Tuesday Workout: Deadlifts, Power, and a Survey!

Please fill out this survey so we can use your feedback to make the gym better!  Thanks in advance!

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STRENGTH

Deadlift, 5-5-5-5-5 at 70%

WOD

Level 1

3 Sets:

  • Russian Kettlebell Swing (35/20) x 10
  • Burpee x 10
  • Row x 250m
  • Rest 2 Minutes

Level 2

3 Sets:

  • Kettlebell Swing (70/53) x 10
  • Burpee x 15
  • Row x 300m
  • Rest 2 Minutes

Notes: Record each set time.  Try to go for consistency across sets (i.e. dial it back a notch as opposed to going all out on set 1)!

Announcements

Blue Ridge Trail Run Fun

Please complete the form HERE if you are interested in running the Blue Ridge Burn Trail Run on October 12.  Last year we had a great turnout for the race, and it will be a lot of fun this year!  There’s a discount if we get a team of 10 or more to sign up, and there’s always the option for a nice post-race beer at Devil’s Backbone.  Once we have the responses in the form, Scott will take care of everyone’s registration and follow up with you individually on how to pay for the race.  See the flyer here or visit their website for more information: BURN_runningclubflyer.

Warrior Dash

Do people want to get a team together and represent CrossFit Charlottesville at the Warrior Dash at the end of the month?  Contact Scott and we can see about getting a group discount if you we can get enough people to sign up.  Registration for the event closes September 24.

Nutrition Challenge

Stay tuned to our Facebook and website for details on the upcoming Fall Nutrition Challenge – this will be our Eighth Challenge!  We are planning to hold the kickoff on September 22 (Sunday) at 5pm.  You can still participate even if that weekend poses a conflict.

Foam Rolling Clinic

Mark your calendars, because our friends at the Airrosti Rehab Center are holding a FREE clinic at our gym on how to properly use a foam roller.  The date for the clinic is tentatively set for the end of this month – September 28 at 9am!  What better way to get warmed up for your Saturday morning workout or jump start your weekend with some mobility work.  Please contact Scott if you are interested in attending or have any questions.

12 thoughts on “Tuesday Workout: Deadlifts, Power, and a Survey!

  1. @ EVO Strength and Conditioning

    BS:
    60%x4, 70%x4, 80%x4(2)
    135,155,175

    WOD: 7 rounds
    40 double unders
    7 chest to bar
    7 push press/jerk @ 75#
    *5 burpee penalty if break up the “7’s”

    16:01 rx – no burpees 🙂

  2. DL: 175#
    WOD: 2:43, 2:46, 2:44 (53# russian KBS, 15 burpees,300m row)

  3. DL: 185#
    WOD: 2:46, 2:51, 2:56 rx

  4. DL: 225#
    WOD: 2:31, 2:31, 2:30 Rx

  5. DL: 185/205
    WOD: 2:24, 2:26, 2:13

  6. DL: 145
    WOD: 2:42, 2:26, 2:34 (53# Russians)

    Might have paced myself a little too much on that first round…

  7. DL- 135
    WOD- 2:30, 2:40, 2:30 @35#
    (still shoulder prob.)

  8. DL: 225#
    WOD: 2:29, 2:24, 2:30 – 70# Russian Swing

  9. DL: 225#
    WOD: 2:21, 2:21, 2:20 Rx

  10. DL: 165#
    WOD: 2:32, 2:30, 2:23

  11. No deadlifts.

    WOD:
    3RFT
    Row 300m on crazy rower
    15 Burpees
    20 single-arm American dumbbell swings @ 15kg (10 ea. side)
    Rest 2 mins b/t ea. round

    TOTAL TIME: 14 mins.

  12. DL: 155#
    WOD: 53# Russians, 10 burpees per round, 2.22, 2.26, 2.28

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