Thursday Workout: SuperFit Charlottesville WOD 4 “Big Dudes”

Remember to come to our social at the Moto Saloon on Friday!

Skill

Work through the Burgener warm-up, focusing on the Power Snatch as in the video.

WOD

Level 1

AMRAP in 4 minutes of:

  • Hang Power Snatch (65/45#) x 7
  • Lateral Burpee Over the Bar x 4

Level 2

AMRAP in 4 minutes of:

  • Power Snatch (115/85#) x 7
  • Lateral Burpee Over the Bar x 4

Finisher

Accumulate 100 Hollow Rocks.

Rx’ed: What it is and what it isn’t

You may have noticed that we recently simplified our method for writing your scores on the whiteboard in the gym. Rather than noting every single detail of how you may have scaled your workout, we simply record the time, weight, score, or amount of rounds. We still want you to post your complete scaling on the website for your own records (you do post on the website, right?), but in the gym we’ll keep it simple.

Why no more detailed spreadsheets of scaling on the whiteboard? Well, it’s something we’ve been meaning to talk to you about for a while folks. We have a problem, an addiction really. As a gym, as a community, as people striving to improve, we are addicted to the phrase “Rx’ed.” It doesn’t matter how you pronounce it, but we are addicted to writing the letters ‘R’ and ‘x’ next to our workouts in any manner we can.

To be clear, the addiction is well-intentioned. You want to improve! That’s awesome, and we are here to help you with your progress. However, please refer to Rule #1: No Egos Allowed. We have seen too many people writing “Rx’ed” next to any part of a workout, such as doing Diane with Rx’ed deadlifts but box HSPU. Or doing Fran Rx’ed with 15-12-9. Or Rx’ing Cindy for 10 minutes. Are these all great workouts? Yes! Are these excellent examples of scaling? Yes! Are these “Rx’ed”? No.

And this leads us to another, infinitely more important topic. Why do you do CrossFit? Is it to win the Games, or get signed to a professional sports team, or to win a bodybuilding contest? If so, great! Let us know, and we will help you achieve those goals. However, most of us in the gym are striving for more modest goals, such as lifting more weight, getting faster, improving technique, losing fat, gaining muscle, sleeping better, staying pain-free, etc.

So keep bringing the passion and respect to each and every workout, and continue striving to improve and achieve your goals. We are here to help, and nothing makes us happier than being a small part of your progress. Thanks for reading.

Wednesday Workout: Jerk Technique, Running, and Wall Balls

The Reynolds girls demonstrate proper overhead positioning.

Skill

Spend 15 minutes practicing various drills for the jerk:

  • Push (or power) jerk
  • Split jerk
  • Behind-the-neck jerk

WOD

Level 1

  • Run 400 m
  • Wall Ball (14/10#) x 50
  • Run 200 m
  • Wall Ball x 25

Level 2

  • Run 800 m
  • Wall Ball (20/14#) x 50
  • Run 400 m
  • Wall Ball x 25

Notes

  • When performing a jerk, avoid the tendency to “press out” the top of each lift. Strive to catch the bar with straight arms.
  • Check out Karl’s webiste Paleo Picks and submit a meal or two!

Tuesday Workout: Kettlebell Complex and Pull-ups

Skill

Learn the KB Snatch, practicing the one-arm swing and high pull along the way.

WOD

Level 1

3 rounds:

  • KB Snatch (35/20#) into Overhead Lunge into One-Arm Press x 8 per side
  • Ring Row x 8

Finish with 500 Single-Unders.

Level 2

5 rounds:

  • KB Snatch (53/35#) into Overhead Lunge into One-Arm Press x 8 per side
  • Strict Pull-up x 8

Finish with 200 Double-Unders.

Notes

  • 1 rep = Snatch the KB overhead, keep it overhead, lunge back with opposite leg, do a press while kneeling, then stand back up with the KB still overhead.

Around these parts we emphasize proper nutrition as much as we do intense exercise. In one’s journey towards better health, it is wise to include beef from grass-fed cows. Here’s what Charles Poliquin and Mark Sission have to say about grass-fed beef. Bottom line: cows were meant to eat grass, and beef from grass-fed cows tastes better and is healthier for you.

In that vein, Emily Anderson and I will be organizing a beef buy through Wolf Creek Farm. By purchasing through a cow-share like this, you get a significant discount on stellar quality beef and support a great local business. Here’s the breakdown:

Pricing (assuming we order an entire cow): $5.38 per lb

Portion Options:

  • 1/2 cow (about 190 lbs)
  • 1/4 cow (about 95 lbs)
  • 1/8 cow (about 47.5 lbs)
  • 1/16 cow (about 23.75 lbs)

Each share yields a variety of cuts, including ground beef, steaks, organs, etc., and the meat should be available sometime in late-November or early-December. Please comment on this post (or email chrisg@crossfitcharlottesville.com) if you are interested, and include the amount of beef you would like.

Monday Workout: Veteran’s Day “Whip”

Please join us today in honoring our veterans. We will be doing the Hero WOD “Whip” in memory of Blake Whipple, an American soldier from Williamsville, New York who was killed in Afghanistan on November 5, 2010. Read the story behind the WOD here, from CrossFit Buffalo.

WOD

“Whip”

Level 1

AMRAP in 13 minutes of:

  • Push-up x 11
  • DB Squat Clean (30/20# per hand) x 5
  • Box Jump (18/12″) x 10

Level 2

AMRAP in 21 minutes of:

  • Push-up x 11
  • Squat Clean (155/115#) x 5
  • Box Jump (24/20″) x 10

Friday Workout: Back Squats and a Running Triplet

Skill

Back Squat @ 22X0; 3 sets of 4-6 reps

  • Light weight, short rest, emphasize full squat depth
  • 22X0 means 2 sec down, hold 2 sec, up fast, and go again

WOD

Level 1

3 rounds:

  • Run 400 m
  • “Russian” KB Swing (45/25#) x 15
  • Knees-to-Elbow x 15

Level 2

4 rounds:

  • Run 400 m
  • “American” KB Swing (70/53#) x 15
  • Toes-to-Bar x 15

Thursday Workout: Power Cleans, Dips, and Slam Balls

Yoga with Annie tonight at 7:45 pm! Free for members, $5 for guests.

There is a donation box for the Children of Fallen Patriots Foundation in the gym near the whiteboard.

Skill

Practice drills for the Power Clean and warm up to your workout weight.

WOD

Level 1

AMRAP in 10 minutes of:

  • DB Power Clean (30/20# per hand) x 8
  • Box Dip x 12
  • Slam Ball (20/15#) x 16

Level 2

AMRAP in 12 minutes of:

  • Power Clean (155/115#) x 8
  • Ring Dip x 12
  • Slam Ball (30/20#) x 16


Cool-down

  • Trainer’s choice of mobility work

 

Wednesday Workout: 2 min on, 2 min off

Skill

Work on rope climb techniques (leg wraps, legless, etc.) for 10 minutes.

WOD

Level 1

3 rounds of 2 minutes each (rest 2 minutes between rounds):

  • Wall Ball (14/10#) x 20
  • Ring Row x 10
  • SIngle-Under x max reps

Level 2

5 rounds of 2 minutes each (rest 2 minutes between rounds):

  • Wall Ball (20/14#) x 20
  • Pull-up x 15
  • Double-Under x max reps

Notes

  • The goal today is all-out effort within each 2-minute interval.

Tuesday Workout: Push Press and Weighted Lunges


Yoga with Annie this week on Thursday, November 8th at 7:45 PM! Free for members, $5 for guests. Come in to work on mobility, balance, and mindfulness.

Skill

Practice the strict press and push press, emphasizing the difference in starting position and hip drive.

WOD

Level 1

AMRAP in 8 minutes of:

  • DB Push Press (30/20# per hand) x 8
  • DB Lunge x 8 each leg (in place)

Level 2

AMRAP in 10 minutes of:

  • Push Press (115/75#) x 8
  • Barbell Lunge x 8 each leg (in place, bar on back)

Cool-down

Hold a stretch from the “Front Rack” mobility poster for 2 minutes each side.