Reminder that we are having a foam rolling clinic with Page from Airrosti at 530pm tonight!! If you signed up, please make sure you are there on time. Feel free to join even if you forgot to sign up, too!
STRENGTH
Weighted Pull-up, 4-6 x 4 sets, 30X0 Tempo, rest 1-2 minutes between sets
Notes: If unable to do weighted pull-up, try subbing pull-up negatives and ring rows at tempo
WOD
Level 1
AMRAP 10:
- Db Thruster x 5
- Box Jump Step Down (18/12) x 5
- Farmer Carry to Street (Belleview) and Back
- Run x 200m
Level 2
AMRAP 12:
- Squat Clean Thruster (135/95) x 5
- Box Jump Step Down (30/24) x 5
- Farmer Carry (70/hand, 53/hand) to Street (Belleview) and Back
- Run x 200m
Notes: For Farmer Carry, must start and end at base of steps outside the gym. Turnaround point is our sign at the entrance of the parking lot.
ANNOUNCEMENTS
Team SuperFit Richmond
We have 5 teams signed up for Team SuperFit Richmond, which is this coming Saturday (Aug 23)! If you are available on Saturday come out and cheer on the teams representing CrossFit Charlottesville! Check out the Event HERE for more info.
Strength: unweighted pull up @ tempo: x2x5
WOD: 3+10 (65# bar, 24″ box, 35# db)
PUs: 2rds @25#; the rest at bodyweight
WOD: 3+5 @ 95; FCs @ 50
Superfit Richmond teams:
Crossfit Charlottesville – Alex F. and Scott L.
James and the Giant Peach – Melinda C. and James R.
(Jess)^2 – Jess F. and Jess A.
Just for Fun – Taylor S. and Lauren C.
We Do Not Sit – Joe W. and Lex W.
I think the Melinda and James should automatically get bonus points for team name originality/awesomeness and that Alex and Scott should hand their heads in shame for their lack of originality 😛
Total of 140 teams (280 competitors!) are scheduled to participate, so it should be a blast! This is probably the closest Crossfit event of this size in the area, so if you want to see some crazy and amazing athletes you should definitely consider swinging by.
40 3+10
>
What a struggle, my first day back from a 2 week hiatus…
RR tempo
WOD: 3 rounds (65#, 24″ box, FC: 45#kb)
Strength: 4 strict pull-ups (2 sets), 6 ring rows (2sets)
WOD: 3 rounds minus run in 12 min. I completed the run after time ran out.
SCT 95lbs
Box Jump 30″
Farmer Carry 55lbs/arm
WPU 4×4 @bodyweight at 30X0 tempo
made it a partner WOD with Jess: 3+2 (10 squat clean thrusters @rx weights, 10 box jumps @30″, simultaneous farmer carries i scaled to 35s, and simultaneous run)
PU: 4×4 @ bodyweight, rxd tempo
WOD: 3+2 rxd
PU: 4×4 @ BW w/tempo
WOD: 3 + 10 (65# thruster, 35# carry)
Went light in preparation for SuperFit, but those farmer carries still felt terrible. Typing right now is difficult. 🙂
PU- w/ 15# (3) , 12# (1) (no tempo and 4 each)
WOD- 3 + 1/2 Farmer Carry
65# thruster
35# kb’s
PU- 15# [2 each round]
WOD- 3 + 2 [55# thruster, 35# kb’s]
4+2 rx
Alex broke the mold!
3 + 5
Did shoulder mobility instead of pull ups.
WOD: just shy of 3 rounds, about 50m left. 95# thruster, 24″ box, 70# carry
Hotel “fun” this week:
Tuesday –
alternating tabata push ups/plank
Wednesday –
leisure mile run
30-20-10-20-30
double under & sit ups
PU: 5 @ body weight, 4 @ 10, 4 @ 15, 2 @20
WOD: 3+3