Monday Workout: SP, Elizabeth

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STRENGTH

Strict Press, 5 sets of 3-5 reps, start ~80% and build as you are able

WOD

Level 1

15-12-9 Reps of Each for Time:

  • Dumbbell Hang Clean
  • Hands on Box Assisted Dip

Level 2

“Elizabeth”

21-15-9 Reps of Each for Time:

  • Squat Clean (135/95)
  • Ring Dip

Extra Credit Skill Work

3-5 sets: 5x Strict Pull-up + 5x Kipping Pull-up + 5x Kipping Chest to Bar Pull-up

Scale as needed. For example: 3 reps of each, or 3-5 sets of 15x Ring Row or 5-10x ring row mix with some other pull-up variation (i.e. one “negative” per round)

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

Saturday Team WOD 012817

Davis, Nick, Hannah, and Jarrett are competing this weekend at the SuperFit National Championship in the Team Division!  Hannah and Jarrett are competing in the Rx division tomorrow (Saturday), and Nick and Davis are competing in the Novice division on Sunday.  Good luck and represent CrossFit Charlottesville!  You can follow the competition online here: https://www.superfitgames.com/

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SATURDAY TEAM WORKOUT

AMRAP 30:

Teams of 3 People:

Partner 1: 500m Row

*Partners 2 and 3 (one person working at a time):

  • 10 Toes to Bar
  • 10 Hang Power Cleans (135/95)
  • 10 Handstand Push Ups (Open Standard)
  • 10 Front Rack Lunges

*Increase reps by 10 each round.  Once P1 finishes the row, partners rotate and another person moves to the rower, and so on.

ANNOUNCEMENTS

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

Friday Workout: CrossFit Total

Please note that if you want more time to perform your CrossFit Total – you are welcome to come in and warm-up and get started prior to the start of the evening class times.  Same goes for morning classes – you can use the gym between 6 and 9am to do your total if you think you’ll need more than an hour (must use lower room between 7 and 8am).  We will still have every class starting on our normal schedule with a trainer leading you through a guided warm-up and instruction, but we want you to have the option for more time if you need it.

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CrossFit Total

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift… There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

The first attempt would be a weight you know you can do for a heavy set of three if needed. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Back Squat x 1-1-1; rest as needed

Strict Press x 1-1-1; rest as needed

Deadlift x 1-1-1; rest as needed

Notes

  • Compare here
  • Use spotters when necessary, and be smart about your attempts.

ANNOUNCEMENTS

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

Thursday Workout: OTM, Intervals

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STRENGTH

OTM 10:

  • Even Minutes: Touch and Go Power Snatch (light) x 7-10 reps
  • Odd Minutes: Pistol x 6-10

*Scale Evens to 5x Hang Power Snatch. Scale Odds to 15x Air Squat or modified pistol.

WOD

Level 1

3 Sets, Every 3 Minutes:

  • Box Jump Step Down (18/12) x 12
  • Russian Kettlebell Swing AHAP x 20
  • Rest for Remainder

Level 2

3 Sets, Every 3 Minutes:

  • Box Jump Over x 15
  • Kettlebell Swing (70/53) x 20
  • Rest for Remainder

Record individual set times. Sets start at 0:00, 3:00, and 6:00

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

Wednesday Workout: Push Jerks, AMRAP

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STRENGTH

Every 90 Seconds for 6 sets: Push Jerk x 5

*Scale to Push Press if needed. Start around 70% and build as you are able.

WOD

Level 1

AMRAP 15:

  • Run x 400m (4 laps in parking lot)
  • Wall Ball (14/8) to 9′ x 20
  • Ring Row x 15

Level 2

AMRAP 15:

  • Run x 400m
  • Wall Ball (20/14) x 20
  • Pull-up x 15 (Rx open competitors: Chest to Bar)

*Sub 500m row if needed.

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

Tuesday Workout: FS, DU, Dips, Row/Burpee

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STRENGTH

3 Sets:

A1. Front Squat, (from floor) x 15

A2. Max Rep Double Unders x 30 seconds (or 15x Box Jump Step Down)

A3. Ring Dip x 10-15

Rest 2-3 Minutes

*These are supersets – i.e. do 15 front squats, then 30 second max rep double unders, then 10-15 ring dips, then rest 2-3 minutes before starting next set.  Front squats must be an unbroken set of 15. Break up ring dips as needed, but ideally shoot for only 1-2 breaks.  Scale Front Squat to Goblet Squat if necessary. Scale Double Unders to 15x Box Jumps. Scale Ring Dips to box dips or dips with band.  Front Squats should be done at ~50% of a 1RM.

WOD

Level 1

15-12-9 Reps of Each for Time:

  • Row (cals)
  • Burpee

Level 2

21-15-9 Reps of Each for Time:

  • Row (Cals)
  • Burpee over Erg

*Break up into heats for workout if necessary

Other Things Coming Up:

  • January 22, 1230PM: Yoga at the Gym
  • February 4, 845AM-330PM: Habitat Build Day – Register Here!
  • February 19, 1230PM: Porkapolooza!!
  • February 23, 8PM: Open WOD 17.1 Announcement

Monday Workout: Open WOD 13.4

Good luck on your next assignment, Ashley!  We’ll miss you and your always positive attitude around the gym – especially in the noon class!  We hope that you will find your way back to Charlottesville in the future, and come back and visit any time!

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WOD

CrossFit Games Open WOD 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

  • Clean and Jerk (135/95) x 3
  • Toes-to-Bar x 3
  • Clean and Jerk x 6
  • Toes-to-Bar x 6
  • Clean and Jerk x 9
  • Toes-to-Bar x 9
  • Clean and Jerk x 12
  • Toes-to-Bar x 12
  • Clean and Jerk x 15
  • Toes-to-Bar x 15
  • Clean and Jerk x 18
  • Toes-to-Bar x 18 . . .

Compare here

Notes

  • For Level 1, scale to V-ups, and consider using dumbbells for clean and jerks.
  • This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
  • Every rep counts in this workout. You will enter your score as the total number of reps.

EXTRA CREDIT

3-5 Sets: 5 Dumbbell Strict Press right into 10 Dumbbell Push Press. Rest as needed between sets.

ANNOUNCEMENTS

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

Saturday Team WOD, 012117

REMINDER: YOGA AT 12:30PM THIS SUNDAY!


SATURDAY TEAM WOD (10AM):

AMRAP 30:

  • 10 Deadlifts (275/185)
  • 20 Chest to Bar Pull Ups
  • 10 Deadlifts (275/185)
  • 30 Box Jumps (24″/20″)
  • 10 Deadlifts (275/185)
  • 40 Toes to Bar
  • 10 Deadlifts (275/185)
  • 50 Bar-Facing Burpees (Lateral if not enough space)

Other Things Coming Up:

  • This Sunday, January 22, 1230PM: Yoga at the Gym
  • February 4, 845AM-330PM: Habitat Build Day – Register Here!
  • February 19, 1230PM: Porkapolooza!!
  • February 23, 8PM: Open WOD 17.1 Announcement

Friday Workout: Isabel

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Benchmark WODs
For the next 4 weeks, we will be doing 2 benchmark WODs each week on Monday and Friday. Most of the benchmarks will be different from last year’s WODs, and we delayed the start this year so that everyone could have a little time to adjust after the holidays : ). The WODs will comprise named workouts (i.e. Fran, Isabel, Jackie, etc.), past Open workouts, or other benchmarks (i.e. CrossFit Total).  In about 6 months, we will repeat those benchmark WODs to have another measure of your progress.  Make sure you record your scores and post to the comments! It’s as simple as recording your time and any scaling options that you used during the workout.  We are all here to get better, so keep the focus on yourself and what you’re doing to get there!

Register for the CrossFit Games Open!
As we get nearer to the CrossFit Games Open, we’ll be incorporating days with a little higher volume of technical lifts and gymnastics movements, as well as the occasional repeat Open workout.  We will still be incorporating strength work as we get nearer to the open, and some of that strength work will be aimed towards OTM work or heavier volume with shortened rest periods.  Even if you have no plan to participate in the open, this period of the year is a great way to switch up the training focus a little, so have fun with it and enjoy the process.  And don’t forget to register for the 2017 CrossFit Games Open soon if you are planning to participate!  Registration is open from now until the submission deadline of the first WOD (Feb 27). We will be making some changes this year to how we’ve run the open workouts in the past, and more info on that will be released as we get closer to Open WOD 17.1 towards the end of February.

Put forth 100% effort into your workouts, but make sure you are prioritizing rest and recovery in your training!  Take rest days when you need it – rest is what allows you to recover and come back stronger. Three to four days of training in a row is more than optimal, and you need to listen to your body and take necessary steps to optimize recovery.  Check out this resource on optimizing recovery:  All About Recovery from Precision Nutrition


PRE-WOD

Snatch Technique Work. Then quickly build to a challenging power snatch. No record, just “touch” on a couple of challenging singles prior to starting the workout.

WOD

“Isabel”

30 Snatches (135/95) For Time

Notes: Scale to hang power snatches if necessary. Consider doing “Grace” (30 Clean and Jerks) if you’ve never done it before or feel more comfortable with clean and jerks.

CASH OUT

4 Sets: 10-15x Ring Row, 30-60 Second Plank Hold

Other Things Coming Up:

  • January 22, 1230PM: Yoga at the Gym
  • February 4, 845AM-330PM: Habitat Build Day – Register Here!
  • February 19, 1230PM: Porkapolooza!!
  • February 23, 8PM: Open WOD 17.1 Announcement

Thursday Workout: OTM, Run, Squat

 crossfit-charlottesville_0616
Benchmark WODs
For the next 4 weeks, we will be doing 2 benchmark WODs each week on Monday and Friday. Most of the benchmarks will be different from last year’s WODs, and we delayed the start this year so that everyone could have a little time to adjust after the holidays : ). The WODs will comprise named workouts (i.e. Fran, Isabel, Jackie, etc.), past Open workouts, or other benchmarks (i.e. CrossFit Total).  In about 6 months, we will repeat those benchmark WODs to have another measure of your progress.  Make sure you record your scores and post to the comments! It’s as simple as recording your time and any scaling options that you used during the workout.  We are all here to get better, so keep the focus on yourself and what you’re doing to get there!

Register for the CrossFit Games Open!
As we get nearer to the CrossFit Games Open, we’ll be incorporating days with a little higher volume of technical lifts and gymnastics movements, as well as the occasional repeat Open workout.  We will still be incorporating strength work as we get nearer to the open, and some of that strength work will be aimed towards OTM work or heavier volume with shortened rest periods.  Even if you have no plan to participate in the open, this period of the year is a great way to switch up the training focus a little, so have fun with it and enjoy the process.  And don’t forget to register for the 2017 CrossFit Games Open soon if you are planning to participate!  Registration is open from now until the submission deadline of the first WOD (Feb 27). We will be making some changes this year to how we’ve run the open workouts in the past, and more info on that will be released as we get closer to Open WOD 17.1 towards the end of February.

Put forth 100% effort into your workouts, but make sure you are prioritizing rest and recovery in your training!  Take rest days when you need it – rest is what allows you to recover and come back stronger. Three to four days of training in a row is more than optimal, and you need to listen to your body and take necessary steps to optimize recovery.  Check out this resource on optimizing recovery:  All About Recovery from Precision Nutrition


STRENGTH

OTM 10:

Odd min – Hang Power Clean x 3

Even min – Handstand Push-up x 5-12

*Start at moderate weight on hang power clean and build as you are able. Choose challenging rep range on handstand push-up, but aim for an unbroken set or 1 break if necessary. Scale to regular push-ups, or l-seated dumbbell press. 5 sets of each movement.

WOD

Level 1

For Time:

  • Run x 600m (6x laps in parking lot)
  • Goblet Squat x 20
  • Run x 250m
  • Goblet Squat x 15
  • Run x 200m
  • Goblet Squat x 10

Level 2

For Time:

  • Run x 800m
  • Front Squat (95/65) x 30
  • Run x 400m
  • Front Squat (95/65) x 20
  • Run x 200m
  • Front Squat (95/65) x 10

*Wear reflective vests if running in dark.

Other Things Coming Up:

  • January 22, 1230PM: Yoga at the Gym
  • February 4, 845AM-330PM: Habitat Build Day – Register Here!
  • February 19, 1230PM: Porkapolooza!!
  • February 23, 8PM: Open WOD 17.1 Announcement