What a solid week! You all completed some tough workouts, and we had an awesome turnout for the “31 Heroes” WOD on Saturday. Thank you to everyone who registered to participate – it was our biggest turnout yet! If you’re still a little sore from the workout, consider dialing it back a bit today. I’m planning to upload some pictures to Facebook this week, so be on the lookout for those.
Another big highlight from last week is everyone smashing some PR’s during the CrossFit Total! If you were able to stick to the strength progression over the past couple of months, I hope you noticed some great results. You should be proud of what you accomplish in the gym. Going forward, we’ll be adding in a little more dynamic strength work including some lifting complexes, but it will not be as regimented as the strength progression that we just completed. One more note – track your numbers and post your stuff to the website! We love to see your progress. [Also, as an aside, if you ever want to spend some more time working on the oly lifts – snatch, clean and jerk – you can always attend our awesome barbell class, C’ville Strength!]
STRENGTH
Push Press, build to a 1RM
Notes: Consider this a 1RM with good form – be smart if you find yourself fighting to get the weight up.
WOD
Level 1
3 Rounds for Time of:
- Run x 250m
- Goblet Squat x 10
- V-Up x 15
Level 2
3 Rounds for Time of:
- Run x 400m
- Front Squat (135/95) x 10
- Toes to Bar x 15
ANNOUNCEMENTS
RSVP to our 5-Year Anniversary Party on August 16 (Click the Pic Below)!
PP: 90#
WOD: 13:50 w/ 65#FS and knee to chest
PP: 90#
WOD: 13:50 w/65#FS, knees-to-chest
90# !!!
PP: 185
WOD: 9:55 @ 125
PP: 165
WOD: 12:41 @ 115, lost t2b at the end of the 2nd round
195
9:22
8:26 @ 155#
PP: 205#, probably some jerk in there
9:06 rx
10:38
PP- 100# pr
WOD- 10:32 @ 85#, 10 t2b
PP- 105# pr
10:54– 75# FS, mix of t2b and v-up
125
12:27 v-ups
PP: 185#
WOD: 13:48 – 135# FS for the first round, 115# FS for next two. T2B first round, sit ups for next two
PP: 170
WOD: 10:40- sub 115 hang cleans for FS
9:06 rx
PP: 115#
WOD 13:21 65# FS