Tuesday Workout: Row, Burpee, HSPU, and more

Hey all – we are doing a rowing clinic in place of the gymnastics class this Wednesday at 7pm!  Please sign in to the class ahead of time if you’re coming using the link HERE.

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WOD

Level 1

4 Rounds for Total Working Time:

  • Row x 250m
  • Jump Rope Single x 50
  • Burpee x 10
  • Hang Dumbbell Snatch x 10 (5/side)
  • Push-up x 10
  • Rest 1 Minute

Level 2

5 Rounds for Total Working Time:

  • Row x 300m
  • Double Under x 30
  • Burpee x 15
  • Dumbbell Snatch (55/35) x 10 (5/side)
  • Handstand Push-up x 5 (use deficit if possible)
  • Rest 1 Minute

Notes: Consider scaling handstand push-up to hs hold (i.e. 30 second hold).

MOBILITY

Lax ball pec and/or upper back/sub-scap area

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

2. WE’RE TURNING 6!!  CrossFit Charlottesville’s Anniversary Party is at the end of this month!  Sunday, July 26!  See the Facebook Event for more info and to RSVP.

Monday Workout: Back Squat 3RM and AMRAP

We’ll miss you here at CrossFit Charlottesville, Lauren!!  Thank you so much for being such a positive influence in the gym and for all of your guidance through the nutrition challenge and seminars.  We hope you can visit often. Good luck with everything in Ohio!

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STRENGTH

Back Squat, build to a 3RM – 15 minutes max

Compare to here

WOD

Level 1

AMRAP 7:

  • Ring Row x 5
  • Dumbbell Hang Clean x 20
  • Ring Row x 5
  • Dumbbell Push Press x 20

Level 2

AMRAP 7:

  • Chest to Bar Pull-up x 5
  • Squat Clean (95/65) x 20
  • Chest to Bar Pull-up x 5
  • Shoulder to Overhead (95/65) x 20

MOBILITY

Couch Stretch (or banded variation), 2 minutes per side

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

2. WE’RE TURNING 6!!  CrossFit Charlottesville’s Anniversary Party is at the end of this month!  Sunday, July 26!  See the Facebook Event for more info and to RSVP.

Catching up with Mike

I had the chance to catch up with Mike after the nutrition challenge as well.  Huge thanks to Ariel and Mike for being willing to share their answers with everyone!

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What was your athletic background prior to starting at CrossFit Charlottesville?

Prior to starting at CrossFit Charlottesville, my athletic background mainly dealt with Football. I played middle linebacker and defensive end through college. I also played baseball in high school and some soccer and basketball in my younger days! I’ve pretty much been doing some sort of sport ever since I can remember!

Why did you decide to join the gym?

I decided to join the gym because I had been curious about CrossFit for a long time. I finally worked up the guts to come by the gym and check it out and the rest is history! It’s an amazing place to workout! The people, the environment, the programming, everything! It’s awesome!

What gains do you consider most significant in the gym?

I have had gains in all areas honestly! I’ve gotten stronger, I’ve lost weight and gotten leaner, and I’ve developed a better engine and endurance. If I had to pick one area I’ve gained the most in since joining the gym it would probably be my engine and endurance.  I’m able to push through hard workouts a lot easier then when I started.

How has the gym helped you with things that are outside the gym?

I can thank the gym for helping me with several things besides awesome workouts. Guidance with my nutrition and diet has probably been the biggest. The recent nutrition challenge taught me a ton about eating the right things and hitting my macros. It’s helped me feel better and more energetic overall throughout the whole day.

What’s the most surprising thing you learned or achieved after joining our gym?

Honestly, the most surprising thing I’ve learned since joining the gym is the level of camaraderie. Everybody at CrossFit Charlottesville is approachable and friendly and willing to help. The sense of community there is unbelievable and it has just blown me way. 

What did you get out of the recent nutrition challenge?

Well, besides losing weight and leaning out, I learned a lot about nutrition. I learned about what is best for me to eat and how much of it I should be eating. I felt better overall and felt like I had more energy.

What are your fitness goals for the next year?

would definitely like to compete in both CrossFit and Weightlifting competitions at some point. Competing has always helped me to push myself more, so I think that would be a useful goal. I also want to get a lot better with body weight movements in general. That’s a weakness for me that I would like to improve upon. I’d also like to clean and jerk 400lbs and Snatch 300lbs!

What would you tell someone in your shoes who might be nervous about joining the gym?

I would tell them to just go for it! The gym is very inviting and the programming allows people of all skill levels to get good work in!

Friday Workout: Thruster, Pull-up, Run

Join us tonight for Fridays After Five at the Pavilion!  RSVP here if you’re coming, and look for us near the food trucks!

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STRENGTH

Thruster, build to a 4RM in a few sets

WOD

Level 1

2 Rounds For Time:

  • Run x 600m
  • Ring Row x 15
  • Dumbbell Thruster x 15

Level 2

2 Rounds For Time:

  • Run x 800m
  • Pull-up x 25
  • Thruster (95/65) x 25

Notes: Break up pull-ups and thrusters as needed so you can keep moving at a consistent pace. Consider scaling pull-up reps, or scale the variation so you can at least do sets of 5 to get through the work.

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

2. WE’RE TURNING 6!!  CrossFit Charlottesville’s Anniversary Party is at the end of this month!  Sunday, July 26!  See the Facebook Event for more info and to RSVP.

3. Join us at Fridays after Five on July 17! – see the event HERE

Thursday Workout: OTM Work plus Chipper

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STRENGTH

OTM 20:

  • Even Minutes: Full Snatch x 3
  • Odd Minutes: Toe to Bar x 5-7

Notes: Does not have to be touch and go. Add weight as you are able to – if you fail a rep more than once, go back down in weight.  Weights should be moderate – focus on technique and CONSISTENCY

Scaled variation:

OTM 14:

  • Even Minutes: 3 Power Snatches + 1 Overhead Squat
  • Odd Minutes: V-Up x 5-7

WOD

Level 1

For Time:

  • Row x 500m
  • Hang Power Clean x 12
  • Box Dip x 12
  • Row x 250m
  • Hang Power Clean x 9
  • Box Dip x 9
  • Row x 150m
  • Hang Power Clean x 6
  • Box Dip x 6

Level 2

For Time:

  • Row x 750m
  • Hang Power Clean (135/95) x 12
  • Ring Dip x 12
  • Row x 500m
  • Hang Power Clean x 9
  • Ring Dip x 9
  • Row x 250m
  • Hang Power Clean x 6
  • Ring Dip x 6

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

2. WE’RE TURNING 6!!  CrossFit Charlottesville’s Anniversary Party is at the end of this month!  Sunday, July 26!  See the Facebook Event for more info and to RSVP.

3. Join us at Fridays after Five on July 17! – see the event HERE

Wednesday Workout: Bent Row, SP, 4 Rounds

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STRENGTH

A1. Bent Row, 6-8 x 4 sets, rest ~60sec

A2. Shoulder Press, 6-8 x 4 sets, rest ~60sec

Notes: A1 and A2 are supersets – do a set of Bent Row, rest about a minute, then do a set of Shoulder Press – share barbells!

WOD

Level 1

4 Rounds for Time of:

  • Deadlift x 10
  • Box Jump Step Down (18/12) x 10
  • Box Push-up x 10
  • Rope Pull x 5 (or Ring Row x 10)

Level 2

4 Rounds for Time of:

  • Deadlift (225/135) x 10
  • Box Jump Over (24/20) x 12
  • Push-up x 15
  • Rope Climb x 3

Notes: 15 Minute Time Cap

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

2. WE’RE TURNING 6!!  CrossFit Charlottesville’s Anniversary Party is at the end of this month!  Sunday, July 26!  See the Facebook Event for more info and to RSVP.

3. Join us at Fridays after Five on July 17! – see the event HERE

Tuesday Workout: Strength Work + AMRAP

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STRENGTH

Every 2 Minutes for 10 Sets (20 Minutes):

  • Front Squat x 5
  • Push Jerk x 5
  • Chest to Bar Pull-up x 5

Notes: Barbell work should start light to moderate – add weight as able but no failed sets.  Focus on touch and go push jerks if possible. Scale pull-ups accordingly.

WOD

Level 1

AMRAP 9:

  • Russian KBS x 20
  • Wall Ball to 9′ x 20
  • Row x 250m (or Run x 200m)

Level 2

AMRAP 9:

  • Kettlebell Swing (53/35) x 20
  • Wall Ball (20/14) x 20
  • Row x 250m (or Run x 200m)

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

2. WE’RE TURNING 6!!  CrossFit Charlottesville’s Anniversary Party is at the end of this month!  Sunday, July 26!  See the Facebook Event for more info and to RSVP.

3. Join us at Fridays after Five on July 17! – see the event HERE

Monday Workout: Squats, Clean, Burpee, DU

Thanks Gene for taking this pic with the drone!

STRENGTH

Back Squat, Build to a 4RM, then 90% x 4 reps x 2 sets

WOD

Level 1

4 Rounds, 2 Minutes Total Per Round:

  • Hang Power Clean x 7
  • Burpee x 10
  • Max Rep Jump Rope Singles
  • Rest 1 Minute

Level 2

6 Rounds, 2 Minutes Total Per Round:

  • Power Clean (135/95) x 7
  • Burpee Over the Bar x 12
  • Max Rep Double Unders
  • Rest 1 Minute

Notes: Try to move at a consistent pace on each round

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

2. WE’RE TURNING 6!!  CrossFit Charlottesville’s Anniversary Party is at the end of this month!  Sunday, July 26!  See the Facebook Event for more info and to RSVP.

3. Join us at Fridays after Five on July 17! – see the event HERE

Catching Up With Ariel

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What was your athletic background prior to starting at CrossFit Charlottesville?
I played a lot of sports growing up (bball, vball, cross country, and softball). A year of college softball.
Why did you decide to join the gym?
I discovered CrossFit in college at Radford, so I decided after I started my job that I would get back into it. I missed the CrossFit environment. 
What gains do you consider most significant in the gym?
Knowledge of the movements that ultimately lead me to making physical gains that I had never been able to do. For example: pull ups. 
How has the gym helped you with things that are outside the gym?
It actually really helped me at work. As a nurse, we constantly have to pull patients up in bed or turning them side to side. We also work with some heavy equipment from time to time. It also really helped with moving – moving boxes was a lot easier.
What’s the most surprising thing you learned or achieved after joining our gym?
That I could actually complete a diet challenge and see actual results. The paleo challenge was my first challenge and though it was extremely challenging, I was able to get through it. I saw incredible results and felt amazing. On top of that, the support of the gym is something I didn’t expect. The people are so great, you can’t just find that anywhere.
What did you get out of the recent nutrition challenge?
A new mindset/lifestyle. I feel like I found what works and I felt great doing it. It really is a lifestyle, not some fad diet.
What are your fitness goals for the next year?
I want to be able to achieve the more difficult movements such as the muscle up. I also want to get a little more competitive. I do have a competitive side and I think getting into competitions will be fun. I will definitely be doing the open (which I should have done this past year).
What would you tell someone in your shoes who might be nervous about joining the gym?
Just do it. I live by Nike’s motto because it is so true. If you just do it, you might surprise yourself. If you do it and don’t like it, you can always try something else but I truly believe it’ll be worth the try.
Where are you moving and will we ever see you back in Charlottesville?
I am moving to Gilbert, Arizona. I will most certainly be back in Charlottesville and will be dropping in while I’m there.
Anything else you’d like to say?
CrossFit Charlottesville was life changing for me. I can’t thank you all enough for your time, knowledge, patience, and advice. It really made a big difference – not just physically for me, but mentally. I’ve been to a couple of gyms and the community at CF C-ville is truly one of a kind. I’m going to really miss you all.

See Ariel’s awesome Nutrition Challenge results and testimonial here!

Friday Workout: Front Squat, Thruster, Jump

Potluck at the gym tonight!!

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STRENGTH

Front Squat, 3×3, work at or around 70-75%

WOD

Level 1

Row x 750m

Then, 5-4-3-2-1 Reps for Time of:

  • Dumbbell Thruster
  • Box Jump Step Down

Level 2

Row x 1000m

Then, complete the following:

  • Thruster (155/105) x 5
  • Box Jump Over (24/20) x 10
  • Thruster x 4
  • Box Jump Over x 8
  • Thruster x 3
  • Box Jump Over x 6
  • Thruster x 2
  • Box Jump Over x 4
  • Thruster x 1
  • Box Jump Over x 2

Notes: Scale as needed on thruster weight, but should aim for unbroken sets at challenging weight.

ANNOUNCEMENTS/UPCOMING EVENTS

1. First Friday Potluck for July has been moved to this Friday, July 10!!! Come and hang out, bring something to throw on the grill, and play some games.

2.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.