New Member Program & Free Days
Try us out for free on Mondays/Wednesdays at 6:15PM and Saturdays at Noon. Please be a little early!
Thursday: 2011 Open WOD #4
Spend the first 10-15 minutes warming up to the weight you will use for the OHS during the WOD.
WOD
10 min AMRAP
- 60 Bar-facing burpees*
- 30 OHS (M-120 W-90)
- 10 Muscle Up**
*Bar-facing burpees
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.
**3 pull-ups+3 dips=1 Muscle Up
Compare to April 14, 2011
Updates, New Spring Class Time Stuff and More Stuff
New Class: 4:45PM Tuesday
Based on recent insanity, we are adding a 4:45pM Class time on Tuesdays, starting this coming Tuesday. This will be tested throughout February and if that works, we will continue it through May.
CrossFit Open and Affiliate Team
The CrossFit Open is starting on February 22nd. The Open is a worldwide CrossFit competition in which we will compete in workouts over five weeks on Saturdays and be ranked with over 50,000 people worldwide. It is also the qualifying event for regionals. I highly suggest you plan to participate in the Open. We will judge each other and the competition environment is really super fun. Even if you are new, these workouts are very approachable and give you something to train for. We will be using the results of the Open to help design our affiliate team which will (hopefully) compete in the regionals. Last year we placed 13th and this year we are hoping to place in the top 10!
Programming
Programming in the next 6 weeks will be geared towards getting ready for the open, so slightly less strength emphasis and more focus on pacing, intensity and longer lighter things.
RARE 10k
Additionally, we will be training for a 10K race with CrossFit elements on April 21st. It’s called the “RARE 10K” and will be hosted in Fredericksburg. Sign up now! Registration is only $35 and we’ll be sending a big group up to compete. Sign up and let us know if you are going in the comments.
Social
Do you guys still want to do social events? Some options are broomball, bar night, or Tango lessons. Let us know in the comments if you like these ideas or what to do something else.
Wednesday: Double Under Practice and an Introduction to Boot Camp
Skill Work:
Double Unders
Spend the first 5-10 minutes working on Double unders
WOD
3 Rounds
- 800M Run
- 15 V-ups*
- 20 Sandbag Step-ups**
*V-up modification-while laying with your back on the floor, feet straight up in the air, crunch up and tap the bottoms of your shoes (2 taps = 1 V-up)
**You choose the weight for step-ups, if there are not enough sandbags use dumbbells (M-24in. W-20in.; R=1 L=2)
-Sandbag can be placed on your back or one shoulder
-Post time and weight to comments
Tuesday: Snatch work and a 10-1 count down
Skill Work:
Snatch
Spend the first 10 minutes working on either power or squat snatch.
WOD
10-9-8-7-6-5-4-3-2-1
- Ring dips
- Deadlift (M-225 W-155)
- Chest-to-bar Pull-ups
-15 minute cut-off. Post time or rounds completed.
Monday: Superfit WOD #5
Strength:
Push Press
3-3-3-1-1-1
(5-10# heavier than last week, 90 seconds rest in between sets)
WOD
12 Minute Time Cutoff
- Run 800M (*Weight vest optional*)
- 40 KB Swings (M-70 W-53)
- M- 20 W-15 Handstand pushups
Then AMRAP of
- 7 Front Squats (M-165 W-105)
- 30 Double Unders
You can take off the vest whenever you want after the run. Kipping handstands are ok and will be done with ab mat between plates. Score is total number of front squats and double under reps.
Friday: Muscle Up practice and Top of the minute fun!
Reminder: no 5:30PM class today.
Skill Work:
Muscle Up
Spend the first 10-15 minutes working on Muscle Ups, or the components of a muscle up
WOD
Complete,
- 20 Calorie Row
- 20 Goblet Squat (M-35 W-25)
- 20 DB Push Press/Jerk (M-35 W-25)
- 20 Weighted Step-ups (M-35 W-25 in each hand M-20 in box W-16 in box)*
At the top of each minute you must stop what you are doing and complete 3 Burpees before continuing
*Weighted Step ups-R=1 L=2
-15 min cutoff
Thursday: Max Bench Press and Running+Double Unders
Strength:
Bench Press
1-1-1-1-1-1-1
Attempt to find your 1 RM, use the first few sets as a warm-up.
~2 min. rest in between sets
WOD
3 Rounds
- 400 M Run
- 50 Double Unders
Local Grass Fed Beef!
All you Paleo meat lovers! My brother raises beef cattle in Southern Albemarle and is sending off this years yearlings to slaughter over the next couple weeks so there will be a plethora of fresh awesome meat to share.
I don’t have exact numbers on price, but in the past it has been in $6/ pound range on average, with higher prices set for prime cuts.
Shares would be the easiest way to do it – ¼, ½, or whole.
I might be also able to just get a selection of cuts and ground into the gym if we can rustle up a chest freezer to keep them in – that fridge is worthless….
Right now, I”m mostly looking to get a gauge on interest from all of you.
Talk to me in the gym if you see me, or give me a call/email so we can make sure there is enough for everyone.
Eric Walden
434-825-4070
flywaldo@gmail.com
2011 Open WOD week #5
WOD
20 Minute AMRAP of:
- 5 Power Clean (M-145 W-105)
- 10 Toes to Bar
- 15 Wall Ball (M-20 with a 10ft target; W-14 with a 9ft target)
Compare to April 21, 2011
Tuesday: Dec. 22, 2011 Main site WOD
Spend the first 10-15 minutes working on Snatch technique, work your way up to the weight you want to use for the WOD.
WOD
Crossfit Mainsite WOD Dec. 22, 2011
- Run 1000 M*
- 100 HOG Push-ups
- 10 Power Snatch (M-135 W-95)
*Run out to the 800 M turn around point and then back towards the gym, run past the garage door into the back parking lot; turn around at the back fence and run back into the gym to start your push ups.
