Wednesday Workout: Minute Stations

crossfit-charlottesville_0617
Benchmark WODs
For the next 4 weeks, we will be doing 2 benchmark WODs each week on Monday and Friday. Most of the benchmarks will be different from last year’s WODs, and we delayed the start this year so that everyone could have a little time to adjust after the holidays : ). The WODs will comprise named workouts (i.e. Fran, Isabel, Jackie, etc.), past Open workouts, or other benchmarks (i.e. CrossFit Total).  In about 6 months, we will repeat those benchmark WODs to have another measure of your progress.  Make sure you record your scores and post to the comments! It’s as simple as recording your time and any scaling options that you used during the workout.  We are all here to get better, so keep the focus on yourself and what you’re doing to get there!

Register for the CrossFit Games Open!
As we get nearer to the CrossFit Games Open, we’ll be incorporating days with a little higher volume of technical lifts and gymnastics movements, as well as the occasional repeat Open workout.  We will still be incorporating strength work as we get nearer to the open, and some of that strength work will be aimed towards OTM work or heavier volume with shortened rest periods.  Even if you have no plan to participate in the open, this period of the year is a great way to switch up the training focus a little, so have fun with it and enjoy the process.  And don’t forget to register for the 2017 CrossFit Games Open soon if you are planning to participate!  Registration is open from now until the submission deadline of the first WOD (Feb 27). We will be making some changes this year to how we’ve run the open workouts in the past, and more info on that will be released as we get closer to Open WOD 17.1 towards the end of February.

Put forth 100% effort into your workouts, but make sure you are prioritizing rest and recovery in your training!  Take rest days when you need it – rest is what allows you to recover and come back stronger. Three to four days of training in a row is more than optimal, and you need to listen to your body and take necessary steps to optimize recovery.  Check out this resource on optimizing recovery:  All About Recovery from Precision Nutrition


MOBILITY

Shoulders – lax ball and band work. Spend 5-10 minutes working on mobility. If something else is bothering you (i.e. hip/ankle), address that instead.

WOD

Level 1

3 Total Rounds for Max Reps:

  • 1:00 Row for Calories
  • 1:00 Russian Kettlebell Swing
  • 1:00 Jump Rope Single
  • 1:00 Burpee
  • 1:00 Rest

Level 2

4 Total Rounds for Max Reps:

  • 1:00 Row for Calories
  • 1:00 American Kettlebell Swing (53/35)
  • 1:00 Double Under
  • 1:00 Burpee
  • 1:00 Rest

*Approach this at an aerobic pace – I.e. the “round” is 4 minutes long with a very short rest, so break sets when needed and move at a deliberate pace.  There is no transition between movements – clock will be continuously running. Score is Max reps across all 4 sets – divide single under reps by 2 to get final double under score.

Extra Credit

Pistol Practice – accumulate 30-50 reps total, every 10 reps perform 10-20 hollow rocks

Other Things Coming Up:

  • January 22, 1230PM: Yoga at the Gym
  • February 4, 845AM-330PM: Habitat Build Day – Register Here!
  • February 19, 1230PM: Porkapolooza!!
  • February 23, 8PM: Open WOD 17.1 Announcement

Tuesday Workout: Back Squat, Push Press, AMRAP

2016-crossfit-games-open-crossfit-open
Benchmark WODs
For the next 4 weeks, we will be doing 2 benchmark WODs each week on Monday and Friday. Most of the benchmarks will be different from last year’s WODs, and we delayed the start this year so that everyone could have a little time to adjust after the holidays : ). The WODs will comprise named workouts (i.e. Fran, Isabel, Jackie, etc.), past Open workouts, or other benchmarks (i.e. CrossFit Total).  In about 6 months, we will repeat those benchmark WODs to have another measure of your progress.  Make sure you record your scores and post to the comments! It’s as simple as recording your time and any scaling options that you used during the workout.  We are all here to get better, so keep the focus on yourself and what you’re doing to get there!

Register for the CrossFit Games Open!
As we get nearer to the CrossFit Games Open, we’ll be incorporating days with a little higher volume of technical lifts and gymnastics movements, as well as the occasional repeat Open workout.  We will still be incorporating strength work as we get nearer to the open, and some of that strength work will be aimed towards OTM work or heavier volume with shortened rest periods.  Even if you have no plan to participate in the open, this period of the year is a great way to switch up the training focus a little, so have fun with it and enjoy the process.  And don’t forget to register for the 2017 CrossFit Games Open soon if you are planning to participate!  Registration is open from now until the submission deadline of the first WOD (Feb 27). We will be making some changes this year to how we’ve run the open workouts in the past, and more info on that will be released as we get closer to Open WOD 17.1 towards the end of February.

Put forth 100% effort into your workouts, but make sure you are prioritizing rest and recovery in your training!  Take rest days when you need it – rest is what allows you to recover and come back stronger. Three to four days of training in a row is more than optimal, and you need to listen to your body and take necessary steps to optimize recovery.  Check out this resource on optimizing recovery:  All About Recovery from Precision Nutrition


STRENGTH

A1. Back Squat, 10-8-6-4-2, rest 30 seconds

A2. Push Press (from floor), 10-8-6-4-2, rest 30-60 seconds

*A1 and A2 are supersets. Build each set on back squat and push press.  Share barbells and switch weights out as needed.

WOD

Level 1

AMRAP 7:

  • Ring Row x 3
  • Burpee Box Step Up x 3
  • Goblet Squat x 3

*Reps increase by 3 each round – I.e. 3, 6, 9, 12, 15, etc.  Go for challenging weight on goblet squat, or do front squats with barbell.

Level 2

AMRAP 7:

  • Chest to Bar Pull-up x 3
  • Burpee Box Jump (24/20) x 3
  • Overhead Squat (95/65) x 3

*Reps increase by 3 each round – I.e. 3, 6, 9, 12, 15, etc.

Other Things Coming Up:

  • January 22, 1230PM: Yoga at the Gym
  • February 4, 845AM-330PM: Habitat Build Day – Register Here!
  • February 19, 1230PM: Porkapolooza!!
  • February 23, 8PM: Open WOD 17.1 Announcement

Monday Workout: Chipper, Open WOD 14.4

2016-crossfit-games-open-crossfit-open

Click the image to register or get more info!

Benchmark WODs
For the next 4 weeks, we will be doing 2 benchmark WODs each week on Monday and Friday. Most of the benchmarks will be different from last year’s WODs, and we delayed the start this year so that everyone could have a little time to adjust after the holidays : ). The WODs will comprise named workouts (i.e. Fran, Isabel, Jackie, etc.), past Open workouts, or other benchmarks (i.e. CrossFit Total).  In about 6 months, we will repeat those benchmark WODs to have another measure of your progress.  Make sure you record your scores and post to the comments! It’s as simple as recording your time and any scaling options that you used during the workout.  We are all here to get better, so keep the focus on yourself and what you’re doing to get there!

Register for the CrossFit Games Open!
As we get nearer to the CrossFit Games Open, we’ll be incorporating days with a little higher volume of technical lifts and gymnastics movements, as well as the occasional repeat Open workout.  We will still be incorporating strength work as we get nearer to the open, and some of that strength work will be aimed towards OTM work or heavier volume with shortened rest periods.  Even if you have no plan to participate in the open, this period of the year is a great way to switch up the training focus a little, so have fun with it and enjoy the process.  And don’t forget to register for the 2017 CrossFit Games Open soon if you are planning to participate!  Registration is open from now until the submission deadline of the first WOD (Feb 27). We will be making some changes this year to how we’ve run the open workouts in the past, and more info on that will be released as we get closer to Open WOD 17.1 towards the end of February.

Put forth 100% effort into your workouts, but make sure you are prioritizing rest and recovery in your training!  Take rest days when you need it – rest is what allows you to recover and come back stronger. Three to four days of training in a row is more than optimal, and you need to listen to your body and take necessary steps to optimize recovery.  Check out this resource on optimizing recovery:  All About Recovery from Precision Nutrition


Monday WOD

Level 1

Complete as many rounds and repetitions as possible in 14 minutes of:

  • Row x 60 Calories
  • V-Up or Abmat Sit-up x 50
  • Wall Ball to 9′ (12/8) x 40
  • Hang Power Clean x 30
  • Ring Row x 20
  • Push-up x 20

Level 2

Open Workout 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:

  • Row x 60 Calories
  • Toe to Bar x 50
  • Wall Ball (20/14, 10’/9′) x 40
  • Power Clean (135/95) x 30
  • Muscle Up x 20

Choose 1:1 pull/push sub for Muscle ups. I.e. do 20 strict pull-ups + 20 push-ups, or some other sub.

*If you do not complete one full round in the time cap, record the movement you were on and the number of reps completed (i.e. muscle up, 5 reps).

Other Things Coming Up:

  • January 22, 1230PM: Yoga at the Gym
  • February 4, 845AM-330PM: Habitat Build Day – Register Here!
  • February 19, 1230PM: Porkapolooza!!
  • February 23, 8PM: Open WOD 17.1 Announcement

Saturday Team WOD, 011417

REMINDER ABOUT THIS MORNING:

  • 9:30AM: Squat Mobility and Pain Prevention Workshop – RSVP Here

TEAM WOD

Teams of 2, For Time (30:00 Cap):

200 Double Unders

50-40-30-20-10 of:

  • Lateral Burpee
  • Kettlebell Swing (70/53)

200 Double Unders

40-30-20-10 of:

  • Push Jerk (135/95)
  • Box Jump (24”/20”)

200 Double Unders

30-20-10 of:

  • Pistol (2x OH Plate Lunge (45/25))
  • Power Snatch

200 Double Unders

*Scale as needed. 30 Minute Cap

Friday Workout: Deadlift, Chipper

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60s and sunny in January!

STRENGTH

OTM 5:

Deadlift x 5

*All sets should be around 60-70% of 1RM.  If you are unable to maintain perfect reps throughout the EMOM, drop the weight.  All reps should be touch and go each set.

WOD

Level 1

For Time:

  • Ring Row x 15
  • Dumbbell Thruster x 15
  • Burpee x 20
  • Db Thruster x 15
  • Ring Row x 15

Level 2

For Time:

  • Legless Rope Climb x 5
  • Thruster (115/85) x 15
  • Burpee to 6-8″ Target x 30
  • Thruster (115/85) x 15
  • Legless Rope Climb x 5

*Come down with control on legless rope climbs – no dropping from the top.  Scale legless rope climbs to regular rope climbs, 2x reps strict pull-up or rope pull, or 3x reps kipping pull-up (or ring row)

Updates!

SATURDAY CLASSES: The 10:00AM class on Saturday is now officially a TEAMER (Team WOD, partner WOD, etc.).  The class will still be led by a trainer, but there is no open gym or make-up during this time – you can still use the lower room for open gym if you want.  The 11:00AM class is still a “make-up/open gym” class in the upper room.  General Note for Saturdays: Please make sure you are done with your workout by noon.  We need the space for our essentials/intro classes, and it can be disruptive to those classes if people are still working out in the upper room.

UPLIFT!: UPLIFT is starting back up again!  The first program was a huge success, and after some more planning we have set up an even better structure for the program this coming year!  Don’t delay in signing up, as we are only allowing a maximum of 10 participants!  Register or find out more information here: UPLIFT

Thursday Workout: 5 Rounds, Wall Ball, Toe to Bar, HSPU, Run

Strength makes everything easier, so if you are interested in taking your performance to the next level – Join UPLIFT! Check the post HERE for more information.

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WOD

Level 1

5 Rounds for Time:

  • Wall Ball to 9′ x 15
  • V-up x 10
  • Push-up x 5
  • Run x 200m (2x laps in parking lot)

Level 2

5 Rounds for Time:

  • Wall Ball (20/14) x 20
  • Toe to Bar x 12
  • Handstand Push-up x 6
  • Run x 250m (top of hill)

*Sub 300m row if necessary.  Be careful running and wear vest if dark.

CASH OUT

  • Couch Stretch, 90 seconds/side
  • Mobilize calves

Other Updates!

SATURDAY CLASSES: The 10:00AM class on Saturday is now officially a TEAMER (Team WOD, partner WOD, etc.).  The class will still be led by a trainer, but there is no open gym or make-up during this time – you can still use the lower room for open gym if you want.  The 11:00AM class is still a “make-up/open gym” class in the upper room.  General Note for Saturdays: Please make sure you are done with your workout by noon.  We need the space for our essentials/intro classes, and it can be disruptive to those classes if people are still working out in the upper room.

UPLIFT!: UPLIFT is starting back up again!  The first program was a huge success, and after some more planning we have set up an even better structure for the program this coming year!  Don’t delay in signing up, as we are only allowing a maximum of 10 participants!  Register or find out more information here: UPLIFT

Wednesday Workout: BP, Weighted Pull-up, OTM Work

STRENGTH

5 Sets:

A1. Close Grip Bench Press* x 5 at 20X0 Tempo

A2. Weighted Pull-up x 5

*Hands at shoulder width apart for close grip bench press – for most people this will be right near the edge of the knurling.  Weights should be challenging for both sets, but you should not be close to failure.  Scale as needed.  Rest about 30 seconds after completing set of cgbp, and rest about 1-2 minutes after each set of weighted pull-ups before starting next set.

WOD

Level 1

OTM 10:

1′ – Row x 8-12 Calories

2′ – Dumbbell Push Press x 10

Level 2

OTM 10:

1′ – Row x 12-15 Calories

2′ – Push Jerk x 7

*Scale appropriately so you can complete the work consistently each minute.  Record # cals/minute and weight on push jerk.  Push Jerk should be unbroken each set. Scale reps if necessary.  Share bars and rowers if necessary and alternate sets.

UPDATES!

SATURDAY CLASSES: The 10:00AM class on Saturday is now officially a TEAMER (Team WOD, partner WOD, etc.).  The class will still be led by a trainer, but there is no open gym or make-up during this time – you can still use the lower room for open gym if you want.  The 11:00AM class is still a “make-up/open gym” class in the upper room.  General Note for Saturdays: Please make sure you are done with your workout by noon.  We need the space for our essentials/intro classes, and it can be disruptive to those classes if people are still working out in the upper room.

UPLIFT!: UPLIFT is starting back up again!  The first program was a huge success, and after some more planning we have set up an even better structure for the program this coming year!  Don’t delay in signing up, as we are only allowing a maximum of 10 participants!  Register or find out more information here: UPLIFT

As always, be sure to check our online Scheduler for up-to-date schedule information or last minute changes. Thanks!

Tuesday Workout: AMRAP 15, Row, HPC, Box Jump Over, Burpee

crossfit-charlottesville_0211

WOD

Level 1

AMRAP 15:

  • 50 Calorie Row “Buy-in”

Then, AMRAP in remaining time of:

  • Hang Power Clean (barbell or dumbbells) x 15
  • Burpee x 15
  • Box Step Up x 15

Level 2

AMRAP 15:

  • 50 Calorie Row “Buy-in”

Then, AMRAP in remaining time of:

  • Hang Power Clean (95/65) x 15
  • Burpee Over the Bar x 15
  • Box Jump Over (24/20) x 15

*Happy Birthday Kate!

EXTRA CREDIT

Make up yesterday’s cashout, or do the following:

Strict HSPU, 7 sets of 3-5 reps, build deficit

Scale to 5×5 Db Press (heavy)

UPDATES!

SATURDAY CLASSES: The 10:00AM class on Saturday is now officially a TEAMER (Team WOD, partner WOD, etc.).  The class will still be led by a trainer, but there is no open gym or make-up during this time – you can still use the lower room for open gym if you want.  The 11:00AM class is still a “make-up/open gym” class in the upper room.  General Note for Saturdays: Please make sure you are done with your workout by noon.  We need the space for our essentials/intro classes, and it can be disruptive to those classes if people are still working out in the upper room.

UPLIFT!: UPLIFT is starting back up again!  The first program was a huge success, and after some more planning we have set up an even better structure for the program this coming year!  Don’t delay in signing up, as we are only allowing a maximum of 10 participants!  Register or find out more information here: UPLIFT

Monday Workout: OTM FS, KBS, DU

Thinking about joining UPLIFT?  Read about Victoria’s experience below and go here for more information!

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“My experience with UPLIFT was challenging but exceptionally rewarding…and tons of fun! I’ve always been far more comfortable with activities like running, so to commit to really focusing on strength activities is not my natural inclination. I am so glad that I signed up and completed the program… I personally saw substantial increases in strength and moreover in my confidence with getting out of my comfort zone. I really enjoyed getting to know such a great group of ladies and getting to see everyone be SO successful on the final max day! Dominique has a wealth of knowledge and I really appreciated the opportunity to learn some new movements and gain different perspective from her. In addition, she is an absolutely amazing and inspiring coach! I found that I was capable of far more than I thought.”

-Victoria G

STRENGTH

EMOM 7:

Squat Clean + 2 Front Squats

*Scale to (hang) power clean + 3 front squats if necessary. Start around 70% of your best clean and build each minute as heavy as possible.

WOD

Level 1

AMRAP 6:

  • Russian Kettlebell Swing (53/35) x 15
  • Jump Rope Single x 50
  • Burpee x 5

Level 2

AMRAP 6:

  • Kettlebell Swing (70/53) x 15
  • Double Under x 40

*If necessary, scale double unders to attempts for ~30-45 seconds.

Optional Core Work

Accumulate 1-2 Minutes in an L-Sit Hold (on rings, boxes, or parallettes) – each time you break perform 10 push-ups. 5 Minute Cap.

UPDATES!

SATURDAY CLASSES: The 10:00AM class on Saturday is now officially a TEAMER (Team WOD, partner WOD, etc.).  The class will still be led by a trainer, but there is no open gym or make-up during this time – you can still use the lower room for open gym if you want.  The 11:00AM class is still a “make-up/open gym” class in the upper room.  General Note for Saturdays: Please make sure you are done with your workout by noon.  We need the space for our essentials/intro classes, and it can be disruptive to those classes if people are still working out in the upper room.

UPLIFT!: UPLIFT is starting back up again!  The first program was a huge success, and after some more planning we have set up an even better structure for the program this coming year!  Don’t delay in signing up, as we are only allowing a maximum of 10 participants!  Register or find out more information here: UPLIFT

Saturday Team WOD, 010717

Saturday Schedule Reminders

  • 9:00-10:00: OPEN GYM!  We will open up early on Jan 7
  • 10:00-11:00: Team WOD
  • 11:00-12:00: Open Gym Make-up

Strength, Essentials, and Intro are on a normal schedule

TEAM WOD

AMRAP 30 – one person working at a time:

  • 20 Shoulder to Overhead
  • 40 Pull Ups
  • 60 Bar-Facing Burpees (lateral if not enough space)
  • 80 Wall Balls (20/14 to 10’ Target)
  • 100 Calorie Row
  • 80 OH Lunges (45/25 plate)
  • 60 Deadlifts
  • 40 Toes to Bar
  • 20 Squat Cleans

*Barbell weight: 155/105.  Scale as needed