. In the final week of the challenge, you will have an opportunity to repeat the benchmark workouts.  On June 7, we will meet to retake measurements and pictures.

To Reiterate…

  • At 3pm on Sunday, April 12, we will have a brief meeting to talk about the challenge and answer any questions you have.  We will then take waist/hip measurements as well as bodyweight. We will also take a picture of you showing your mid-section. The winner will be the one who shows the best body recomposition (more lean muscle mass and less fat).  We will also factor in how well you performed during the actual challenge. Men will go shirtless for the photo, and women will be asked to wear a sports bra.
  • During the tracking phase (Phase 2), you must email or print out your information for Scott and Lauren to review (we will provide information with online trackers you can use – such as MyFitnessPal, Paleotrack, etc.).
  • Emphasize naturally-raised, organic, and pastured food as much as possible. Shop at Whole Foods, the Farmers’ Market, and the C’ville Market. Avoid processed food-like substances in the aisles by sticking to the perimeter of the grocery store.
  • Good: local, organic, or pastured meats and eggs, wild-caught fish, local or organic vegetables and berries, oils like coconut or olive oil.
  • Grey area: full-fat grass-fed milk and butter, whey protein, full-fat Greek yogurt
  • Bad: processed sugar, gluten, grains, alcohol, soda (even diet).
  • Supplements: fish oil (5 to 8 grams daily), multi-vitamin, vitamin D (5,000 IU per day), creatine (3 to 6 grams daily)

Intro to Calculating How Much to Eat

  • Take your body weight and subtract fat mass. For example, if you weigh 150# and have about 20% body fat, you have 120# of lean body mass.
  • Everyone will start out by eating 1 gram of protein per pound of lean body mass (our example would eat 120 grams of protein per day). Based on general Zone guidelines, divide that number by 7 to estimate fat and carb macronutrient blocks. This gives us 17 blocks for our example.
  • Multiply by 9 for carbs and by 3 for fat; so roughly 150 grams of carbs and 50 grams of fat (which we will tweak later on in the challenge). This is not purely a science, but rather it is just a starting benchmark.
  • If you are looking to shed fat dramatically, you probably need to be eating under 150-100 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.

More Resources

Any questions?  See you at the kick-off!

Sunday Comp Class 3/29/15

Open WOD 15.5 (Rowing and Thrusters)

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A.  OTM 12 minutes

  • 12 Front Rack Lunges @BW – Even minutes
  • 12 Ring Rows – Odd minutes

B.  For time:

  • Run 800m
  • 15 Snatches (135/95)
  • Run 800m
  • 15 Cleans (135/95#)
  • Run 800m

* Any snatch/clean variation from the ground is fine.

* Must be able to perform barbell movements in sets (scale weight, if needed)

C.  For 24 minutes:

  • Row 30 sec @85% of aerobic pace
  • 30 sec rest

Friday Workout: CF Games Open WOD 15.5

WORKOUT 15.5

27-21-15-9 reps of each for time:

  • Row (calories)
  • Thrusters

Rx Weights: 95lb, 65lb

Scaled Weights: 65lb, 45lb

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you must reset the monitor to zero before rowing.

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Please help us better serve you by filling out our membership survey today! Follow the link HERE

2.  Reminder that there is NO 10am Make-up class on Saturday due to the CrossFit Games Open.  Make-up at 11am is still on!  10am Make-up class will come back on April 4.

3. Our Eleventh Nutrition Challenge will start up in April – stay tuned for more info about the kick-off date!

Thursday Workout: RDL, AMRAP 5s

Join us at the gym at 8pm tonight to watch the announcement of the final Open WOD 15.5!

Also, please remember to bring your $5 to the gym for our NCAA bracket challenge if you joined!

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STRENGTH

Romanian Deadlift, 8-8-8 at 3121 Tempo, light to moderate weight

WOD

Level 1

AMRAP 5:

  • Jump Rope Single x 100
  • Ring Row x 15
  • Hang Dumbbell Snatch x 30 (15/side)

Rest 3 Minutes

AMRAP 5:

  • Run x 250m
  • Ring Row x 15
  • Wall Ball to 9′ (14/8) x 30

Level 2

AMRAP 5:

  • Double Under x 100
  • Chest to Bar Pull-up x 15
  • Dumbbell Snatch x 30 (15/side)

Rest 3 Minutes

AMRAP 5:

  • Run x 400m
  • Chest to Bar Pull-up x 15
  • Wall Ball (20/14) x 30

Notes: Try to move at a consistent, high pace on each one – scale appropriately so you don’t get hung up on any one movement.  Scale DU to 2x reps if doing Level 2.  If you are unable to complete one full round on either AMRAP, record number of reps completed.

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Please help us better serve you by filling out our membership survey today! Follow the link HERE

2.  Reminder that there is NO 10am Make-up class on Saturday due to the CrossFit Games Open.  Make-up at 11am is still on!  10am Make-up class will come back on April 4.

3. Our Eleventh Nutrition Challenge will start up in April – stay tuned for more info about the kick-off date!

4. We will be having a viewing party at the gym for Open WOD 15.5 (the final one!) this Thursday at 8pm!

Wednesday Workout: Front Squat, Row, Thruster

Please remember to bring your $5 to the gym for our NCAA bracket challenge!

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STRENGTH

Front Squat, 3×3

WOD

Level 1

For time: Dumbbell Thruster (25/15) x 50

Rest 5 minutes

For time: Row x 750m

Level 2

For time: Thruster (95/65) x 50*

Rest 5 minutes:

For time: Row x 1000m (sub 800m run if you want)

*Notes: Thrusters must be done in sets of 5 (i.e. bar must go back to the floor after 5 reps are completed).  Record time on row and time for thrusters.  Most likely we’ll be seeing a thruster/burpee/box jump workout on Friday for the last open WOD of the 2015 season, so we are just touching on some of the movements this week.  Go hard on each effort, but make sure you pace yourself and don’t miss a set of 5.

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Please help us better serve you by filling out our membership survey today! Follow the link HERE

2.  Reminder that there is NO 10am Make-up class on Saturdays due to the CrossFit Games Open.  Make-up at 11am is still on!  10am Make-up class will come back on April 4.

3. Our Eleventh Nutrition Challenge will start up in April – stay tuned for more info about the kick-off date!

4. We will be having a viewing party at the gym for Open WOD 15.5 (the final one!) this Thursday at 8pm!

Tuesday Workout: Push Press, T2B, Box Jump, KBS

Please remember to bring your $5 to the gym for our NCAA bracket challenge!

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STRENGTH

Push Press, 6-6-6-6

Notes: Try to do touch and go sets if possible.  Add weight per set and work up to a heavy set of 6 reps

WOD

Level 1

AMRAP 8:

  • V-Up x 9
  • Box Jump Step Down (18/12) x 12
  • Russian Kettlebell Swing (45/30) x 15

Level 2

AMRAP 8:

  • Toe to Bar x 9
  • Box Jump Over (24/20) x 12
  • Kettlebell Swing (70/53) x 15

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Please help us better serve you by filling out our membership survey today! Follow the link HERE

2.  Reminder that there is NO 10am Make-up class on Saturdays due to the CrossFit Games Open.  Make-up at 11am is still on!  10am Make-up class will come back in April.

3. Our Eleventh Nutrition Challenge will start up in April – stay tuned for more info about the kick-off date!

4. We will be having a viewing party at the gym for Open WOD 15.5 (the final one!) this Thursday at 8pm!

Monday Workout: Weighted Pull-ups, Hang Clean, Pistol, Run (or Row)

Open Competitors: Don’t forget to post your scores for 15.4!!

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STRENGTH

Weighted Pull-up, 5-8 x 3 sets

Notes: Scale as needed. In between working sets work on pistol technique and variation for workout

WOD

Level 1

3 Rounds for Time:

  • Hang Power Clean (75/35) x 10
  • Air Squat x 20
  • Run x 250m (or Row x 300m)

Level 2

3 Rounds for Time:

  • Hang Power Clean (135/95) x 10
  • Pistol x 20 (10/side)
  • Run x 400m (or Row x 500m)

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Please help us better serve you by filling out our membership survey today! Follow the link HERE

2.  Reminder that there is NO 10am Make-up class on Saturdays due to the CrossFit Games Open.  Make-up at 11am is still on!  10am Make-up class will come back in April.

3. Our Eleventh Nutrition Challenge will start up in April – stay tuned for more info about the kick-off date!