Wednesday Workout: Bring A Friend Day Team WOD!

Today is Bring A Friend Day! Bring a friend to any class on the schedule for the team WOD below. Please register for classes in advance (this applies to everyone working out this day) on our Front Desk site HERE. Classes at 6am, 7am, 8am, Noon, 445pm, 545pm, 645pm. Thanks!

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SKILL

Row technique – share a rower with 1-2 people and work on positioning on the rower

WOD

In Teams of 3, Complete the Following for Total Reps:

AMRAP 15:

  • P1: Row x 200m
  • P2: Max Rep Wall Balls
  • P3: Max Rep Burpee Box Jump

Notes: The pace is determined by the person on the rower.  Once P1 has completed the 200m row, teammates rotate and continue until time is completed.  Reps can only be completed when person on the rower is actively rowing (reset rower monitor each time new person gets in).  Goal should be to row at moderate pace so that your teammates aren’t left working forever ; ), but save a little in the tank for the wall balls and burpee box jumps.  If there is a team of 2 people, do 45 seconds of work, 15 seconds of rest the entire way through.

*Record total wall ball reps and burpee box jump reps.

CASH OUT

Plank Party: Tabata Planks (add weight if possible

ANNOUNCEMENTS

See our Facebook Events page for up-to-date info on what’s going on!

Tuesday Workout: HSPU Work, 5 Rounds

Tomorrow (Wednesday) is Bring A Friend Day! Bring a friend to any class on the schedule for a fun team workout. Please register for classes in advance (this applies to everyone working out this day) on our Front Desk site HERE. Thanks!

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STRENGTH

5 sets of 3 Strict Deficit Handstand Push-up

or

5 sets of 3-5 Dumbbell L-Seated Press, as heavy as possible

*If doing strict deficit, record deficit.  Scale to no deficit if needed, but keep strict if possible

WOD

Level 1

3 Rounds for Time:

  • Push Press x 10
  • Lunge x 20 (10/side)
  • Jump Rope Single x 100 or Single x 50 + 5 Burpees

Level 2

5 Rounds for Time:

  • Shoulder to Overhead (135/95) x 10
  • Lunge x 20 (10/side)
  • Double Under x 50

CASH OUT

Hip Stretch, trainers choice

ANNOUNCEMENTS

See our Facebook Events page for up-to-date info on what’s going on!

Monday Workout: Hang Power Clean, AMRAP DL, HPC, Burpee

Wednesday is Bring A Friend Day! Bring a friend to any class on the schedule for a fun team workout. Please register for classes in advance (this applies to everyone working out this day) on our Front Desk site HERE

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STRENGTH

Hang Power Clean, Build to a heavy Single in 10-15 Minutes

WOD

Level 1

AMRAP 10:

  • Deadlift (75/45) x 3
  • Hang Power Clean (75/45) x 3
  • Burpee x 3
  • Deadlift x 6
  • Hang Power Clean x 6
  • Burpee x 6
  • DL x 9
  • HPC x 9
  • Burpee x 9
  • and so on…

Level 2

AMRAP 10:

  • Deadlift (135/95) x 3
  • Hang Power Clean (135/95) x 3
  • Burpee over the Bar x 3
  • Deadlift x 6
  • Hang Power Clean x 6
  • Burpee Over the Bar x 6
  • DL x 9
  • HPC x 9
  • Bar Burpee x 9
  • and so on…

Notes: Continue to add 3 reps each round until time is up.  Record the set you complete plus any additional reps.

CASH OUT

  • L-Hang or L-Sit – accumulate 2 minutes on your own

*Scale as needed (i.e. accumulate 1 minute or bent knee/one leg bent, etc.)

ANNOUNCEMENTS

See our Facebook Events page for up-to-date info on what’s going on!

Friday Workout: Chipper, Core Work

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WOD

Level 1

  • Front Squat (95/65) x 15
  • Run x 500m
  • Rope Pull x 10-15
  • Row x 600m
  • Hang Squat Clean x 10

*run 5x laps in parking lot (i.e. to street and back 5 times)

Level 2

Complete the Following for Time:

  • Overhead Squat (135/95) x 15
  • Run x 800m
  • Rope Climb x 10*
  • Row x 800m
  • Squat Clean (185/135) x 10

*Start from standing position (no jump). Scale reps if needed.

**Use one bar for both barbell movements – scale appropriately.  If you need to sub running for 800m row, do 600m run (i.e. turnaround before last turn on 800m course).

Compare Here

CASH OUT

4 Sets:

  • 20 Second Russian Twist
  • 10 Second Rest
  • 20 Second Superman Hold
  • 10 Second Rest

Then, Mobilize

ANNOUNCEMENTS

See our Facebook Events page for up-to-date info on what’s going on!

Thursday Workout: Back Squat, Box Jump, KBS, DU

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STRENGTH

Back Squat, quickly build to a heavy single for the day (around 85-90% of a 1RM)

WOD

Level 1

AMRAP 8:

  • Box Jump Step Up (18/12) x 12
  • Russian Kettlebell Swing x 20
  • Jump Rope Single x 50
  • Burpee x 5

Level 2

AMRAP 8:

  • Box Jump Step Down (24/20) x 15
  • Kettlebell Swing (53/35) x 25
  • Double Under x 50

CASH OUT

Tabata Row (for total distance)

ANNOUNCEMENTS

See our Facebook Events page for up-to-date info on what’s going on!

Wednesday Workout: Team WOD, Farmer Carry, Wall Ball, Power Snatch, Muscle Up

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SKILL WORK

Power Snatch technique

WOD

In Teams of 2, AMRAP 25:

  • Farmer Carry (70s/50s) x 100m
  • Wall Ball (20/14) x 20
  • Power Snatch (95/65) x 10
  • Muscle Up x 5

Notes:  One person working at a time. Level 1 Subs – For Muscle ups – sub 2x pull-ups (or some variation) + hand release push-up.  Scale to hang power snatch or 2x rep dumbbell snatch for power snatches if necessary.  Consider alternating movements for efficiency (i.e. P1 does 20 wall balls, P2 does power snatches, P1 does muscle ups, and so on..)

ANNOUNCEMENTS

See our Facebook Events page for up-to-date info on what’s going on!

Tuesday Workout: Handstand Skill Work, OTM Workout

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SKILL WORK

Handstand Skill Work

Spend 5-10 Minutes on Either Skill Option Prior to Strength Work (options listed in order of difficulty)

  • Option A: 3 sets of 30-45 second Front Leaning Rest (on rings or paralletes)
  • Option B: 3 sets of 10-30 second Handstand Hold (belly to wall)
  • Option C: 3 sets of 10-20 shoulder taps in handstand against wall (belly to wall)
  • Option D: 3 Sets of max effort freestanding hs hold (if you have a 10+ second hold)

Notes: Build off of skill work from earlier in the month

WOD

Level 1

EMOM for 15 Minutes:

  • 1′ – Dumbbell Push Press x 5
  • 2′ – Row x 8-10 Cals
  • 3′ – V-Up x 8-12

Notes: 5 sets of each – on minute 1 do 5 db push press, on minute 2 do 8-10 calorie row, and on minute 3 do 8-12 V-Ups.  Choose weight on the push press.  Share bars and rowers with someone if you can, and start staggered on different movements.

Level 2

EMOM for 21 Minutes:

  • 1′ – Push Press x 5
  • 2′ – Row x 10-15 Cals
  • 3′ – Toe to Bar x 8-12

Notes: 7 sets of each – on minute 1 do 5 push press, on minute 2 do 10-15 calorie row (should not be more than 40-45 seconds on the rower), and on minute 3 do 8-12 toes to bar.  Choose weight on the Push Press.  Share bars and rowers with someone if you can, and start staggered on different movements.  Record push press weight, calories on rower, and toe to bar reps.

ANNOUNCEMENTS

See our Facebook Events page for up-to-date info on what’s going on!

Monday Workout: FS+Push Jerk, 5 Rounds

Happy 30th Birthday, Alex!

And Happy Halloween!! Costumes aren’t required today, but they are strongly encouraged.  Wear your costume to the workout!

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Photo cred goes to Kelsey Stober

STRENGTH

10 Minutes to build to a challenging weight in the following complex:

  • 2 Front Squats + 2 Push Jerks

*Bar must start on the ground – can power clean and then go into front squats, or squat clean the first rep each time.

WOD

Level 1

4 Rounds For Time of:

  • Hang Power Clean (95/65) x 6
  • Burpee x 8
  • Run x 100m

Level 2

5 Rounds for Time of:

  • Power Clean (155/105) x 6
  • Burpee Over the Bar x 10
  • Run x 100m

*wear reflective vests for running if necessary

CASH OUT

Accumulate 3 minutes in a plank within a 5 minute period (i.e. 1 minute on, 1 minute off for 3 sets).  Advanced: 3 Minute FLR on rings.

ANNOUNCEMENTS

See our Facebook Events page for up-to-date info on what’s going on!

  1. October 31 – Wear your Halloween costume to the gym!

Friday Workout: Power Clean, Deadlift, HSPU, Run

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STRENGTH

Power Clean, 1 Rep Every 30 Seconds for 5 Minutes

*Work between 70-80%

WOD

Level 1

For Time:

15-12-9-6-3 Reps of*:

  • Deadlift AHAP, or 2x Reps Kettlebell Swing AHAP
  • L-Seated Dumbbell Press

*Run x 200m after each round

Choose challenging weight on seated dumbbell press – i.e. should need to break up the round of 12 and 9.

Level 2

For Time:

15-12-9-6-3 Reps of*:

  • Deadlift (225/155)
  • Handstand Push-up

*Run x 250m (top of hill) after each round

ANNOUNCEMENTS

See our Facebook Events page for up-to-date info on what’s going on!

  1. October 29: Halloween Bar Crawl
  2. October 31 – Wear your Halloween costume to the gym!

Member Spotlight: Melinda

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

Unofficially I started in Nov. 2011, officially, July 2013. I worked with a personal trainer initially that used CrossFit’s methodology in her sessions before coming to CFC. My initial reason for starting my training journey was to pass the FBI physical fitness test to become a special agent (and in case you are wondering, yes, this type of training does prepare you for that test!). My reason for continuing is because I discovered how empowering CrossFit is. While I do love the physical benefits, what is more important to me is the strength CrossFit has given me to face some of the personal things I have needed to face and work through them to become a better person and have a true sense of myself. Whenever I am working through a challenging personal issue, I just tell myself ‘you are 10 minutes into a 20 minute AMRAP. It sucks, it hurts, and I want to quit. But just like every AMRAP, it will end and you will be stronger for it on the other side. Just keep going.’

What is your favorite movement in CrossFit?
I love the barbell! Deadlifts and clean & jerks are probably my favorite. I have gained a great appreciation for the gymnastics moves though.
What activity do you enjoy doing most outside of the gym?
Probably hiking or floating or walking dogs at the animal shelter or binge watching the Golden Girls while snuggling my cats.
What is your favorite thing about CrossFit Charlottesville?
I was absolutely terrified coming to CFC for the first time. Then I realized that the members of this gym are unlike any other. People are just as nerdy as me! ☺ Honestly though, I was truly surprised how the people of this gym analyze technique, nutrition, and motivation in a scientific way, and I love it! At 6AM there have been discussions while we were warming up which included the Krebs cycle (miss you Tom!). People here view food in such a positive light and realize how crucial having that positive relationship with food is to making gains. The people here also embrace their bodies for what they can do and not necessarily how they look (though we all look awesome), and the idea of having big thighs and butts is a good thing. Whenever I hear others outside of CFC talk about diet and exercise, it makes me so grateful that I have found this community that has such a healthy, respectful approach to diet and exercise.
What advice would you give to someone considering CrossFit for the first time?
It’s okay to be afraid, but don’t let that stop you from trying something that could have such a positive influence on your life, and maybe even change your life if you let it. The mental fortitude that is gained through this type of training is invaluable to other aspects of life, and the support system you will have when you become a member of the CrossFit community is infallible. Once you take that first step and walk into the gym, remember 1) we all started somewhere (I could barely clean the bar and did 3 inch box jumps…maybe). 2) There is no shame in scaling…no matter what others say. 3) Listen to your body. If you need to scale or rest a day, do so (see number 2). 4) Work on your weaknesses if you want to be an Rx athlete. Sometimes it’s better to come in and just do skill work than do a WOD. 5) We have all been the last one done. No one will think less of you for being last. We just care that you finish and will cheer you on or jump in to help you get there. 6) Do this for you. Don’t compare yourself with others and be sure to have fun. Be proud of everything you accomplish. Even showing up for the WOD is more than what many others would ever do.
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