Monday Workout: Back Squats, Row, Thruster

11052484_10152790881081751_4534135415392596152_n

STRENGTH

Back Squat, 4-6 x 4 sets, 30X0 Tempo, rest 2 minutes between sets

Notes: Build in weight each set as possible

WOD

Level 1

3 Rounds for Time of:

  • Row x 200m
  • Thruster (75/45) x 12

Level 2

3 Rounds for Time of:

  • Row x 250m
  • Thruster (95/65) x 15

ANNOUNCEMENTS/UPCOMING EVENTS

1. Gymnastics Skillz Class!

Comp Class 6/7/15

Comp Class is still on at 4pm today!

A) 3 rds.

  • Deadlift x 15 (225/155#)
  • Burpee OTB x 10
  • 300m Row
  • Rest 3-4 min.

 

B) For time:

  • 1000m Row
  • HR Push-up x 50
  • Burpee Box Jump x 40 (30/24 in.)
  • Wall Ball x 30 (20/14#)
  • CTB Pull Ups x 20
  • 1000m Row

 

* The pace of the rows should be the same

 

C) 4 sets.

Friday Workout: Thruster, Team WOD

Potluck tonight at the gym starting around 630pm!! Come on out, bring a dish to share, and be ready to hang out and play some games.

11036644_10152772843551751_1442563316006226924_n

STRENGTH

In 15 Minutes, build to a Thruster 3RM (from the floor)

If new to the movement, do 5 sets of 3 thrusters at moderate/heavy weight

WOD

In Teams of 2, Complete the Following (can break it up however you want):

  • Row x 2000m
  • Sandbag Run (50s/30s) x 1600m

Notes: On rower, one person working at a time. On sandbag runs, both partners run together but have one bag that they can switch off whenever they want.  Can break up work in any way – i.e. 4 rounds of 500m row, 400m sandbag run, etc.

Cash Out

Potluck, have a beer, play some cornhole and kanjam

NOTES

Going forward, we will be incorporating more strength work into the regular classes, and don’t worry, there will still be some long workouts each week ; ). Record your workouts and your progress, and come to the gym ready to work hard.   If you are interested in getting more experience with the Clean/Jerk and Snatch, come check out a C’ville Strength class – we just started a new cycle this week and if you have questions about how you can mix CF and Strength, email Scott.

ANNOUNCEMENTS/UPCOMING EVENTS

1. Potluck tonight – check the event HERE for more info!!

2. Gymnastics Skillz Class Starts this Saturday!

Thursday Workout: Muscle Up, Box Jump, Wall Ball

image

WOD

Level 1

4 Sets for Total Working Time:

  • Ring Row with feet on box x 5
  • Box Dip x 5
  • Box Jump Step Down x 5
  • Wall Ball (20/14) x 20
  • Rest 2 Minutes

Level 2

 

6 Sets for Total Working Time:

  • Muscle Up x 3-5
  • Box Jump Step Down (36″/30″) x 5
  • Wall Ball (20/14) x 20
  • Rest 2 Minutes

Cash Out

Mobilize!  Spend some time today doing mobility work. Foam roll, lax ball work and static stretches post-WOD

  • 5 Minutes Foam Roll/lax ball
  • 5 Minutes Static Stretch

NOTES

Going forward, we will be incorporating more strength work into the regular classes, and don’t worry, there will still be some long workouts each week ; ). Record your workouts and your progress, and come to the gym ready to work hard.   If you are interested in getting more experience with the Clean/Jerk and Snatch, come check out a C’ville Strength class – we just started a new cycle this week and if you have questions about how you can mix CF and Strength, email Scott.

ANNOUNCEMENTS/UPCOMING EVENTS

1. Potluck this Friday – check the event HERE for more info!!

2. Gymnastics Skillz Class Starts this Saturday!

Wednesday Workout: Cleans, OTM Work, Sprints

STRENGTH

5 Total Sets, Every 2 Minutes: Clean Deadlift + Clean Pull + 2 Cleans

Notes: Add weight each set as possible. Focus on technique and positions through DL and Pull. Should be a squat clean

WOD

Level 1

OTM 14:

Even Minutes:  Hang Power Clean + Push Press x 5

Odd Minutes:  Lunge x 10 (5/side) holding kettlebell or dumbbell in each hand (GO HEAVY!!)

Level 2

OTM 14:

Even Minutes:  Ground to Overhead (tng) x 5

Odd Minutes:  Lunge x 10 (5/side) holding kettlebell or dumbbell in each hand (GO HEAVY!!)

Notes: Pick weight on ground to overhead that you can do touch and go power clean + push jerk quickly and efficiently

CASH OUT

Hill Sprint x 3.  Start at sign and run to the top of the hill, walk back down, repeat. First one at 80-90%, then ramp it up if feeling good.

NOTES

Going forward, we will be incorporating more strength work into the regular classes, and don’t worry, there will still be some long workouts each week ; ). Record your workouts and your progress, and come to the gym ready to work hard.   If you are interested in getting more experience with the Clean/Jerk and Snatch, come check out a C’ville Strength class – we just started a new cycle this week and if you have questions about how you can mix CF and Strength, email Scott.

ANNOUNCEMENTS/UPCOMING EVENTS

1. Potluck this Friday – check the event HERE for more info!!

2. Gymnastics Skillz Class Starts this Saturday!

Introducing our Gymnastics Skills Class!

Purpose

This is a skill-focused class aimed to develop your movements for CrossFit WODs, functional movement, and life. Whether you are connecting muscle ups for increased speed or learning your first pull up, this class is a body weight strength and coordination development program which can accentuate your CF Wod, Burn, or Strength programs.

Who can join?

Anyone with a CrossFit membership can join!  If you are motivated to address the skills required to perform some of the more advanced gymnastics movements (handstands, muscle ups, etc.), the workout will be tailored to your needs  Beginners and advanced fitness athletes alike will get something out of this class!  If you do not have a CF membership and want to get involved, email Scott to discuss options!

When

Classes every Wednesday at 7pm, and Saturday from 930-1100 am!  PLEASE NOTE: THESE CLASSES ARE THE SAME CONTENT!!!! WEDNESDAY AND SATURDAY WILL MIRROR EACH OTHER. This is to allow scheduling options for busy clients. Members are welcome on both days if they choose to get some extra practice.

Class Format

Classes are 1 hour long and led by one of our experienced CrossFit trainers.  Classes begin with a group warm up (15-20 min) and 1-2 selected skills for development that day.  The class concludes with a bodyweight strength session at a deliberate pace (muscular strength, but not a METCON). Gymnastics is all about repetitions to train your mind and body to work together. There will be flexibility and strength targeted around the focus skills in a 4-6 week progression.

Tuesday Workout: Row, Burpee, Toe to Bar

image

WOD

Level 1

6 Sets for Total Working Time:

  • Row x 150m
  • Burpee x 10
  • V-Up x 10
  • Push-up x 5
  • Jump Rope Single x 60
  • Rest 1 Minute

Level 2

10 Sets for Total Working Time:

  • Row x 150m
  • Burpee x 10
  • Toe to Bar x 10
  • Handstand Push-up x 5
  • Double Under x 30
  • Rest 1 Minute

Notes: Try to be consistent across rounds. Scale appropriately

CASH OUT

Foam roll lower body for 5 minutes

NOTES

Going forward, we will be incorporating more strength work into the regular classes, and don’t worry, there will still be some long workouts each week ; ). Record your workouts and your progress, and come to the gym ready to work hard.   If you are interested in getting more experience with the Clean/Jerk and Snatch, come check out a C’ville Strength class – we just started a new cycle this week and if you have questions about how you can mix CF and Strength, email Scott.

ANNOUNCEMENTS/UPCOMING EVENTS

1. Potluck this Friday – check the event HERE for more info!!

Monday Workout: BS 3RM, AMRAP PU, KBS, OHS, DU

Nominations close soon, so please nominate us today for Best of C-ville! Thank you for supporting us!  Go HERE or click on the pic below. Voting starts on June 3!

11251912_10152744713181751_5132186600587336223_n

STRENGTH

Advanced: Back Squat, build to 3RM in 15 minutes

Intermediate/Beginner: Back Squat, 3-3-3-3-3, at 30X0 Tempo, add weight per set and work up to moderate/heavy set of 3 at tempo

Notes:  If you have an established 1RM and are comfortable going heavy with the movement (with good technique), do the advanced level. If you have not been lifting for very long or do not have an established 1RM, do intermediate/beginner level.

WOD

Level 1

AMRAP 9:

  • Ring Row x 5
  • Russian Kettlebell Swing (40/25) x 20
  • Ring Row x 5
  • Jump Rope Single x 40
  • Ring Row x 5
  • Front Squat (75/45) x 20

Level 2

AMRAP 9:

  • Chest to Bar Pull-up x 5
  • Kettlebell Swing (53/35) x 20
  • Chest to Bar Pull-up x 5
  • Double Under x 20
  • Chest to Bar Pull-up x 5
  • Overhead Squat (95/65) x 20

CASH OUT

Couch Stretch, 2 min/side

NOTES

Going forward, we will be incorporating more strength work into the regular classes, and don’t worry, there will still be some long workouts each week ; ). Record your workouts and your progress, and come to the gym ready to work hard.   If you are interested in getting more experience with the Clean/Jerk and Snatch, come check out a C’ville Strength class – we just started a new cycle this week and if you have questions about how you can mix CF and Strength, email Scott.

ANNOUNCEMENTS/UPCOMING EVENTS

1. Potluck this Friday – check the event HERE for more info!!

Friday Workout: Pull-up, Deadlift, Sit-up, Run

image

WOD

Level 1

Complete the Following for Time:

  • Deadlift* x 5
  • Supine Ring Row x 5
  • Abmat Sit-up x 20
  • Run x 600m
  • Deadlift x 7
  • Supine Ring Row x 7
  • Abmat Sit-up x 20
  • Run x 400m
  • Deadlift x 9
  • Supine Ring Row x 9
  • Abmat Sit-up x 20
  • Run x 200m

Level 2

Complete the Following for Time:

  • Deadlift (275/185) x 5
  • Pull-up weighted with medball (20/10) x 5
  • Abmat Sit-up x 25
  • Run x 800m
  • Deadlift x 7
  • Pull-up weighted with medball x 7
  • Abmat Sit-up x 25
  • Run x 400m
  • Deadlift x 9
  • Pull-up weighted with medball x 9
  • Abmat Sit-up x 25
  • Run x 250m

*For L1, choose challenging weight for deadlift.  Scale supine ring rows as needed. If subbing rowing, do 1000m, 500m, 250m

ANNOUNCEMENTS/UPCOMING EVENTS

1. Check this out for more announcements and upcoming events!

Thursday Workout: Snatch, Wall Ball/PS

image

5PM “MURPH” CREW!

STRENGTH

In 10 Minutes, work up to a heavy 2 rep Snatch

*Full snatch – scale to power snatch + OHS if necessary. If still working on the movement, practice from the hang position

WOD

Level 1

3 Rounds for Time:

  • Wall Ball (14/8) x 20
  • Hang Power Snatch x 10

Level 2

3 Rounds for Time:

  • Wall Ball (20/14) x 25
  • Power Snatch (95/65) x 12

ANNOUNCEMENTS/UPCOMING EVENTS

1. Check this out for more announcements and upcoming events!