1. Please register ASAP. The more people the better. Even if you don’t have a chance of doing all the workouts RX, doing judged workouts in a competition environment will push you to be a much better athlete and teach you the meaning of movement standards.

2. Workouts will be held on Saturdays at 10AM and 12 Noon. Only officially registered athletes can do the WODs during these times.We have to be finished by 11AM on Saturdays, so please make sure you arrive on time.

3. You will be asked to judge one other person if you are showing up to compete.

4. You should leave score sheets in the office once you have your recorded score.

5. You have to join the Open if you want to be on our affiliate team. We will use the scores from the open to help make our decision if we make it to regionals.

Any questions?

Spend the first 10-15 minutes warming up to the weight you want to use for the wod.

WOD
5 Minute AMRAP of

• Squat Clean and Jerk (M-165 W-110)

In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Compare April 7th, 2011

-Use the remainder of your time in class to work on your goat

Skill Practice
Snatch
1-1-1-1-1-1-1

You can increase weight each round, but focus more on technique

WOD

21-15-9

• Power Snatch
• Power Clean

M-95 W-65

or

15-12-9

• Power Snatch
• Power Clean

M-115 W-75

or
9-7-5

• Power Snatch
• Power Clean

M-135 W-95

Use the same bar for both movements

WOD #1
Complete as many reps as possible in 10 min of:

• Chest to Bar pull-ups

rest 3-5 minutes

WOD #2

• Tabata “Bottom to Bottom” Squat
•  Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!

Record tabata score and mile time separately.

Compare to October 3, 2011

Skill Work:
Muscle Ups

Spend the first 10-15 minutes working on muscle ups, ring dips or transitions. Please share the rings, if needed.

WOD
2 Rounds

• 50 Double Unders
• 20 Deadlifts
• 20 Push-ups
• 30 Double Unders
• 10 Deadlifts
• 10 Push-Ups

Deadlift M-135 W-95
-If there are not enough bars use DBs for the deadlift

**10 minute cut-off**

Read this, it’s really important to know everything in this article.

Please start posting your WOD scores to the comments section for each workout! You will want to know in the future… trust me!

Mobility

The detailed, daily mobility WODs you should be doing every day on your own. Please do them if you want to hit new PRs on your lifts and feel awesome about life.

Nutrition

Nutrition 101 – Basics for Health Eating

Eating a Zone-Ish Diet – Understanding the Quantity of Macro Nutrients and How to Manage Excess Carbs

Post Workout Nutrition – Probably the Most Important Meal of the Day

Before/After Pics from the Nutrition Challenge Number 1, Number 2 and Number 3, Number 4

Recipe Posts – Good Paleo Eating from our Members

Inspirational

Intimidated by CrossFit Women – We critique unhealthy popular images about women

No Egos Allowed – The Article That Defined Our Gym Philosophy from Day 1

No Shortcuts to Success – Hard Work = Better Bodies and Sound Minds

Top 10 List for Making the Most Improvement in Your Training

Let’s Talk Movement Standards

Let me know if I forgot any good ones or if you want to submit an article!

It’s easy to revel in short term gains and ignore our weaknesses, but we’re not training for tomorrow, we’re training for the long term.  Good form matters because without it we harm ourselves, we limit our potential and we aren’t seeking true improvement…. Read the full article: http://crossfitcharlottesville.com/2010/10/26/form-matters-do-it-right-or-dont-do-it-at-all/

Secondly, when it comes down to being personally accountable to yourself, making sure you do the entire WOD, at a specific weight, with full range of motion is absolutely important. It doesn’t matter that you can’t do full chest to bar pullups, or you have to do knee pushups.What matters is that you record your time and your movement standards. We want you to improve… that’s the most important thing for us as trainers, constant improvement. Doing half squats in a squatting workout does not mean RX. It will be better for you to record “squat depth needs work” because you impart a sense of honesty and areas of improvement for yourself. CrossFit punishes your weaknesses. Avoiding them, either by claiming we did more than we actually did, or hiding from them behind incorrect records, will assure us that we won’t get the improvement we need.

Finally, I hope everyone in the gym participates in the CrossFit Open. It’s 5 weeks of CrossFit competition with competition WODs every Saturday. It also prevents a unique opportunity to do WODs in a competition environment with a judge. Not only do the demands of movement standards dramatically increase, but also you will perform at a much higher level than in regular class. Going into the Open without being honest with our abilities will be a tough reality check.

I know competition overtakes us in the heat of the WOD, but let’s step back and evaluate our goals. If your goal is to improve yourself, reach your potential and be a better athlete, honesty is the way to go. That’s the only way you can fully address your weaknesses.

Skill Work:
Spend the first 10 minutes working on Double Unders

WOD
3 Rounds

• 400M Run
• 20 Burpees
• 10 DB Squat Cleans (M-55 W-35)

Strength:
Push Press

1-1-1-1-1
Increase weight each round, 2 minutes rest in between sets

WOD
Complete as many reps as possible in 7 minutes of:

• 3 Barbell Thrusters
• 3 Chest to bar Pull-ups
• 6 Barbell Thrusters
• 6 Chest to bar Pull-ups
• 9 Barbell Thrusters
• 9 Chest to bar Pull-ups
• 12 Barbell Thrusters
• 12 Chest to bar Pull-ups
• 15 Barbell Thrusters
• 15 Chest to bar Pull-ups
• 18 Barbell Thrusters
• 18 Chest to bar Pull-ups
• 21 Barbell Thrusters
• 21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

M-100 lbs.
W-65 lbs.

Compare  April 28, 2011

Skill Work:

Rope Climbs
(Spend 10-15 min. working on technique)

WOD
4 Rounds

• 8 C2B Pull-ups
•  15 Clean and Jerks (M-95 W-65)
•  30 Walking Lunges (R=1 L=2)