Tuesday Workout: OTM C&J, Rowing Intervals

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STRENGTH

OTM 10:

Power Clean + Clean (full) + Jerk

Notes: Touch and go – i.e. hands do not leave bar between power clean and full clean. Go for moderate/heavy weight that you can move efficiently through.

WOD

3 Rounds:

  • Max Calorie Row in 90 seconds
  • Rest ~120 seconds

POST YOUR SCORES TO THE COMMENTS!

ANNOUNCEMENTS/UPCOMING EVENTS

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

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

 

Monday Workout: New 6-Wk Programming Cycle and WOD

Hey Everyone- for the next 6 weeks, Kyle is going to be programming some awesome workouts for the gym.  The first week will have some testers that we’ll repeat at the end of the cycle. If you can’t make it in for today’s workout, plan to make it up on Saturday.  The general focus of this cycle is to work on increasing overall endurance while touching on some strength work through various complexes, whereas leading up to the open we were a little more focused on short duration/anaerobic workouts.  As always, make sure that your recovery is a top priority and take rest days when you need it.  Keep up with your mobility work outside of class, and ask questions in the gym!

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WOD

Level 1

A. In 10 Minutes, work up to a challenging hang power clean

Rest 5 Minutes

B. Then (starting at 15:00), Complete the following for time:

Run x 400m

5 Rounds of:

  • Ring Row x 5
  • Push-up x 10
  • Air Squat x 15

Run x 400m

Level 2

A. In 10 Minutes, work up to heavy 5 rep Power Clean (must be touch and go)

Rest 5 Minutes (break down bars and put stuff away)

B. Then (starting at 15:00), Complete the following for time:

Run x 800m

10 Rounds of:

  • Pull-up x 5
  • Push-up x 10
  • Air Squat x 15

Run x 800m

POST YOUR SCORES TO THE COMMENTS!

ANNOUNCEMENTS/UPCOMING EVENTS

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

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

Sunday Comp Class 4/5/15

A. Deadlift heavy 10, then 85% one more time

B. Weighted dip heavy 3, then 85% one more time

C. Complete the Following for Overall Time:

  • Run 400m, 30 Shoulder to Overhead 95/65lbs, 30 Toes to Bar
  • rest 3 minutes
  • Run 400m, 20 Shoulder to Overhead 95/65lbs, 20 Toes to Bar
  • rest 3 minutes
  • Run 400m, 10 Shoulder to Overhead 95/65lbs, 10 Toes to Bar

Friday Workout: Lots of Work

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WOD

Level 1

AMRAP 3:

  • Dumbbell Snatch x 10 (5/side)
  • Burpee x 10

Rest 3 minutes

AMRAP 5:

  • Push-up x 8
  • Russian Kettlebell Swing x 8
  • Abmat Sit-up x 12

Rest 3 minutes

AMRAP 6:

  • Goblet Squat x 10
  • Run x 100m (or Row x 150m)
  • Box Jump (18/12) x 15

Level 2

AMRAP 3:

  • Power Snatch (135/95) x 5
  • Bar Burpee x 10

Rest 3 minutes

AMRAP 5:

  • Handstand Push-up x 4 (use deficit if possible)
  • Kettlebell Swing (70/53) x 8
  • Abmat Sit-up x 12

Rest 3 minutes

AMRAP 6:

  • Front Squat (95/65) x 15
  • Run x 100m (or Row x 150m)
  • Box Jump Step Down (24/20) x 15

Notes: Try to move at a 90% pace (sustainable pace) for each amrap.

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.

Thursday Workout: Thrusters, Pull-ups, Row/DU

If you received the open announcement today, please go HERE for more information and updates.

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STRENGTH

3 Sets:

  • Thruster (unbroken) x 10, rest 10 seconds
  • Pull-up x 10-20 unbroken, rest 1-2 minutes

Notes: Scale as needed (dumbbells or ring rows).  Choose a weight on thruster that allows you to go unbroken with good form (can go up in weight each set as needed).

WOD

Level 1

3 Rounds:

  • Row x 250m
  • Slam Ball (25/15) x 20

Level 2

3 Rounds:

  • Row x 250m
  • Double Under x 50

CASH OUT (on your own)

Foam Roll calves, lower body, etc.

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Happy April Fool’s Day!  No one needs to re-do any open WODs : )

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

3.  10am Make-up Class is back on for Saturdays now that the Open is over. Thanks!

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

 

 

Open Announcement

Important message for all of our 2015 open competitors – PLEASE READ.  We received a notice from the CF Games staff that some of our scores could not be validated due to lack of certified judges at the gym.  Because of this, we have until this Friday at 8pm to repeat the following workouts: 15.4 and 15.5.  CF Games staff is reviewing other workouts now and may give us a separate deadline for producing valid results on those.  Everyone who competed in the open needs to please find time by Friday to make up these workouts and use a certified judge (Aaron or Scott). Available times are:

  • Today (Wednesday): 4-6pm

  • Thursday: 1-5pm

  • Friday: Please email Scott for availability

If you are unable to produce new results by Friday, your scores for the entire open will be thrown out this year!  If you had a certified judge and are unsure if this applies to you, please touch base with Scott.  I’m writing them now to ask why they are targeting us, but this puts our gym at risk of not being able to participate in the open next year, which is a big deal.  Please come in during one of these times to try and make up these workouts.  I will keep everyone updated on any other news I hear.  Thank you!

 

 

 

 

 

 

 

Happy April Fool’s Day : )

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).
  • 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!