Purpose:

UPLIFT – Pure Strength and Power for Women – is a 6-week strength class specifically designed for women who are interested in taking their athletic performance to the next level. Get experienced coaching in a small group environment (max of 10 participants), and see real results in 6 weeks.

What can you expect from the program?
  • Six 90 minute classes (class meets every Saturday from 9:00-10:30AM)
  • Two additional days of supplemental workout programming each week to be done on your own or with the guidance of a coach during our regularly scheduled strength class (18 total workouts)
  • Movement screening (performed before the start of the program)
  • Mobility work specific to your needs

Experience results through improvement of technique, measurable strength gains and increased speed and power. Benefit from a personalized movement screening, individualized coaching and supplemental programming in a small group setting.

Who can join? What’s the cost?

UPLIFT is open to all women who range from beginner to advanced athletes. The class is limited to 10 participants and admission will be taken on a first come, first serve basis.

Members of CrossFit Charlottesville$99 (you will need to request a coupon code prior to checking out if you are a member)

Non-Members$169 with access to the strength room twice a week during the following times: Tuesday/Thursday 6:30-8:00PM, Sunday 11-12:30PM (alternate times available upon request)

UPLIFT -REGISTER HERE!

Where:

CrossFit Charlottesville – Located at 1309 Belleview Avenue off of River Road

When:

September 16 at 6:00PM: Kick-off potluck and Movement Screening

September 17 – October 22, 2016: Class meets each Saturday from 9:00AM to 10:30AM

Class Format:

  1. Dynamic warm-up
  2. Individualized technique work, focusing on proper form and mindset
  3. Challenging strength workout, which may include partner work, intervals, and circuits
  4. Cool-down with mobility work

UPLIFT – 9/17 to 10/22 – REGISTER HERE!

Supplemental Programming:

Participants will receive a 6-week supplemental training program that includes 2 additional strength workouts per week designed to compliment the class programming. These additional workouts can be done during C-ville Strength class times.  C-ville Strength meets every Tuesday/Thursday from 6:30PM-8:00PM, and Saturday/Sunday from 11:00AM-12:30PM.  If you are unable to complete any supplement training during this class time, there are other times available when you can do the work in an un-coached session.  Please email us if this is the case!

Requirements:

  • Movement screen performed by class coach (to be preformed at the Kick-off Potluck)
  • 3RM performed within the last 3 months for deadlift, front squat and standing military/strict press
  • Maintaining a workout log/journal throughout the program
  • Must be able to attend at least 5 of the 6 classes

Meet the Coach!

Dominique Calvani

  • Certified Personal Trainer (NASM)
  • Certified Olympic Weightlifting Coach (USAW)
  • StrongWoman Coach
  • StrongWoman athlete who has medaled in every competition she has entered
  • Qualified to compete in 2016 StrongWoman National Competition – N.A.S.
  • Qualified to compete in 2017 StrongWoman National Competition – U.S.S.
  • Qualified to compete in 2016 Women’s Pro World Competition – U.S.S

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Questions?

Please email us at info@crossfitcharlottesville.com with “UPLIFT” in the subject line.  Thanks!

Testimonials:

“Dominique is so much more than a trainer; she exudes pure passion and true dedication in everything she does, which I absolutely saw translated throughout our training together. Her motivation and ability to get the best out of everyone around her is unreal. She pushed me to do things I never thought were possible, without even realizing how much work I put in – because every second of the training was so much fun.”

-Emma Palmerton

Emma

“Working out with Dominique on a weekly basis caused a dramatic change in my outlook on fitness and my own personal body image. She provided constant encouragement and her enthusiasm was infectious; I found myself pushing myself much further than I typically would just because she made me think I could – and she was right! Dominique made me realize that it didn’t matter what other people were doing, but when I stepped up to the platform it was all about what I could do and how to push myself… I couldn’t be more grateful to Dominique for forcing me out of my comfort zone and into her world of female empowerment, where anything was possible if you were willing to work for it.”

-Joey Merrill

Joey

UPLIFT -REGISTER HERE!

Friday Workout: AMRAP 15, Core Work

We are having our monthly potluck/grill-out at the gym tonight!  Come out and bring something to throw on the grill and/or a side to share and have a good time!  We will have some beer on ice, but feel free to bring your own drinks as well.  RSVP here

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WOD

Level 1

AMRAP 12:

  • Wall Ball (12/6) to 9′ x 15
  • Run x 400m
  • Ring Row x 15

Level 2

AMRAP 15:

  • Wall Ball (20/14) x 20
  • Run x 400m
  • Pull-up x 20

Core Work (Trainer Led)

Alternating Tabata (8 round of each movement – 20 seconds on, 10 seconds off):

  • Hollow Rock
  • Supermans

ANNOUNCEMENTS

Thursday Workout: Thruster, Burpee

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Strength

Work up to a heavy 3 Rep Thruster in 10 Minutes

WOD

Level 1

10 Total Sets:

  • 30 Seconds Work: 3 Thrusters (75/35), then max rep burpees
  • 30 Seconds Rest

*Score is lowest number of burpees completed

Level 2

15 Total Sets:

  • 30 Seconds Work: 3 Thrusters (155/105), then max rep burpees over the bar
  • 30 Seconds Rest

*Score is lowest number of burpees completed

ANNOUNCEMENTS

Wednesday Workout: Snatch EMOM, Row Sprint

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Strength

20 Minute EMOM: Power Snatch + Full Snatch + Overhead Squat

*Scale to Hang Power Snatch x 2 + Overhead Squat (or Overhead Lunge on each side)

Conditioning

  • Row x 250m
  • Rest 2 Minutes
  • Row x 250m

Record time for each 250m interval

ANNOUNCEMENTS

Tuesday Workout: MU, Team WOD

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STRENGTH

Level 3: 3 Attempts at a max rep set of Muscle Ups (bar or ring)

Level 2: 3 Sets: 6-8 Strict C2B Pull-ups + 6-8 Ring Dips, rest 1-2 minutes between sets

Level 1: 3 Sets: 6-8 Supine Ring Rows + 6-8 Box Dips, rest 1-2 minutes between sets

*Scale pull-ups and dips as needed (i.e. strict chin over bar, etc.)

WOD

In Teams of 2, AMRAP 20*:

  • Row x 500m
  • Handstand Push-up x 10
  • Burpee x 20
  • Abmat Sit-up x 30
  • Air Squat x 40

Notes: One person working at a time.  *If you are the actively working partner, you must complete 10 Air Squats every time you switch out with your partner.  Scale this number as needed.  For example, If I row 250m, when I get off the rower to let my partner take over, I must do 10 air squats during that period.

Scale variations as needed per partner (i.e. push-up for handstand push-ups).

ANNOUNCEMENTS

Monday Workout: Test WOD, Guardians’ Gauntlet Info

Not sure what the Guardians’ Gauntlet is all about?  The following is from their event page, and has all of the information you need as well as details on how to register!

The Albemarle County Police Foundation is proud to announce the first annual Guardians’ Gauntlet 5K Obstacle Challenge. This course will be designed as an inclusive event with 15 -17 various obstacles that will challenge you athletically while you work with teammates or other racers to successfully complete the course. There will be something for everyone. We will have a competitive wave start first, followed by multiple waves of individuals and teams. You will also find some of our ACPD Officers participating or providing help at various obstacles. In fact, some of our obstacles will emulate officer training scenarios. This day is meant for the family to come out to share in the event, cheer each other on and meet some of the Officers who protect our community everyday. There will be live music and much more for those attending to support participants. In our inaugural year, the minimum age to race will be 18. We look forward to growing this event with your support! Please sign up on your own or encourage your friends and co-workers to join you on a team! We look forward to seeing you out there “Supporting those who protect us.”

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We are going to be changing up the programming for the next 5 weeks to get better prepared for this race.  And even if you are unable to participate in the race this will be a good opportunity to make favorable adaptations in your training by switching up the focus. There will still be plenty of focused strength work, but with a bias towards more cardiovascular endurance and short sprint intervals.

WOD

Level 1

Complete the Following for Time:

  • Run x 800m
  • Hang Power Snatch x 20
  • Row x 1000m
  • Hang Power Clean + Jerk x 20
  • Run x 400m

Level 2

Complete the Following for Time:

  • Run x 1 Mile
  • Power Snatch (135/95) x 25
  • Row x 1500m
  • Power Clean and Jerk (135/95) x 25
  • Run x 400m

Notes: We will start staggered if there are not enough rowers for everyone in the class.  Choose weight on barbell movements that allows you to move in small touch and go sets or quick singles. No dropping bar loaded with only 10# plates.

ANNOUNCEMENTS

Friday Workout: DL, 3 Rounds

Hey CF C-ville members!  We have an awesome new group on Facebook, so please request to join here: CF C-ville Members Group.  We will use this group as a forum and it will allow us to better connect and communicate upcoming events, things going on at the gym, comps, etc.

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STRENGTH

Deadlift, 5 sets of 3 reps

Notes: Rest up to 2 minutes between sets and try to work at 80% of a 1RM across all sets (or around 90% of your 3RM)

WOD

Level 1

3 Rounds for Time:

  • Push-up x 15
  • Box Jump Step Down (18/12) x 15
  • Wall Ball (12/6) x 25

Level 2

3 Rounds for Time:

  • Handstand Push-up x 10-15
  • Box Jump Step Down (24/20) x 20
  • Wall Ball (20/14) x 30

Notes: Scale reps on HSPU if necessary so that you can complete it unbroken or in 2-3 sets, or consider subbing standing dumbbell press.

ANNOUNCEMENTS

  • August 6 – “31 Heroes” WOD from 9-11AM!  See the event HERE for info on how you can get involved.  There will be no 10AM class this Saturday due to the WOD.
  • August 12 – Potluck at the gym!  RSVP Here

Thursday Workout: Run, Snatch, T2B

Hey CF C-ville members!  We have an awesome new group on Facebook, so please request to join here: CF C-ville Members Group.  We will use this group as a forum and it will allow us to better connect and communicate upcoming events, things going on at the gym, comps, etc.

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We miss you, Joyce! Good luck in med school this year!

WOD

Level 1

3 Rounds for Total Time:

  • Run x 250m
  • Hang Power Snatch x 6*
  • V-Up x 12
  • Rest 2 Minutes

Notes: Consider subbing dumbbell snatch (5 reps/side)

Level 2

5 Rounds for Total Time:

  • Run x 250m
  • Power Snatch x 6 (135/95)
  • Toe to Bar x 12
  • Rest 2 Minutes

Notes: Scale reps on toe to bar if needed to maintain consistent output. Sub 300m row if necessary for run.

ANNOUNCEMENTS

  • August 6 – “31 Heroes” WOD from 9-11AM!  See the event HERE for info on how you can get involved.  There will be no 10AM class this Saturday due to the WOD.
  • August 12 – Potluck at the gym!  RSVP Here

Wednesday Workout: PC+SJ, 5 Rounds

Hey CF C-ville members!  We have an awesome new group on Facebook, so please request to join here: CF C-ville Members Group.  We will use this group as a forum and it will allow us to better connect and communicate upcoming events, things going on at the gym, comps, etc.

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STRENGTH

Power Clean + Split Jerk, 2 Reps every 90 seconds for 5 Sets

Notes: Start at moderate weight (~70% of 1RM Power Clean) and build as you are able.

WOD

Level 1

3 Rounds for Time of:

  • Hang Power Clean x 10
  • Push Press x 10
  • Front Rack Lunge x 10 (5/side)
  • Row x 20/15 Cals (or Run x 250m)

*Choose challenging weight for barbell movements. 15 Minute Time Cap for L1

Level 2

5 Rounds for Time of:

  • Hang Power Clean x 10
  • Shoulder to Overhead x 10
  • Front Squat x 10
  • Row x 20/15 Cals (or Run x 250m)

Notes: 20 Minute Time Cap. Barbell Weight: 115/85.  Row is 20 cal for men, 15 cal for women.  Scale as needed to maintain consistent output each round.

ANNOUNCEMENTS

  • August 6 – “31 Heroes” WOD from 9-11AM!  See the event HERE for info on how you can get involved.  There will be no 10AM class this Saturday due to the WOD.
  • August 12 – Potluck at the gym!  RSVP Here

Tuesday Workout: Dips, AMRAP

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STRENGTH

A1. Dip on Rings or Parallettes (on boxes), 5-7 x 4 sets, rest 30 seconds

A2. Slam Ball, 15 x 4 sets, rest 60 seconds

Notes: A1 and A2 are supersets – do a sets of 5-7 dips, rest 30 seconds, then do a set of slam balls, rest 60 seconds, then go back to the dips.  Dips should be strict, unweighted. For an added challenge, do ring dips with 21X1 Tempo (i.e. 2 second lower, pause in bottom position, up fast, then 1 second pause in hold before doing next rep).

WOD

Level 1

AMRAP 11:

  • Burpee x 15
  • Russian Kettlebell Swing (40/20) x 20
  • Jump Rope Single x 50

Level 2

AMRAP 11:

  • Burpee x 15
  • Kettlebell Swing (53/35) x 20
  • Double Under x 50

*For L2, do 2x reps single unders if necessary rather than adding burpees.

ANNOUNCEMENTS

  • August 6 – “31 Heroes” WOD from 9-11AM!  See the event HERE for info on how you can get involved.  There will be no 10AM class this Saturday due to the WOD.
  • August 12 – Potluck at the gym!  RSVP Here