Friday Workout: Pause OHS, Chipper

The Nutrition Challenge Kick-off has been pushed back to 4PM Sunday – See you there if you’re planning to participate in the challenge!

img_0104-1

Melinda sitting on top of the podium at the Showdown on the Stateline Comp this past weekend! Congrats, Melinda! (picture credit goes to Dan Murrie – thanks Dan!)

STRENGTH

Pause Overhead Squat, 5 sets of 3 reps at 31X1 Tempo

*3 second descent, 1 second pause (full stop), get up, reset for a second before going back down. Work at light/moderate weight, and focus on positions

WOD

Level 1

For Time:

  • Row x 20 Cals
  • Dumbbell Thruster x 20
  • Row x 20 Cals
  • Ring Row x 20
  • Row x 20 Cals
  • Dumbbell Lunge x 20

Level 2

For Time:

  • Row x 30 Cals
  • Thruster (95/65) x 30
  • Row x 30 Cals
  • Pull-up x 30
  • Row x 30 Cals
  • Front Rack Lunge (95/65) x 30 (15/side)

ANNOUNCEMENTS

  • October 2: At 4pm on Sunday we will kick-off the Nutrition Challenge with an informational session at the gym. If you are planning to participate, you must read this post!

Member Spotlight: John

13533059_10103067438545439_2614032907076300450_n
How long have you been doing CrossFit and what got you started?
I started CrossFitting in 2011 in Afghanistan.  Back then, CF HQ would film these how-to videos for each day’s WOD.  So I would just watch the video and go try it out.  There were only a few of us, and a lot of movements we couldn’t do, either for lack of ability, space, or equipment.  But we had the concept right, and working out for time under a running clock definitely added the intensity.  I was hooked.
What is your favorite movement in CrossFit?
The Snatch.  It’s been such a frustratingly difficult lift for me.  But it’s really just amazing to see one executed well.  Otherwise I love anything resembling a squat: thrusters, wallballs, bring it on!
What activity do you enjoy doing most outside of the gym?
have too many hobbies.  I really like to ride my motorcycle and I’ve been the never-ending intern at a great local butcher shop — JM Stock.  Also, Netflix is a big part of my life.
What is your favorite thing about CrossFit Charlottesville?
I like the programing.  I usually look at the WOD and see something I hate doing, so it’s forcing me to address weaknesses (aka burpees).  I also appreciate that the community of crossfitters is pretty strong.
What advice would you give to someone considering CrossFit for the first time?
Virtuosity and intensity.  Take the time to learn how to do the movements well before you try to do them heavy, fast, or for high reps.  You should feel free to scale and modify WODs however you need to, with the goal of being able to perform with a high level of intensity.  Once you hear 3…2…1…it’s GO time.
10352270_10203953208845815_418030954816699402_n

Thursday Workout: Clean and Jerk, AMRAP3x3

crossfit-charlottesville_0288

STRENGTH

OTM 10: Squat Clean + Split Jerk

*Start around 60% (light/moderate) and build to a challenging single.

WOD

Level 1

3 Rounds of:

AMRAP 3

  • Hang Power Clean x 5
  • Burpee x 10
  • Jump Rope Single x 50

Rest 1 Minute

*Pick up wherever you left off on AMRAP, score is total number of rounds and reps completed.

Level 2

3 Rounds of:

AMRAP 3:

  • Power Clean (155/105) x 5
  • Burpee Over the Bar x 7
  • Double Under x 30

Rest 1 Minute

*Do the 3 Minute AMRAP, then rest 1 Minute.  Then Repeat for 3 total times.  When you start a new round of the AMRAP, pick up wherever you left off on the previous one. Score is total number of rounds and reps completed at the end of 3 rounds.

ANNOUNCEMENTS

  • October 2: At 3pm on Sunday we will kick-off the Nutrition Challenge with an informational session at the gym. If you are planning to participate, you must read this post!

Wednesday Workout: HS Skill Work, Push Press, AMRAP

crossfit-charlottesville_0123

SKILL

Spend 5-10 Minutes on Either Skill Option Prior to Strength Work

  • Option A: 3 sets of 10-30 second Handstand Hold (belly to wall)
  • Option B: 3 sets of 10-20 shoulder taps in handstand against wall (belly to wall)
  • Option C: 3 sets of 30-60 second front leaning rest

Notes: Scale either option to fit your own ability level (i.e. do 10-30 second freestanding hold if you are able to)

STRENGTH

Push Press, 3 x 3

*Work at or around 80%, or quickly build to a challenge set of 3

WOD

Level 1

AMRAP 12:

  • Wall Ball to 9′ x 15
  • Box Step Up x 10
  • Dumbbell Strict Press AHAP x 5

Level 2

AMRAP 12:

  • Wall Ball (20/14) x 15
  • Box Jump Over (24/20) x 10
  • Handstand Push-up x 5

*HSPU can be kipping or strict

ANNOUNCEMENTS

  • October 2: At 3pm on Sunday we will kick-off the Nutrition Challenge with an informational session at the gym. If you are planning to participate, you must read this post!

Tuesday Workout: Run, KBS, Toe to Bar, Burpee

wp-1474936683339.jpg

SKILL

Kipping Skill Work

*Focus on kipping skill work as it applies to toes to bar

WOD

Level 1

In 18 Minutes:

  • Run x 1000m*

Then, in Remaining Time, AMRAP of the Following:

  • V-Up x 6
  • Russian Kettlebell Swing AHAP x 9
  • Burpee x 12

*For the 1000m, run any combination of the running routes (i.e. 800m + 200m routes)

Level 2

In 18 Minutes:

  • Run x 1 Mile

Then, in Remaining Time, AMRAP of the Following:

  • Toe to Bar x 6
  • Kettlebell Swing (70/53) x 9
  • Burpee x 12

EXTRA WORK

Couch Stretch, 3 minutes/side

or

Make up Monday’s Extra work if you did not do it then

ANNOUNCEMENTS

  • October 2: At 3pm on Sunday we will kick-off the Nutrition Challenge with an informational session at the gym. If you are planning to participate, you must read this post!

Monday Workout: Clean, Front Squat, Info on 445/545 Classes

Hey everyone!  Today we are inviting the folks at Airrosti (our good friends, Dr. Jacob “Getty” Goedken and Vincent Nolasco) to guide us through some important mobility work during the 445pm and 545pm classes.  The focus is going to be on front rack mobility as it applies to the clean and front squat, so the programming for the day follows along with that theme.  We will address these issues in each class, but you will get their expertise and guidance at the 445 and 545pm classes.  If you are planning to come to the 445 or 545pm class, please register at one of the links below and sign in to the class.  These classes are going to be capped at 20 participants (there will be an additional trainer on hand), so please register ahead of time in Front Desk!  The additional links for Airrosti are located here:

14224746_10153689430676751_4891432560034257124_n

STRENGTH

Build to a heavy squat clean in 10 minutes (not a max)

WOD

“Death by Front Squats” with 135#/95# – starting at 3 reps and adding 3 each minute

Notes: Perform 3 Front Squat to start (taking bar from floor, can squat clean first rep), then every minute add 3 more reps. The workout is over when you cannot complete the allotted number of front squats in that minute. Score is completed round + any additional reps (i.e. if I finish round of 12 and get 10 reps into the round of 15, my score is 12+10.  Scale weight as needed, or do challenging Goblet Squat as a sub for front squat.

EXTRA WORK (on your own)

3 sets of 1-4 Strict Pull-up/Push-up Ladder

*Do 1 strict pull-up, 1 push-up, then 2 and 2, 3 and 3, 4 and 4, then start back at 1 for a total of 3 rounds.  Scale pull-ups to ring rows today at 2111 Tempo (i.e. lower for 2 seconds, 1 second pause at the bottom, 1 second to go up, 1 second pause at the top).  Scale push-ups to hands elevated if needed.  Why?  Read here.

ANNOUNCEMENTS

  • Today! Dr. “Getty” Goedken and Vincent from Airrosti will be taking over the 445 and 545PM classes to talk about mobility and help the coach take the class through a series of exercises to get prepped for a WOD.  If you plan on coming to the 445 or 545pm classes, please sign up at the links here:
  • October 2: At 3pm on Sunday we will kick-off the Nutrition Challenge with an informational session at the gym. If you are planning to participate, you must read this post!

Friday Workout: Deadlift, Run, Pull-up, Burpee, Russian KBS

Reminder that tonight there is no regular 545PM session due to our Ladies Night – WOD and Wine!  If you are coming to the Ladies Night WOD, please RSVP on Facebook Here (WOD posted below!).  Also, we have Yoga this Sunday!

crossfit-charlottesville_0185

 

STRENGTH

Deadlift, 5 Reps Every 2 Minutes for 6 Sets

*Start around 60% and build to a challenging set of 5 (maintain form throughout!)

WOD

Level 1

For Time:

  • Run x 600m
  • Ring Row x 15
  • Russian Kettlebell Swing AHAP x 15
  • Burpee x 15
  • Run x 250m
  • Ring Row x 12
  • Russian Kettlebell Swing x 12
  • Burpee x 12
  • Run x 200m
  • Ring Row x 9
  • Russian Kettlebell Swing x 9
  • Burpee x 9

Level 2

For Time:

  • Run x 800m
  • Pull-up x 21
  • Russian Kettlebell Swing (70/53) x 21
  • Burpee to Target (6-8″ above reach) x 21
  • Run x 400m
  • Pull-up x 15
  • Russian Kettlebell Swing (70/53) x 15
  • Burpee to Target (6-8″ above reach) x 15
  • Run x 200m
  • Pull-up x 9
  • Russian Kettlebell Swing (70/53) x 9
  • Burpee to Target (6-8″ above reach) x 9

LADIES’ NIGHT WOD!

Complete the following in teams of 2:

  • 100 Slam Balls
  • 80 Abmat Sit-ups
  • 60 Box Jumps
  • 40 Squats (with or without slam ball)
  • 20 Dumbbell Shoulder to Overhead

*There is a 100m run at the start and in between each movement!  Partners complete the run together, otherwise only one person working at a time.

ANNOUNCEMENTS

Thursday Workout: Snatch Work, 3 Rounds

Reminder that this Friday there is no regular 545PM session due to our Ladies Night – WOD and Wine!  If you are coming to the Ladies Night WOD, please RSVP on Facebook Here.  Also, we have Yoga this Sunday!

crossfit-charlottesville_0274

STRENGTH

High Hang Snatch + Hang Snatch (above knee), work up to a heavy set in 10 Minutes

*Can be power or full squat snatch

WOD

Level 1

3 Rounds for Total Time:

  • Dumbbell Press (AHAP) x 10
  • V-Up x 15
  • Row x 250m (or run x 200m)
  • Rest 1 Minute

AHAP = as heavy as possible for specified number of reps/sets

Level 2

3 Rounds for Total Time:

  • Strict Handstand Push-up x 10
  • Toe to Bar x 20
  • Row x 300m (or run x 250m)
  • Rest 1 Minute

*Record total time including 2 minutes or rest intervals.  Consider subbing heavy db press for hspu, or scaling to kipping handstand push-ups.

ANNOUNCEMENTS

Wednesday Workout: AMRAP 7/Rest 3

Reminder that this Friday there is no regular 545PM session due to our Ladies Night – WOD and Wine!  If you are coming to the Ladies Night WOD, please RSVP on Facebook Here.

crossfit-charlottesville_0493

WOD

Level 1

AMRAP 7:

  • Row x 250m
  • Burpee x 10

Rest 3 Minutes

AMRAP 7:

  • Jump Rope Single x 100
  • Wall Ball (14/6) to 9′ x 15

Rest 3 Minutes

AMRAP 7:

  • Run x 200m
  • Box Step Up (18/12) x 10
  • Hang Dumbbell Snatch (35/20) x 10 (5/side)

Level 2

AMRAP 7:

  • Row x 250m
  • Burpee Over the Erg x 10

Rest 3 Minutes

AMRAP 7:

  • Double Under x 60
  • Wall Ball (20/14) x 15

Rest 3 Minutes

AMRAP 7:

  • Run x 200m
  • Box Jump Over (24/20) x 10
  • Alternating Dumbbell Snatch (55/35) x 10 (5/side)

Each AMRAP should be performed at 85-90% effort – I.e. you should still have the same amount of output on the 3rd one as the 1st AMRAP.  Try to go at your own pace and don’t worry about what the person next to you is doing.  2 footed take-off and landing for over the erg burpees.

CASH OUT

  • Mobilize lats with foam roller or band
  • Couch Stretch, 3 mins/side

ANNOUNCEMENTS

Tuesday Workout: Back Squat, AMRAP 15

crossfit-charlottesville_0254

STRENGTH

Back Squat, 5 Reps Every 2 Minutes for 6 Sets

WOD

Level 1

AMRAP 15:

  • Dumbbell Hang Power Clean x 10
  • Push-up Hands Elevated (on box) x 15
  • Lunge x 20 (10/side)
  • Run x 400m

Level 2

AMRAP 15:

  • Hang Power Clean (135/95) x 10
  • Push-up x 20
  • Lunge x 30 (15/side)
  • Run x 400m

ANNOUNCEMENTS