Friday Workout: Power Clean, and OTM Work

There is still time to register for “31 Heroes”!  Click HERE to register.  Reminder that the 11AM make-up class on Saturday is canceled due to the “31 Heroes” workout.  There is still make-up at 8am, and Essentials/Intro and Strength are on at noon!  If you are already registered for the workout, we recommend you take today as a rest day.

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STRENGTH

Power Clean, build to 90-95% of your 1RM in a few sets

Notes: This is not a 1RM day. 10 minutes max for strength work.

WOD

Level 1

On The Minute (OTM) for 12 Minutes

  • Even Minutes: Dumbbell Hang Clean Thruster (35/20) x 5
  • Odd Minutes: Ring Row x 5-10, Box Jump (18/12) x 3

Level 2

OTM for 12 Minutes:

  • Even Minutes: Squat Clean Thruster (Touch and Go weight) x 5
  • Odd Minutes: Muscle Up x 2-4, Box Jump (30+/24+) x 3

*Notes: You perform the work at the top of the minute and then rest for the remainder of the minute.  For example, if doing level 2: at “3-2-1 Go” you will do 5 Squat Clean Thrusters at heavy “touch and go” weight, then rest until the top of the next minute, where you will then do 2-4 Muscle Ups and 3 Box Jumps.  The ‘+’ means go higher if you can.  These numbers are guidelines.  Record Clean Thruster weight, Muscle Up Reps, and Box height.

If you are registered for “31 Heroes” on Saturday, we recommend you take today off.  If you do plan to come in and work out, sub Power Cleans (~70% 1RM) for Thrusters

ANNOUNCEMENTS

Sign up for 31 Heroes – August 2!

We will be hosting the “31 Heroes” WOD on August 2nd from 10:00-12:00! Please click the following link to read about the WOD and the history behind it. http://www.31heroes.com/

You must register for the workout through our registration link (https://www.eventbrite.com/teams/crossfit-charlottesville/823173) in order to participate. You can still participate even if you cannot do the entire workout as prescribed (and we encourage you to!), but you must register online in order to participate this Saturday! All proceeds go directly to their families. You can make additional monetary donations if you wish.

This is a partner WOD, so grab a partner and come work out with us on August 2nd to honor their sacrifice.  Please note that the regular CrossFit Class at 11am is Canceled this Saturday.

RSVP to our 5-Year Anniversary Party on August 16 (Click the Pic Below)!

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Thursday Workout: Shoulder to OH, Lunge, T2B, and More in Varying Sets

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WOD

Level 1

3 Sets:

  • Db Push Press (35/20) x 10
  • Weighted Lunge (35/20) x 10 (5/leg)
  • V-Up x 10
  • Russian KBS (45/25) x 10
  • Jump Rope Single x 50
  • Run x 100m (to street and back)
  • Rest 3 Minutes

Level 2

4 Sets:

  • Shoulder to Overhead (115/75) x 10
  • Front Rack Lunge (115/75) x 10 (5/leg)
  • Toes to Bar x 10
  • Kettlebell Swing (70/53) x 10
  • Double Under x 30
  • Run x 200m
  • Rest 3 Minutes

Notes: Each set, change the order of the movements.  Rest 3 minutes after each set.  In the comments, record each individual set time and order of movements performed.  Consider scaling reps and/or weight so that you can move through each set unbroken or with short breaks during movements.

ANNOUNCEMENTS

Sign up for 31 Heroes – August 2!

We will be hosting the “31 Heroes” WOD on August 2nd from 10:00-12:00! Please click the following link to read about the WOD and the history behind it. http://www.31heroes.com/

You must register for the workout through our registration link (https://www.eventbrite.com/teams/crossfit-charlottesville/823173) in order to participate. You can still participate even if you cannot do the entire workout as prescribed (and we encourage you to!), but you must register online in order to participate this Saturday! All proceeds go directly to their families. You can make additional monetary donations if you wish.

This is a partner WOD, so grab a partner and come work out with us on August 2nd to honor their sacrifice.  Please note that the regular CrossFit Class at 11am is Canceled this Saturday.

RSVP to our 5-Year Anniversary Party on August 16 (Click the Pic Below)!

10535727_10152154134181751_106208037952916154_o

 

Wednesday Workout: Rope Climbs and Rowing

SKILL/STRENGTH

Rope Climb, 8 ascents, rest as needed between attempts

Notes: Can do any technique – legless, wrapped, l-sit, etc.  Sub rope pulls and sets of inverted ring rows as necessary.

WOD

For Time:

  • Row x 1500m (see notes)

Notes: At the top of every minute, you must get off the rower and do 7 pushups.  Continue this pattern until you have completed 1500m worth of rowing.  Begin on the rower. For Level 1, scale row to 1000m.

Compare to Here

ANNOUNCEMENTS

Sign up for 31 Heroes – August 2!

We will be hosting the “31 Heroes” WOD on August 2nd from 10:00-12:00! Please click the following link to read about the WOD and the history behind it. http://www.31heroes.com/

You must register for the workout through our registration link (https://www.eventbrite.com/teams/crossfit-charlottesville/823173) in order to participate. You can still participate even if you cannot do the entire workout as prescribed (and we encourage you to!), but you must register online in order to participate this Saturday! All proceeds go directly to their families. You can make additional monetary donations if you wish.

This is a partner WOD, so grab a partner and come work out with us on August 2nd to honor their sacrifice.  Please note that the regular CrossFit Class at 11am is Canceled this Saturday.

RSVP to our 5-Year Anniversary Party on August 16 (Click the Pic Below)!

10535727_10152154134181751_106208037952916154_o

 

Tuesday Workout: Run, Jump, Carry, Squat

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WOD

Level 1

3 Rounds for Time of:

  • Run x 250m (to Coleman St Intersection)
  • Burpee Box Jump (18/12) x 10
  • Farmer Carry to Street (Belleview) and Back
  • Wall Ball (14/8) x 15

Level 2

3 Rounds for Time of:

  • Run x 400m
  • Burpee Box Jump Over (24/20) x 15
  • Farmer Carry (70/hand, 53/hand) to Street (Belleview) and Back
  • Wall Ball (20/14) x 25

Notes: Congrats to everyone on their PR’s yesterday!  Scale appropriately on today’s WOD if you’re feeling a little beat up from your max attempts.

ANNOUNCEMENTS

Sign up for 31 Heroes – August 2!

We will be hosting the “31 Heroes” WOD on August 2nd from 10:00-12:00! Please click the following link to read about the WOD and the history behind it. http://www.31heroes.com/

You must register for the workout through our registration link (https://www.eventbrite.com/teams/crossfit-charlottesville/823173) in order to participate. You can still participate even if you cannot do the entire workout as prescribed (and we encourage you to!), but you must register online in order to participate this Saturday! All proceeds go directly to their families. You can make additional monetary donations if you wish.

This is a partner WOD, so grab a partner and come work out with us on August 2nd to honor their sacrifice.  Please note that the regular CrossFit Class at 11am is Canceled this Saturday.

RSVP to our 5-Year Anniversary Party on August 16 (Click the Pic Below)!

10535727_10152154134181751_106208037952916154_o

 

Monday Workout: CrossFit Total

For evening CrossFit classes, there are no set class times.  Come by anytime in the afternoon from 4:45 until 7PM to do your CF Total. There will be a trainer scheduled every 45 minutes to help guide you through your lifts and spot if needed, but we want everyone to have as much time as they need to find their total!

Other than that, we are still on a normal schedule throughout the day, so please make sure you show up on time for morning or midday classes if you plan to do your total then.

Hope Everyone Had a Great Time at the Bar Crawl on Saturday!

Hope everyone had a great time at the bar crawl on Saturday. We’re all going to miss Jon and Elizabeth!!  Thanks for everything you have contributed to our community at CrossFit Charlottesville, and for helping build Charlottesville Strength to be such an amazing program.

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. 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

Standing Press x 1-1-1; rest as needed

Deadlift x 1-1-1; rest as needed

Notes

  • Compare to 10/25/12
  • Today is a day to set PR’s.  Listen to your body and make sure you are well rested for the session.

ANNOUNCEMENTS

Sign up for 31 Heroes – August 2!

We will be hosting the “31 Heroes” WOD on August 2nd from 10:00-12:00! Please click the following link to read about the WOD and the history behind it. http://www.31heroes.com/

You must register for the workout through our registration link (https://www.eventbrite.com/teams/crossfit-charlottesville/823173) in order to participate. Anyone can participate in this workout! All proceeds go directly to their families. You can make additional monetary donations if you wish.

This is a partner WOD, so grab a partner and come work out with us on August 2nd to honor their sacrifice.

RSVP to our 5-Year Anniversary Party on August 16 (Click the Pic Below)!

10535727_10152154134181751_106208037952916154_o

 

Friday Workout: Clean and Jerks, Pullups, Double Unders, and Rowing intervals

RSVP to our 5-Year Anniversary Party on August 16 by Clicking the Picture Below!

10535727_10152154134181751_106208037952916154_oWOD

Level 1

3 Sets for Load and Working Time:

  • Dumbbell Hang Clean and Push Press x 3
  • Ring Row x 10
  • Jump Rope Single x 30
  • Row x 20 Cal
  • Rest 2 Minutes

Level 2

5 Sets for Load and Working Time:

  • Clean and Jerk* x 3
  • Pull-up x 10
  • Double Under x 15
  • Row x 20 Cal
  • Rest 2 Minutes

Notes: *L2 recommended starting point – start around 135/95 and add weight each set if possible (start at moderate weight).  Record weight on ground to overhead and total working time.

ANNOUNCEMENTS

Sign up for 31 Heroes – August 2!

We will be hosting the “31 Heroes” WOD on August 2nd from 10:00-12:00! Please click the following link to read about the WOD and the history behind it. http://www.31heroes.com/

You must register for the workout through our registration link (https://www.eventbrite.com/teams/crossfit-charlottesville/823173) in order to participate. Anyone can participate in this workout! All proceeds go directly to their families. You can make additional monetary donations if you wish.

This is a partner WOD, so grab a partner and come work out with us on August 2nd to honor their sacrifice.

Going Away Party for Jon and Elizabeth!

Jon and Elizabeth have been integral members of the gym since the beginning, and it will be hard to see them go!  Before they leave we want to send them off in style in the only way we know best, a bar crawl! Join us for one last celebration on Saturday, July 26th as we raise a glass to say thanks for all that they have taught us and contributed to our community. RSVP to the Facebook event if you plan to join us!

The 2014 CrossFit Games Start this Week!

The 2014 Reebok CrossFit Games start this week, and you can tune in to watch Friday through Sunday on ESPN and ESPN2, or follow the action on the Games website.  The games are being aired on Friday (ESPN) from 6-7pm PT, Saturday (ESPN) from 5-7pm PT, and Sunday (ESPN2) from 5-6pm PT.  Stay tuned as we may try to have a viewing party at the gym this weekend (most likely Sunday) if people are interested.

Thursday Workout: Legless Rope Climb and a Chipper

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STRENGTH/SKILL

Legless Rope Climb, start from sitting position and accumulate 5-10 reps within a 10 minute period (For example: can do a rep EMOM or every 2 minutes)

Notes: Sub rope pulls or inverted ring rows for strength work, or scale to legless rope climb from standing position.

WOD

Level 1

For Time:

  • Wall Ball (20/14) x 20
  • Kettlebell Swing (70/53) x 20
  • Run x 400m
  • Wall Ball x 15
  • Kettlebell Swing x 15
  • Run x 200m
  • Wall Ball x 10
  • Kettlebell Swing  x 10
  • Run x 100m (to Belleview and Back)

Level 2

For Time:

  • Wall Ball (20/14) x 30
  • Kettlebell Swing (70/53) x 30
  • Run x 800m
  • Wall Ball x 20
  • Kettlebell Swing x 20
  • Run x 400m
  • Wall Ball x 10
  • Kettlebell Swing  x 10
  • Run x 200m

Notes: If raining outside, sub rowing for running portions. Crossfitters don’t care about rain, though : )

ANNOUNCEMENTS

Sign up for 31 Heroes – August 2!

We will be hosting the “31 Heroes” WOD on August 2nd from 10:00-12:00! Please click the following link to read about the WOD and the history behind it. http://www.31heroes.com/

You must register for the workout through our registration link (https://www.eventbrite.com/teams/crossfit-charlottesville/823173) in order to participate. Anyone can participate in this workout! All proceeds go directly to their families. You can make additional monetary donations if you wish.

This is a partner WOD, so grab a partner and come work out with us on August 2nd to honor their sacrifice.

Going Away Party for Jon and Elizabeth!

Jon and Elizabeth have been integral members of the gym since the beginning, and it will be hard to see them go!  Before they leave we want to send them off in style in the only way we know best, a bar crawl! Join us for one last celebration on Saturday, July 26th as we raise a glass to say thanks for all that they have taught us and contributed to our community. RSVP to the Facebook event if you plan to join us!

The 2014 CrossFit Games Start this Week!

The 2014 Reebok CrossFit Games start this week, and you can tune in to watch Friday through Sunday on ESPN and ESPN2, or follow the action on the Games website.  The games are being aired on Friday (ESPN) from 6-7pm PT, Saturday (ESPN) from 5-7pm PT, and Sunday (ESPN2) from 5-6pm PT.  Stay tuned as we may try to have a viewing party at the gym this weekend (most likely Sunday) if people are interested.

Wednesday Workout: Shoulder Press and a Bodyweight WOD

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STRENGTH

Shoulder Press, 3-3-3 at 80-85%, 1-1-1-1 at 90-95%

Notes:  These are not 1RM attempts.  Weights should be anywhere from 90-95% of your 1RM.  If you have not been following the strength cycle or joined in late, then you should do sets of 3-5 reps (at moderate weight) instead of heavy singles, unless you are an experience lifter.  Next Monday we will be doing a CrossFit Total (max BS, DL, and SP in the same session).

WOD

Level 1

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

  • Box Push-up
  • Box Jump Step Down (18/12)
  • V-Up

Level 2

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

  • Hand Release Push-up
  • Box Jump Step Down (30/24)
  • Toes to Bar

ANNOUNCEMENTS

Going Away Party for Jon and Elizabeth!

Jon and Elizabeth have been integral members of the gym since the beginning, and it will be hard to see them go!  Before they leave we want to send them off in style in the only way we know best, a bar crawl! Join us for one last celebration on Saturday, July 26th as we raise a glass to say thanks for all that they have taught us and contributed to our community. RSVP to the Facebook event if you plan to join us!

The 2014 CrossFit Games Start this Week!

The 2014 Reebok CrossFit Games start this week, and you can tune in to watch Friday through Sunday on ESPN and ESPN2, or follow the action on the Games website.  The games are being aired on Friday (ESPN) from 6-7pm PT, Saturday (ESPN) from 5-7pm PT, and Sunday (ESPN2) from 5-6pm PT.  Stay tuned as we may try to have a viewing party at the gym this weekend (most likely Sunday) if people are interested.

Tuesday Workout: Deadlifts and an AMRAP

Teamwork!

Teamwork!

STRENGTH

Deadlift, 1-1-1-1-1, 90-95%, Rest 90 seconds to 2 minutes between singles (only 5 today for DL)

Notes:  This week we will be doing some heavy singles, but these are not 1RM attempts.  Weights should be anywhere from 90-95% of your 1RM.  If you have not been following the strength cycle or joined in late, then you should do sets of 3-5 reps (at moderate weight) instead of heavy singles, unless you are an experience lifter.  Next Monday we will be doing a CrossFit Total (max BS, DL, and SP in the same session).

WOD

Level 1

AMRAP 7:

  • Burpee x 10
  • Hang Power Snatch (65/35) x 10
  • Jump Rope Single x 50

Level 2

AMRAP 7:

  • Bar-Facing Burpee x 10
  • Hang Power Snatch (95/65) x 15
  • Double Under x 25

ANNOUNCEMENTS

Going Away Party for Jon and Elizabeth!

Jon and Elizabeth have been integral members of the gym since the beginning, and it will be hard to see them go!  Before they leave we want to send them off in style in the only way we know best, a bar crawl! Join us for one last celebration on Saturday, July 26th as we raise a glass to say thanks for all that they have taught us and contributed to our community. RSVP to the Facebook event if you plan to join us!

The 2014 CrossFit Games Start this Week!

The 2014 Reebok CrossFit Games start this week, and you can tune in to watch Friday through Sunday on ESPN and ESPN2, or follow the action on the Games website.  The games are being aired on Friday (ESPN) from 6-7pm PT, Saturday (ESPN) from 5-7pm PT, and Sunday (ESPN2) from 5-6pm PT.  Stay tuned as we may try to have a viewing party at the gym this weekend (most likely Sunday) if people are interested.

Monday Workout: Back Squat Singles and Jackie

I hope everyone who joined us for the Park WOD had fun!  We had a great turnout, and got a lot of good pics.  We’ll be uploading them to Facebook early this week.  Thanks again for coming out!

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STRENGTH

Back Squat, 1-1-1-1-1-1-1, 90-95%, Rest 90 seconds to 2 minutes between singles

Notes:  This week we will be doing some heavy singles, but these are not 1RM attempts.  Weights should be anywhere from 90-95% of your 1RM.  If you have not been following the strength cycle or joined in late, then you should do sets of 3-5 reps (at moderate weight) instead of heavy singles, unless you are an experience squatter.  Next Monday we will be doing a CrossFit Total (max BS, DL, and SP in the same session).

WOD

Level 1

  • 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.  Do not drop empty bars!

ANNOUNCEMENTS

Going Away Party for Jon and Elizabeth!

Jon and Elizabeth have been integral members of the gym since the beginning, and it will be hard to see them go!  Before they leave we want to send them off in style in the only way we know best, a bar crawl! Join us for one last celebration on Saturday, July 26th as we raise a glass to say thanks for all that they have taught us and contributed to our community. RSVP to the Facebook event if you plan to join us!

The 2014 CrossFit Games Start this Week!

The 2014 Reebok CrossFit Games start this week, and you can tune in to watch Friday through Sunday on ESPN and ESPN2, or follow the action on the Games website.  The games are being aired on Friday (ESPN) from 6-7pm PT, Saturday (ESPN) from 5-7pm PT, and Sunday (ESPN2) from 5-6pm PT.  Stay tuned as we may try to have a viewing party at the gym this weekend (most likely Sunday) if people are interested.