Strength
A1. Back Squat, 4-6 x 5 sets, rest 1 minute
A2. Weighted Pull-up, 6-8 x 5 sets, rest 1-2 minutes
*Record weight and repetitions per set. If unable to do weighted pull-ups, choose a variation that allows you to do about 6-8 challenging reps (i.e. strict bodyweight pull-ups, band-assisted pull-ups, inverted ring rows, etc.)
Conditioning
3 Sets:
- Row x 500m
- Rest 2 Minutes
Events and Announcements
Yoga
Mark your calendars, because we will be hosting two Yoga classes in November with Kelly Zimmerman!
- Hydra Yoga CrossFit: November 3 (Sunday) at 2pm
- Vinyasa Yoga: November 17 (Sunday) at 2pm
Free for members and $5 for non-members if you want to bring a friend or two!
GORUCK in Charlottesville!
A couple of CrossFit Charlottesville’s own are already signed up for the GORUCK challenge being held in Charlottesville! The date is November 16 (Saturday), starting at 7am. You can follow the link HERE (tab to next page to find the Charlottesville event) to sign up.
You can find more information at the follow link: Participant Info Packet
From their website: “GORUCK Light takes place over 4-5 hours, and you will cover roughly 7-10 miles. You will also smile. A lot. We promise.”
I see very little paint!
Haha, that’s because some of the crew changed clothes before we took the picture! We were all pretty well covered in paint by the end of the day. How’s everyone feeling today?
Strength:
BS – 225# 5x, 265# 4x, 308# 2x, 265# 4x, 308# 3x
WPU – 22# 6x all rounds
WOD: 140, 141.9, 141.4
nice work, Stefan!
C’ville Burn:
1000m Row, 20 DB Thrusters @25#, 20 T2B
500m Row, 15 Thrusters, 15 V Ups
250m Row, 10 Thrusters, 10 V Ups
100m Row, 5 Thrusters, 5 T2B
Time: 16:35
Rest 2 min
25 Burpees: 1:24
225x5s
53×6,5s
1:40,43,47
145# 5×5
wpu’s- 10# 6, 5, 5, 4
row- 2:00, 2:01, 2:02
BS: 155 x 3
red band 3×3
400m run 1:44, 2:02, 1:58
*having some back/neck issues
BS: 185 x 6, 6, 4, 4, 5
PU: Body Weight x 8, 6, 6, 6, 4
WOD: 1:57, 1:58, 1:55
Squats: 185lbs (light); Pullups: strict bodyweight.
WOD: 1:35, 1:42, 1:44
Not too consistent, but Tate knows what I’m talking about…
BS: 155(5), 175×3(4), 185(4)
PU: 12# x 6 each round
WOD: 1:54.6, 1:54.4, 1:55.7
BS: 95# x 3(4-5), 85# x 2(6)
PU: RR (3) Banded PU (2)
WOD: 2:03, 2:07, 2:11
BS: 185# x 6, 205# x 5 (rds 2-4), 205# x 4
PU: 25# x 6 each round
WOD: 1:44, 1:47, 1:47
5 @ 125#
Deficit RR
WOD: 2, 2:01, 2:02
BS: 135 x 6 (2 rds), 145 x 5 (2 rds), 155 x 4
PUs: 6 reps rds 1-4, 5 reps rd 5
WOD: 2:17, 2:16, 2:15
Whoops, PUs were unweighted.
BS: 5 @121# , 5 @133# (x2), 4 @143# (x2)
PU: 6 reps until round 5 only 5 reps @bodyweight
row: recovery work
BS: 4×5 135#
PU: 6X5 red band
WOD: 1:48, 1:50, 1:52
BS: 95-105#(?)
WOD: 2:03, 2:08, 2:09
BS: 135kg (5×5)
Row: 1:39, 1:38.9, 1:41.6