January Challenge: Row Across the Atlantic Ocean for Time

Because we are badass, we are going to have a challenge of EPIC proportions starting January first.

Our goal is to work as a team and row across the Atlantic for time. We are estimating the distance at 3,000 miles or 4.8 million meters.

Here’s how it works:

  • Rowing can be done before or after class and needs to be done in increments of 1,000 meters.
  • Workouts that include rowing count.
  • We will setup a scoresheet where you can record your distance rowed and time.
  • This will start Jan 1 and continue until we complete the last segment.
  • Once we complete the challenge, we will throw a party, with beer!  You can only attend if you have rowed at least 10,000 meters over the time period.
  • There will be small prizes for the people who row the most.

If you want to compare records, check this.

Monday Workout: Backsquat, Snatch Deadlift, Push Press

Strength
  • Back squat – 80% x 3 x 5
  • Snatch deadlift – 100% (of snatch) x 3 x 3
  • Push press – 73% x 5 x 5

 

Friday Workout: Overhead Squat, Snatch and a Quickie

All Friday Classes are on a normal schedule.

Strength

Overhead Squat 3-3-3-3 w/ 3 second pause at bottom

High Hang Snatch 60% 2-2-2-2

WOD

8 Minute AMRAP

  • 10 Clapping Pushups
  • 10 Jumping Squats (45# / 35#)

Be careful about jumping squats.

Thursday Workout: 12 Days of CrossFit

Lunch Class is ON Today.

Evening Classes Cancelled. Check back for updates on Friday.

Please share rowers and bars.

On the first day of CrossFit,
my trainer sent to me
a 100 meter Row.

On the second day of CrossFit,
my trainer sent to me
Two 95 pound Sumo Deadlift High-pulls (65 pounds for women),
And a 100 meter Row.

On the third day of CrossFit,
my trainer sent to me
Three 95 pound Thrusters (65 pounds for women),
Two 95 pound Sumo Deadlift High-pulls,
And a 100 meter Row.

On the fourth day of CrossFit,
my trainer sent to me
Four Kipping Pull-ups,
Three 95 pound Thrusters,
Two 95 pound Sumo Deadlift High-pulls,
And a 100 meter Row.

On the fifth day of CrossFit,
my trainer sent to me
Five Burpees,
Four Kipping Pull-ups,
Three 95 pound Thrusters,
Two 95 pound Sumo Deadlift High-pulls,
And a 100 meter Row.

On the sixth day of CrossFit,
my trainer sent to me
Six Box Jumps,
Five Burpees,
Four Kipping Pull-ups,
Three 95 pound Thrusters,
Two 95 pound Sumo Deadlift High-pulls,
And a 100 meter Row.

On the seventh day of CrossFit,
my trainer sent to me
Seven Push-ups,
Six Box Jumps,
Five Burpees,
Four Kipping Pull-ups,
Three 95 pound Thrusters,
Two 95 pound Sumo Deadlift High-pulls,
And a 100 meter Row.

On the eighth day of CrossFit,
my trainer sent to me
Eight 1.5 pood Kettlebell Swings (1 pood for women),
Seven Push-ups,
Six Box Jumps,
Five Burpees,
Four Kipping Pull-ups,
Three 95 pound Thrusters,
Two 95 pound Sumo Deadlift High-pulls,
And a 100 meter Row.

On the ninth day of CrossFit,
my trainer sent to me
Nine 20 pound Wall-Balls (14 pounds for women),
Eight 1.5 pood Kettlebell Swings,
Seven Push-ups,
Six Box Jumps,
Five Burpees,
Four Kipping Pull-ups,
Three 95 pound Thrusters,
Two 95 pound Sumo Deadlift High-pulls,
And a 100 meter Row.

On the tenth day of CrossFit,
my trainer sent to me
Ten Abmat Sit-ups,
Nine 20 pound Wall-Balls (14 pounds for women),
Eight 1.5 pood Kettlebell Swings,
Seven Push-ups,
Six Box Jumps,
Five Burpees,
Four Kipping Pull-ups,
Three 95 pound Thrusters,
Two 95 pound Sumo Deadlift High-pulls,
And a 100 meter Row.

On the eleventh day of CrossFit,
my trainer sent to me
Eleven Jumping Air Squats,
Ten Abmat Sit-ups,
Nine 20 pound Wall-Balls (14 pounds for women),
Eight 1.5 pood Kettlebell Swings,
Seven Push-ups,
Six Box Jumps,
Five Burpees,
Four Kipping Pull-ups,
Three 95 pound Thrusters,
Two 95 pound Sumo Deadlift High-pulls,
And a 100 meter Row.

On the twelfth day of CrossFit,
my trainer sent to me,
Twelve Double-unders,
Eleven Jumping Air Squats,
Ten Abmat Sit-ups,
Nine 20 pound Wall-Balls (14 pounds for women),
Eight 1.5 pood Kettlebell Swings,
Seven Push-ups,
Six Box Jumps,
Five Burpees,
Four Kipping Pull-ups,
Three 95 pound Thrusters,
Two 95 pound Sumo Deadlift High-pulls,
And a 100 meter Row!

Wednesday Workout: Front Squat and AMRAP

Strength

Front squat – 75% x 4 x 5

WOD

10 Minute AMRAP of

  • 5 Chest to Bar Pullups
  • 7 Hang Power Cleans (111 / 89)

Starting in the second minute, each minute must start with 5 burpees.

Tuesday Workout: Muscle Snatch & Power Snatch

Strength
  • Muscle snatch – 40% (of snatch) x 3 x 2
  • Power clean + jerk – 60% x3 x3

Extra Credit WOD (done on your own)

3 Rounds

  • Row 250 Meters
  • 20 Kettelbell Swings (2 / 1.5 Pood)

 

Monday Workout: Strong People Are Better Than Weak People

Strength

  • Back squat – 75% x 5 x 5
  • Clean deadlift – 90% (of clean) x 5 x 3
  • Push press – 70% x 5 x 5

Thanks to Steve for the pic of the Freedom5k!

 

5K on Saturday!

Wear your blue CrossFit Charlottesville shirts if you have them!

From Martha…

To all participants in the Freedom 5K – especially those who either have never run in a early morning race in winter or who aren’t avid runners.  To be comfortable in a Virgina winter run, with temperatures getting lower as they are this week, best advice is wear a hat and gloves, some sort of wicking fabric top (underneath your Crossfit Charlottesville t-shirt of course) and either shorts or tights.  Try not to overdress and remember to drink plenty of water the night before as well as in the morning.  Cooler temps. sometimes take our natural thirst away but it is equally important to hydrate.

We’ll do a group picture after the race is done.

Friday Workout: Run 5K

No 8AM Saturday Class. Holiday Party is at 2PM at Boylan Heights.

CrossFit Kids starts at 1PM. 11AM Makeup, On Ramp and 12 Noon Oly Lifting are still on.

LAST TIME TO TAKE NUTRITION CHALLENGE PICTURES is 5 PM until 6:15PM on Friday. Get some. $300 prize!

Skill Work

Jerk

WOD

Run 5K

Thursday Workout: Front Squats and Double Unders

Skill

Muscle Up Practice

WOD

3 rounds for time of:

  • 15 Front Squats (133#/89#)
  • 50 Double Unders