Saturday Team WOD 021117

Saturday Team WOD

In Teams of 2, Complete the Following for Time:

  • Run x 800m
  • Kettlebell Swing (53/35) x 80
  • Overhead Lunge (45/25 plate) x 80
  • Run x 400m
  • Toes to Bar x 40
  • Power Clean (155/105) x 40
  • Run x 200m
  • Burpee Box Jump (24″/20″) x 20
  • Shoulder to Overhead x 20
  • Run x 100m
  • Power Snatch x 10
  • Double Under x 100

*Teams complete the running portions together, otherwise one person working at a time.  30 Minute Time Cap

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

Friday Workout: Open WOD 16.4

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WOD

Level 2 (Open “Rx” Version)

Complete as many rounds and reps as possible in 13 minutes of:

  • 55 Deadlifts (M=225lbs, F=155lbs)
  • 55 Wallballs (M=20lb 10′, F=14lb 9′)
  • 55 Calorie Row
  • 55 Handstand Push-ups

Level 1 (Open “Scaled” Version)

Complete as many rounds and reps as possible in 13 minutes of:

  • 55 Deadlifts (M=135lbs, F=95lbs)
  • 55 Wallballs (M=20lb 9′, F=10lb 9′)
  • 55 Calorie Row
  • 55 Hand Release Push-ups

CASH OUT

Mobilize! (i.e. 2-3 mins/side couch stretch, foam roll, etc. – hit any problem or tight areas)

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: Front Squat, BP, Pull-up, KBS

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STRENGTH

Front Squat, 3 Reps OTM for 10 Minutes

*Start at moderate weight and build as you are able to,

Level 1

8-7-6-5-4-3-2-1 Reps of Each:

  • Dumbbell Bench Press
  • Ring Row

This is not for time. Try to move through each set unbroken if possible – use spotters on bench press if necessary but goal should be not to go to failure.   Record bench press weight and pull-up variation.

Level 2

10-9-8-7-6-5-4-3-2-1 Reps of Each:

  • Bench Press (135-155#/95-105#)
  • Strict Pull-up (or Kipping chest to bar if doing Open)

Everyone starts together, but this is not for time. Use spotters on bench press if necessary but goal should be not to go to failure.   Record bench press weight and pull-up variation.  Share benches and equipment as necessary and try to move through in unbroken sets if possible.

EXTRA CREDIT (on your own):

3 sets: 10-15x Russian Kettlebell Swing AHAP, 10-15x scapular push-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

Wednesday Workout: Power Snatch, DU, Row Intervals

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WOD

Level 1

In 4 Minutes:

  • Dumbbell Snatch Alternating Arms x 30 (15/side)
  • Jump Rope Single x 75
  • Burpee x 8
  • Row Max Calories in Remaining Time

Rest 4 Minutes

In 4 Minutes:

  • Dumbbell Snatch Alternating Arms x 24 (10/side)
  • Jump Rope Single x 60
  • Burpee x 6
  • Row Max Calories in Remaining Time

Rest 4 Minutes

In 4 Minutes:

  • Dumbbell Snatch Alternating Arms x 20 (10/side)
  • Jump Rope Single x 45
  • Burpee x 5
  • Row Max Calories in Remaining Time

Level 2

In 4 Minutes:

  • Power Snatch (75/55) x 25
  • Double Under x 75
  • Row Max Calories in Remaining Time

Rest 4 Minutes

In 4 Minutes:

  • Power Snatch (95/65) x 20
  • Double Under x 60
  • Row Max Calories in Remaining Time

Rest 4 Minutes

In 4 Minutes:

  • Power Snatch (115/85) x 15
  • Double Under x 45
  • Row Max Calories in Remaining Time

Notes: Record total number of calories.  If doing singles – do 1:1 reps plus burpees (i.e. round 1: 8 burpees, round 2: 6 burpees, round 3: 5 burpees).  Power snatches should be manageable in small sets – scale appropriately so that you have about a minute on the rower each time.  No dropping bars loaded with only 10# plates!!  Partner up and share bars/rowers as needed!

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: Push Jerk, AMRAP8

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STRENGTH

Push Jerk, 4 sets of 7 reps

*Start moderate and build as you are able. Focus on touch and go reps if possible.  Take bar from the floor or rack. Rest 2 minutes between sets.

WOD

Level 1

AMRAP 8:

  • Dumbbell Power Clean x 2
  • Dumbbell Lunge x 2
  • Burpee x 2

*Reps increase by 2 each round.  I.e. 2 of each, 4 of each, 6, 8, 10… and so on.  Record round completed plus additional reps (i.e. Round 10 + 2 power cleans).  Hold dumbbells at side.

Level 2

AMRAP 8:

  • Power Clean (135/95) x 2
  • Front Rack Lunge (135/95) x 2
  • Burpee over the Bar (lateral) x 2

*Reps increase by 2 each round.  I.e. 2 of each, then 4 of each, 6, 8, 10… and so on.  Record round completed plus additional reps (i.e. Round 10 + 2 power cleans).  Each lunge counts as a rep.

EXTRA CREDIT (on your own)

3-5 Sets: 10-15x Push-up, 10-20x Hollow Rock

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

CrossFit Charlottesville Profile: Davis

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How long have you been doing CrossFit and what got you started?

About 3 years ago I was a member at a globo gym, really into the bodybuilding scene, and following some typical program online (5 days a week and of course chest day on Monday). I had always had some interest in CrossFit but honestly the memberships were outrageous in the DC metro area I was living in so I never forked up the money to join. Summer 2014 my now wife Samantha found a Groupon for 1 month unlimited membership to a local CrossFit gym so I gave it a go. I thought I was strong and in great shape when I started but I continually got by butt kicked by guys half my size and double my age. I drank the Kool-Aid immediately and haven’t looked back since!

What is your favorite movement in CrossFit?

Anytime I see ring muscle ups programed in a workout I get pretty excited, even though I am far from great at them. It was also the first “advanced” movement I learned so I feel some sort of personal connection to them! As boring as it is, I also really like rowing because it’s one of my better movements and one thing in CrossFit us tall folk excel in.

What activity do you enjoy doing most outside of the gym?

Not only am I a L1-CF trainer but at the time of this post I am also a level 28 PokemonGo trainer, so yea I’m kind of a big deal. When I’m not catching them all I also enjoy playing golf and visiting all the local breweries that the Charlottesville area has to offer! I also enjoy playing a good game of pick-up basketball, fantasy football, and (if you’re a UVA fan stop reading) GO HOKIES! Being new to Charlottesville, my wife Samantha and I also like to get out and explore Charlottesville and all it has to offer in our spare time.

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What is your favorite thing about CrossFit Charlottesville?

I’m going to stay away from the cliché “the community” answer so here we go. The bathrooms, they are a design masterpiece. The 400 meter route deserves an honorable mention here and the PVC pipes are of excellent quality. The leather couch is a great gathering place both pre and post-workout too. Ok I can’t avoid the community answer. Honestly, the people at CrossFit Charlottesville are what make it. When Samantha and I first moved here we knew no one in the area. We both immediately felt welcomed in the gym and we have met so many great people in the gym that we now call our close friends. There is also the perfect blend of competitiveness and good fun in the gym, unless Frank is in the class. Then it’s just pure competition against Frank.

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What advice would you give to someone considering CrossFit for the first time?

Another cliché answer here, just try it! There are plenty of options to get started, whether it’s the free into classes or a monthly membership, but the important thing is to just try it. Have patience getting through essentials. It may be boring at times but it’s a critical foundation. It will be so worth it when you’re standing over your barbell, music cranking, and you hear that 3-2-1-GO! Teach yourself. YouTube movements before workouts. Supplement what you read or watch with what the coaches tell you in the gym and you’ll make progress much faster. When I first started I would spend hours on YouTube watching videos on that days movements in the workout. Do it, you may be surprised how many tip videos there are on burpees! Most importantly, don’t be afraid to ask questions about ANYTHING! Seriously, ask a coach to help you with burpees, box jumps, rowing, running, sit-ups. Just because it isn’t a complex movement or doesn’t involve a barbell doesn’t mean there isn’t an efficient and correct way to do it. Mobility a problem or sore somewhere? Ask a coach! Ask us anything, it’s what we are there for!

What made you want to become a trainer?

I truly enjoy CrossFit and everything that encompasses it. I have learned a lot about it over the past few years through my certification, reading articles online, other coaches, and watching countless videos online. I have been in various other gyms before Charlottesville and thought I could bring everything I’ve learned in the past years to the members of CrossFit Charlottesville. It’s also super fun to push people to do things they didn’t think they could do, and to push them harder than they thought they could be pushed. It’s been very rewarding so far and I look forward to pushing the members of CrossFit Charlottesville to succeed and crush PRs in the years ahead!

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Monday Workout: Thruster, Jackie

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STRENGTH

In 10 Minutes, build to a heavy Thruster triple from the floor

WOD

Level 1

For Time:

  • Row x 750m
  • Thruster (35#) x 40
  • Ring Row x 20

Level 2

“Jackie”

For Time:

  • Row x 1000m
  • Thruster (45#) x 50
  • Pull-up x 30

Notes: Compare to Here.  Please do not drop empty bars!  We will run the workout in heats if necessary.

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

Saturday Team WOD 020417

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SATURDAY TEAM WOD

(1) AMRAP 8:

  • Wall Ball (20/14) x 40
  • Double Under x 40

(2) AMRAP 8:

  • Burpee Over Bar x 30
  • DB Snatch (55/35) x 30

(3) AMRAP 8:

  • Thruster (115/75) x 20
  • Chest to Bar Pull Up x 20

*Rest two minutes in between each AMRAP

**Teams get to choose the order of the AMRAPs. For example, a team could the AMRAPs in order, or they can do the third AMRAP first, etc.

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

Friday Workout: The Chief

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Bechmark WOD, “The Chief”

Complete 5 rounds of the following:

3 Minute AMRAP of:

  • Power Clean (135/95) x 3
  • Push-Up x 6
  • Air Squat x 9
  • Rest 1:00

Score complete rounds plus reps completed for each set (i.e. 4+1, 4+5, 4, etc.)

*Scale to hang power clean if needed, and elevate hands for push-ups.

Other Things Coming Up:

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

Thursday Workout: Toe to Bar, Box Jump, Kettlebell Swing

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WOD

Level 1

3 Rounds for Time:

  • V-Up x 12
  • Russian Kettlebell Swing x 15
  • Box Step Up (18/12) x 18

Level 2

5 Rounds for Time:

  • Toe to Bar x 12
  • Kettlebell Swing (70/53) x 15
  • Box Jump Step Down (24/20) x 18

Extra Credit

7 Sets: 3-5 Strict Handstand Push-ups (build in deficit if possible). Sub heavy dumbbell press, or work on hspu from box.

Other Things Coming Up:

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