Thursday Workout: TGU, 5 Rounds, Optional Active Recovery Work

crossfit-charlottesville_0660

Open season is upon us!  For anyone participating, please make sure you register for the open ASAP so we know how many we can expect for Open WOD 17.1!  If you’re on the fence about signing up, please note that you can register up to the submission deadline on Monday (8pm) once you’ve completed the first WOD.  For any information on the Open and to register, please visit the CrossFit Games website: https://games.crossfit.com/

Schedule Change Throughout the Open

For the 5 weeks of the CF Games Open, there will be NO organized 545PM Class on Fridays (anyone in the gym is still welcome to come and work out with the open competitors during this time!).  We will be doing the main judged time for the Open workouts starting at 6pm on Fridays this year.  For anyone competing who cannot make it to the gym on Friday evenings, we will have optional times on the weekends to make up the open workout.  More information on those times will be in an email to competitors this week, but if you have any immediate questions please email Scott.  If you don’t plan to submit scores for the open but still want to get involved in the workouts on Friday nights, you are more than welcome to join!  It will be a fun, high energy environment, so the more the merrier.  You can also just come and cheer on your fellow members as they take on the open workouts.

When to Rest, Etc.

For anyone competing in the open on Friday evenings, we highly recommend that you take Thursday off or come in and do “active recovery” work instead.  Active recovery work could involve 20 minutes of easy rowing or biking plus some mobility, or even a ~20 minute EMOM involving easy movements that just get you moving and get your heart rate up a little bit (for example:  Alternating EMOM for 5 total sets of each: 1′ – Row 10-15 cals, 2′ – Air Squat x 15, 3′ – Burpee x 10-15, 4′ – Hollow Rock x 15-20). The goal is to just sweat a little bit, get your heart rate up a little, and move!  It is your responsibility to come in and do active recovery work on your own, and please use the coaches for advice on this and/or mobility work.  Modify based on how you feel, or take a full day of rest instead if you are feeling beat up.

To Reiterate:

We are doing our main Open Competition time at 6pm on Fridays throughout the open. This means we will be aiming to start the first heat close to 6pm, so you can come in any time after 4pm to warm up and get ready. There is no normally scheduled 545PM class throughout the open, but anyone in the gym is welcome to come and work out at 6 even if you’re not doing the open!  We’ll have sheets laid out where you can sign up for a heat to do the workout and judge someone else. Like in past years, there will be a couple of other times available to complete the open workout with a judge during the submission period.  The workouts are released on Thursday at 8pm, and you have until Monday at 8pm to complete the workout with a judge in our gym and submit your score.

UPDATED INFO: The open workouts are released late on Thursday, and we will be programming the open workouts for Friday as the daily WOD!  So, even if you are not planning to compete in the open you’ll still get a chance to do the workout. Keep in mind, if you are signed up for the open you must have a judge, which is why we have our organized workout time set up : )

Hope to see many of you at the announcement of Open WOD 17.1 this Thursday at 8pm!


THURSDAY WOD

STRENGTH

Turkish Getup, 5 Continuous Reps every 2 Minutes for 6 sets (i.e. 15/arm, 30 total).

Notes: At 0:00, do 5 on one side, rest for the remainder of the 2 minute block, then at 2:00 do 5 on the other side, and so on.  Start light, and only move up in weight if you feel comfortable with the movement and can get 5 reps done in a minute or less.

WOD

Level 1

5 Rounds for Time of:

  • Hang Power Clean (75/35) x 6
  • Burpee Box Step Up x 6
  • Run x 100m (or Row x 150m)

Level 2

5 Rounds for Time of:

  • Hang Power Clean (155/105) x 6
  • Burpee Box Jump (24/20) x 6
  • Run x 200m (or Row x 250m)

THURSDAY ACTIVE RECOVERY WORK OPTION (RECOMMENDED FOR OPEN COMPETITORS)

OTM 20 (5 SETS OF EACH):

  • Minute 1: Row x 10-15 Cals
  • Minute 2: Burpee x 10-15
  • Minute 3: Air Squat x 10-15
  • Minute 4: Hollow Rock x 10-20

Notes: Row shouldn’t be longer than 45 seconds at moderate pace. Burpees should not be more than 35-40 seconds of work, and air squats and hollow rocks shouldn’t be more than 30 seconds of work.  Scale appropriately so that this is a moderate effort.  If you’d rather do something else, do the TGU’s for today and then hop on the rower for an easy 10 minutes, and add in an easy 10 minute jog.

Spend time mobilizing afterwards. Eat plenty of food tonight, and make sure you get good rest Thursday night so you can hit the open workout hard on Friday.

Other Things Coming Up:

  • February 23, 8PM: Open WOD 17.1 Announcement
  • February 25, 12:00pm: Yoga at the gym! – Time has changed a few times, but this is final (will be a 30 minute mobility session).
REMINDER TO JOIN OUR FACEBOOK MEMBERS GROUP!  You can request to join here: CrossFit Charlottesville Members

Wednesday Workout: Back Squat, AMRAPs

Finally #InTheOpen #GoSoHardy #TheSkillWOD #thisiscrossfitcville #OpenGo

A post shared by Hannah Hardy (@wahooxfitter) on

Congrats Hannah on getting your first bar muscle up!  You’ve been working hard to get to your goals, and it shows!  Great work!

Open season is upon us!  For anyone participating, please make sure you register for the open ASAP so we know how many we can expect for Open WOD 17.1!  If you’re on the fence about signing up, please note that you can register up to the submission deadline on Monday (8pm) once you’ve completed the first WOD.  For any information on the Open and to register, please visit the CrossFit Games website: https://games.crossfit.com/

Schedule Change Throughout the Open

For the 5 weeks of the CF Games Open, there will be NO organized 545PM Class on Fridays (anyone in the gym is still welcome to come and work out with the open competitors during this time!).  We will be doing the main judged time for the Open workouts starting at 6pm on Fridays this year.  For anyone competing who cannot make it to the gym on Friday evenings, we will have optional times on the weekends to make up the open workout.  More information on those times will be in an email to competitors this week, but if you have any immediate questions please email Scott.  If you don’t plan to submit scores for the open but still want to get involved in the workouts on Friday nights, you are more than welcome to join!  It will be a fun, high energy environment, so the more the merrier.  You can also just come and cheer on your fellow members as they take on the open workouts.

When to Rest, Etc.

For anyone competing in the open on Friday evenings, we highly recommend that you take Thursday off or come in and do “active recovery” work instead.  Active recovery work could involve 20 minutes of easy rowing or biking plus some mobility, or even a ~20 minute EMOM involving easy movements that just get you moving and get your heart rate up a little bit (for example:  Alternating EMOM for 5 total sets of each: 1′ – Row 10-15 cals, 2′ – Air Squat x 15, 3′ – Burpee x 10-15, 4′ – Hollow Rock x 15-20). The goal is to just sweat a little bit, get your heart rate up a little, and move!  It is your responsibility to come in and do active recovery work on your own, and please use the coaches for advice on this and/or mobility work.  We will attempt to program a mostly “active recovery” day on Thursday, but modify if needed based on how you’re feeling each week.

To Reiterate:

We are doing our main Open Competition time at 6pm on Fridays throughout the open. This means we will be aiming to start the first heat close to 6pm, so you can come in any time after 4pm to warm up and get ready. There is no normally scheduled 545PM class throughout the open, but anyone in the gym is welcome to come and work out at 6 even if you’re not doing the open!  We’ll have sheets laid out where you can sign up for a heat to do the workout and judge someone else. Like in past years, there will be a couple of other times available to complete the open workout with a judge during the submission period.  The workouts are released on Thursday at 8pm, and you have until Monday at 8pm to complete the workout with a judge in our gym and submit your score.

UPDATED INFO: The open workouts are released late on Thursday, and we will be programming the open workouts for Friday as the daily WOD!  So, even if you are not planning to compete in the open you’ll still get a chance to do the workout. Keep in mind, if you are signed up for the open you must have a judge, which is why we have our organized workout time set up : )

Hope to see many of you at the announcement of Open WOD 17.1 this Thursday at 8pm!


Wednesday WOD

Strength

Back Squat, 4-4-4-4, build up to 80% or more

WOD

Level 1

AMRAP 4:

  • Jump Rope Single x 50
  • Burpee x 5
  • Russian Kettlebell Swing AHAP x 20

Rest 3

AMRAP 4:

  • Jump Rope Single x 50
  • Burpee x 5
  • Wall Ball (12/6) x 20

Rest 3

AMRAP 4:

  • Jump Rope Single x 50
  • Burpee x 5
  • Hang Dumbbell Snatch x 20 (10/side)

Level 2

AMRAP 4:

  • Double Under x 30
  • Kettlebell Swing (70/53) x 20

Rest 3

AMRAP 4:

  • Double Under x 30
  • Wall Ball (20/14) x 20

Rest 3

AMRAP 4:

  • Double Under x 30
  • Alternating Dumbbell Snatch (55/35) x 20 (10/side)

Other Things Coming Up:

  • February 23, 8PM: Open WOD 17.1 Announcement
  • February 25, 130pm: Yoga at the gym!
REMINDER TO JOIN OUR FACEBOOK MEMBERS GROUP!  You can request to join here: CrossFit Charlottesville Members

Tuesday Workout: Strength Work, T2B or MU

Updates for the Upcoming CrossFit Games Open!

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Burpees in the shade

Open season is upon us!  For anyone participating, please make sure you register for the open ASAP so we know how many we can expect for Open WOD 17.1!  If you’re on the fence about signing up, please note that you can register up to the submission deadline on Monday (8pm) once you’ve completed the first WOD.  For any information on the Open and to register, please visit the CrossFit Games website: https://games.crossfit.com/

Schedule Change Throughout the Open

For the 5 weeks of the CF Games Open, there will be NO 545PM Class on Fridays.  We will be doing the main judged time for the Open workouts starting at 6pm on Fridays this year.  For anyone competing who cannot make it to the gym on Friday evenings, we will have optional times on the weekends to make up the open workout.  More information on those times will be in an email to competitors this week, but if you have any immediate questions please email Scott.  If you don’t plan to submit scores for the open but still want to get involved in the workouts on Friday nights, you are more than welcome to join!  It will be a fun, high energy environment, so the more the merrier.  You can also just come and cheer on your fellow members as they take on the open workouts.

When to Rest, Etc.

For anyone competing in the open on Friday evenings, we highly recommend that you take Thursday off or come in and do “active recovery” work instead.  Active recovery work could involve 20 minutes of easy rowing or biking plus some mobility, or even a ~20 minute EMOM involving easy movements that just get you moving and get your heart rate up a little bit (for example:  Alternating EMOM for 5 total sets of each: 1′ – Row 10-15 cals, 2′ – Air Squat x 15, 3′ – Burpee x 10-15, 4′ – Hollow Rock x 15-20). The goal is to just sweat a little bit, get your heart rate up a little, and move!  It is your responsibility to come in and do active recovery work on your own, and please use the coaches for advice on this and/or mobility work.

To Reiterate:

We are doing our main Open Competition time at 6pm on Fridays throughout the open. This means we will be aiming to start the first heat close to 6pm, so you can come in any time after 4pm to warm up and get ready. We’ll have sheets laid out where you can sign up for a heat to do the workout and judge someone else. Like in past years, there will be a couple of other times available to complete the open workout with a judge during the submission period.  The workouts are released on Thursday at 8pm, and you have until Monday at 8pm to complete the workout with a judge in our gym and submit your score.

UPDATED INFO: The open workouts are released late on Thursday, and we will be programming the open workouts for Friday as the daily WOD!  So, even if you are not planning to compete in the open you’ll still get a chance to do the workout. Keep in mind, if you are signed up for the open you must have a judge, which is why we have our organized workout time set up : )

Hope to see many of you at the announcement of Open WOD 17.1 this Thursday at 8pm!


TUESDAY WOD

STRENGTH

A. OTM 7: Power Clean + Push Jerk x 5 (touch and go if possible). Start light/moderate and build to challenging set of 5 reps.

B. Push Press, 3-3-3 (~80%)

Notes: Everyone starts part A together.  Once you’re done with clean and jerk work, get set up in racks or work from the floor on push press.  Rest ~2 minutes between push press sets (each set should be heavy, but in control).

EXTRA CREDIT

Option 1:

  • Every 30 Seconds for 10 Sets (5 Minutes): 5-7x Toes to Bar (scale as needed)

Option 2:

  • Muscle Up Practice: 5 Sets: Row easy for 45 seconds, then 3-6x Ring or Bar Muscle Ups

Other Things Coming Up:

  • February 23, 8PM: Open WOD 17.1 Announcement
  • February 25, 130pm: Yoga at the gym!
REMINDER TO JOIN OUR FACEBOOK MEMBERS GROUP!  You can request to join here: CrossFit Charlottesville Members

Monday Workout: Lumberjack 20 + CF Open Information

Updates for the Upcoming CrossFit Games Open!

2016-crossfit-games-open-crossfit-open

Open season is upon us!  For anyone participating, please make sure you register for the open ASAP so we know how many we can expect for Open WOD 17.1!  If you’re on the fence about signing up, please note that you can register up to the submission deadline on Monday (8pm) once you’ve completed the first WOD.  For any information on the Open and to register, please visit the CrossFit Games website: https://games.crossfit.com/

Schedule Change Throughout the Open

For the 5 weeks of the CF Games Open, there will be NO 545PM Class on Fridays.  We will be doing the main judged time for the Open workouts starting at 6pm on Fridays this year.  For anyone competing who cannot make it to the gym on Friday evenings, we will have optional times on the weekends to make up the open workout.  More information on those times will be in an email to competitors this week, but if you have any immediate questions please email Scott.  If you don’t plan to submit scores for the open but still want to get involved in the workouts on Friday nights, you are more than welcome to join!  It will be a fun, high energy environment, so the more the merrier.  You can also just come and cheer on your fellow members as they take on the open workouts.

When to Rest, Etc.

For anyone competing in the open on Friday evenings, we highly recommend that you take Thursday off or come in and do “active recovery” work instead.  Active recovery work could involve 20 minutes of easy rowing or biking plus some mobility, or even a ~20 minute EMOM involving easy movements that just get you moving and get your heart rate up a little bit (for example:  Alternating EMOM for 5 total sets of each: 1′ – Row 10-15 cals, 2′ – Air Squat x 15, 3′ – Burpee x 10-15, 4′ – Hollow Rock x 15-20). The goal is to just sweat a little bit, get your heart rate up a little, and move!  It is your responsibility to come in and do active recovery work on your own, and please use the coaches for advice on this and/or mobility work.

To Reiterate:

We are doing our main Open Competition time at 6pm on Fridays throughout the open. This means we will be aiming to start the first heat close to 6pm, so you can come in any time after 4pm to warm up and get ready. We’ll have sheets laid out where you can sign up for a heat to do the workout and judge someone else. Like in past years, there will be a couple of other times available to complete the open workout with a judge during the submission period.  The workouts are released on Thursday at 8pm, and you have until Monday at 8pm to complete the workout with a judge in our gym and submit your score.

Because the open workouts are released late on Thursday, we will be programming the open workouts for the following Monday as our daily WOD!  So, even if you are not planning to compete in the open you’ll still get a chance to do the workout. Keep in mind, if you are signed up for the open you must have a judge, which is why we have our organized workout time set up : )

Hope to see many of you at the announcement of Open WOD 17.1 this Thursday at 8pm!


Monday WOD

“Lumberjack 20″ Hero WOD

For Time:

  • Deadlift (275/185) x 20
  • Run x 400m
  • KB Swing (70/52) x 20
  • Run x 400m
  • Overhead Squat (115/75) x 20
  • Run x 400m
  • Burpee x 20
  • Run x 400m
  • Chest to Bar Pull-up x 20
  • Run x 400m
  • Box Jump (24/20) x 20
  • Run x 400m
  • DB Squat Clean (45/30) x 20
  • Run x 400m

Notes: Use the same barbell for Deadlift and Overhead Squat (must change out own plates). Scale as needed – i.e. 250m Run each time vs 400m.

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage.

Compare to Here.  This is a long one!  Scale as needed and share equipment if necessary.

Other Things Coming Up:

  • February 23, 8PM: Open WOD 17.1 Announcement
  • February 25, 130pm: Yoga at the gym!
REMINDER TO JOIN OUR FACEBOOK MEMBERS GROUP!  You can request to join here: CrossFit Charlottesville Members

Saturday Team WOD 021817

SATURDAY TEAMER

In Teams of 2, Complete the Following “Follow the Leader” or Relay-Style:

10 Rounds:

  • Pistol x 6 (3/leg)
  • Double Under x 40
  • Deadlift (315/225) x 2

Then, 10 Rounds:

  • Wall Ball (20/14) x 5
  • Handstand Push-up x 3
  • Power Clean (225/155) x 1

Then, 10 Rounds:

  • Lateral Bar Burpee x 3
  • Shoulder to Overhead (185/125) x 2
  • Run x 100m

*30 Minute Time Cap. Scale weights as needed!

This is a relay-style workout. So, partner 1 does a round, and then partner 2 does a round until 10 rounds have been completed (i.e. 5 rounds EACH). Once teams complete the first set of 10 rounds, they move onto the second 10 round set (must change your own weights, etc.) and so on.

Other Things Coming Up:

  • February 19, 1230PM: Porkapolooza!!
  • February 23, 8PM: Open WOD 17.1 Announcement
  • February 25, 130pm: Yoga at the gym!
REMINDER TO JOIN OUR FACEBOOK MEMBERS GROUP!  You can request to join here: CrossFit Charlottesville Members

Friday Workout: Fran + Porkapolooza Info

Porkapolooza is this weekend!  We’ll be meeting out at BBQ Exchange at 1pm on Sunday for a feast of a time. If you want to carpool, please comment in the Facebook Group or Facebook Event to share a ride with someone (cars should leave gym at 1230pm).  We already some wrist bands which should cover everyone, so we will distribute those out on Sunday!

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SKILL/STRENGTH

Spend 15 Minutes building to a heavy single Thruster

*During rest intervals between singles work on improving position and mobility

WOD (Option 1)

Level 1

15-12-9 Reps for Time of:

  • Dumbbell Thruster (30/15 per hand)
  • Ring Row

Level 2

“Fran”

21-15-9 Reps for Time of:

  • Thruster (95/65)
  • Pull-up

Compare to Here

WOD (Option 2, “Open” Variation)

21-15-9 Reps for Time of:

  • Dumbbell Thruster (50s/35s)
  • Chest to Bar Pull-up

Other Things Coming Up:

  • February 19, 1230PM: Porkapolooza!!
  • February 23, 8PM: Open WOD 17.1 Announcement
REMINDER TO JOIN OUR FACEBOOK MEMBERS GROUP!  You can request to join here: CrossFit Charlottesville Members

Thursday Workout: Power Snatch, 3 Rounds

crossfit-charlottesville_0653

STRENGTH

OTM 7: 3x Power Snatches

*Scale to hang power snatch if necessary

WOD

Level 1

3 Total Sets:

  • Burpee Box Step Up (18/12) x 10
  • V-Up x 15
  • Hang Dumbbell Snatch x 20 (10/side)
  • Rest 1 Minute

Level 2

3 Total Sets:

  • Burpee Box Jump (24/20) x 10
  • Toe to Bar x 15
  • Alternating Dumbbell Snatch (55/35) x 20 (10/side)
  • Rest 1 Minute

*Record Total Time (including rest intervals)

Other Things Coming Up:

  • February 19, 1230PM: Porkapolooza!!
  • February 23, 8PM: Open WOD 17.1 Announcement
REMINDER TO JOIN OUR FACEBOOK MEMBERS GROUP!  You can request to join here: CrossFit Charlottesville Members

Wednesday Workout: Squat, AMRAP

crossfit-charlottesville_0650

STRENGTH

Back Squat every 2 Minutes for 6 Total Sets

  • Sets 1 and 2: 5 reps between 55 and 65%
  • Sets 3 and 4: 3 reps between 75 and 85%
  • Sets 5 and 6: 2 reps at 85%+

WOD

Level 1

15:00 Clock:

Row x 750m “Buy-in”

Then, AMRAP in remaining time of:

  • Push-up x 10
  • Russian Kettlebell Swing AHAP x 15
  • Jump Rope Single x 60

Level 2

15:00 Clock:

Row x 1000m “Buy-in”

Then, AMRAP in remaining time of:

  • Strict Handstand Push-up x 5
  • Kettlebell Swing (53/35) x 15
  • Double Under x 30

Other Things Coming Up:

  • February 19, 1230PM: Porkapolooza!!
  • February 23, 8PM: Open WOD 17.1 Announcement
REMINDER TO JOIN OUR FACEBOOK MEMBERS GROUP!  You can request to join here: CrossFit Charlottesville Members

Tuesday Workout: Clean/Push Jerk, 5 Rounds

crossfit-charlottesville_0625

STRENGTH

Every 30 Second for 10 Sets (5 minutes):

Power Clean + 3x Push Jerks

*Push Jerks should be touch and go ideally.  Scale to Push Press if necessary.  Pick a weight and stick with it for the work, or build as you are able (keep in mind there won’t be much time for plate changes).

WOD

Level 1

5 Rounds for Time of:

  • Hang Power Clean (95/65) x 7
  • Burpee x 7

Level 2

5 Rounds for Time of:

  • Power Clean (135/95) x 10
  • Burpee over the Bar x 10

*Can be lateral facing burpees.

Other Things Coming Up:

  • February 19, 1230PM: Porkapolooza!!
  • February 23, 8PM: Open WOD 17.1 Announcement
REMINDER TO JOIN OUR FACEBOOK MEMBERS GROUP!  You can request to join here: CrossFit Charlottesville Members

Monday Workout: Nancy

crossfit-charlottesville_0655

Strength / Skill

Spend 10 minutes working on your Overhead Squat (mobility, technique, weight, etc.)

WOD

Level 1

5 rounds for time:

  • Run 200 m
  • Overhead Squat (45/35#) x 10

*Consider subbing Front Squats or Overhead Lunge if necessary

Level 2

“Nancy”

5 rounds for time:

  • Run 400 m
  • Overhead Squat (95/65#) x 15

Compare to here.

*If rowing, do 500m

CASH OUT

50x Toes to Bar

*Every time you break perform 10-15x push-ups. Scale toe to bar as needed (i.e. v-ups, hanging knee tucks, abmat sit-ups, etc.) – can be kipping.

This is the last week of benchmark workouts!

Other Things Coming Up:

  • February 19, 1230PM: Porkapolooza!!
  • February 23, 8PM: Open WOD 17.1 Announcement
REMINDER TO JOIN OUR FACEBOOK MEMBERS GROUP!  You can request to join here: CrossFit Charlottesville Members