Monday Workout: Back Squats, and a 10 Minute AMRAP

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STRENGTH

Back Squat, work up to a heavy set of 5 reps (NOT a 5RM)

Notes: On Thursday we will be back on 5×5.  The goal for today is not to go to failure, work up to something that feels heavy for the day and shut it down.  Spend no more than 10-15 minutes on today’s strength work.

WOD

Level 1

AMRAP in 10 Minutes of:

  • Goblet Squat x 5
  • Push-up x 10
  • Run x 200m

Level 2

AMRAP in 10 Minutes of:

  • Front Squat (~40-50% BS 1RM) x 5
  • Handstand Push-up x 10
  • Run x 200m

Notes: Record FS weight and number of rds on AMRAP

Friday Workout: Pull-ups, Kettlebell Swings, Burpees

SuperFit Charlottesville is tomorrow (June 14), so come out and cheer on our athletes competing!  Thanks in advance to all of our judges and general volunteers – you are essential for helping make this competition a success.  And good luck to everyone competing!  There will be no classes on Saturday.10157265_10151966547441751_1531182027023560545_n

WOD

Level 1

20-15-10 Reps of Each for Time:

  • Ring Row
  • Russian Kettlebell Swing (35/20)
  • Burpee

Level 2

30-20-10 Reps of Each for Time:

  • Pull-up
  • Kettlebell Swing (53/35)
  • Burpee

Cash Out

Core work trainer’s choice

 

Thursday Workout: Strength Day v1

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STRENGTH

A. Back Squat, 5-5-5-5-5 (same weight as Monday), 60 sec rest between sets

B1. Shoulder Press, 5-5-5-5-5, 60-70% 1RM, 60 sec rest between sets

Strength days are important to improving your performance in CrossFit and increasing your metabolism. Don’t skip out on these days!

CORE WORK (ON YOUR OWN)

3 sets of 10 Back Extension on GHD (3011 Tempo), rest 1 minute between sets

ANNOUNCEMENTS

SuperFit Charlottesville is this weekend, Saturday June 14!

We need your help! We could use some more judges for the event, and you can sign up to do so at this registration link.  You get a free t-shirt and a lunch (Chipotle catering) for helping out!  Please visit the SuperFit Charlottesville page for more information and details on how to register!  Please note that all Saturday classes will be canceled due to the competition.  Come cheer on our athletes competing too!

Wednesday Workout: Row, HPC, Wall Balls, Push-ups, Sit-ups – Varying Sets

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WOD

Level 1

2 Sets:

  • Row x 400m
  • Dumbbell Hang Power Clean (30/15) x 20
  • Wall Ball (14/8) to 9′ Target x 20
  • Box Push-up x 20
  • Abmat Sit-up x 20
  • Rest 4 Minutes

Level 2

3 Sets:

  • Row x 400m
  • Hang Power Clean (95/65) x 20
  • Wall Ball (20/14) to 10′ Target x 20
  • Hand release Push-up x 20
  • Abmat Sit-up x 20
  • Rest 4 Minutes

Notes: Each set, change the order of the movements.  Rest 4 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.  You should aim for similar effort/time across all sets, so think about finding a 90% pace rather than going all out on set 1.

ANNOUNCEMENTS

SuperFit Charlottesville is this weekend, Saturday June 14!

We need your help! We could use some more judges for the event, and you can sign up to do so at this registration link.  You get a free t-shirt and a lunch (Chipotle catering) for helping out!  Please visit the SuperFit Charlottesville page for more information and details on how to register!  Please note that all Saturday classes will be canceled due to the competition.

Tuesday Workout: HS Skillz, Deadlifts, and Double Unders

PLEASE CLAIM YOUR LOST AND FOUND STUFF BY FRIDAY!  WE WILL DONATE ANYTHING LEFT BEHIND

PLEASE CLAIM YOUR LOST AND FOUND STUFF BY FRIDAY! WE WILL DONATE ANYTHING LEFT BEHIND

SKILL

Spend 5-7 Minutes on Either Skill Option Prior to Strength Work

  • Option A: 3 sets of 10-30 second Handstand Hold (belly to wall or back to wall)
  • Option B: 3 sets of 10-20 shoulder taps in handstand against wall (belly to wall)

Notes: Scale either option to fit your own ability level (i.e. do 10-30 second freestanding hold if you are able to)

STRENGTH

Deadlift, 5-5-5-5-5 at 60-70% 1RM, rest 60 seconds between sets

Notes: Weight should be the same across all sets.  Weights will be increasing in future weeks, so don’t expect weights to feel too heavy this week.

WOD

Level 1

AMRAP in 5 Minutes of:

  • Jump Rope Single x 100
  • Burpee x 10

Level 2

Max Rep Double Unders in 5 Minutes*

*Notes: 3 burpee penalty every time you break double unders

ANNOUNCEMENTS

SuperFit Charlottesville is this weekend, Saturday June 14!

SuperFit Games is coming back to Charlottesville on June 14!  Did you know that the very first SuperFit Games was held at our old facility right here in Charlottesville back in early 2010?  SuperFit has grown to be a nation-wide competition platform, but it’s returning to its roots here in Charlottesville!  If you competed in the open you are more than ready for it, and here’s your chance to compete at home!  There is an RX and a Novice (scaled) Division.  We also need judges and volunteers for the event, and you can sign up to do that at the same registration link.  Please visit the SuperFit Charlottesville page for more information and details on how to register!  Please note that all Saturday classes will be canceled due to the competition.

Monday Workout: Back Squats, Row, Man Maker, Box Jump

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STRENGTH

Back Squat, 5-5-5-5-5 at 60-70% 1RM, rest 60 seconds between sets

Notes: Weight should be the same across all sets.  Weights will be increasing in future weeks, so don’t expect weights to feel too heavy this week.

WOD

Level 1

Row x 750m

Then, 5-4-3-2-1 Reps for Time of:

  • Man-maker
  • Box Jump Step Down

Level 2

Row x 1000m

Then, complete the following:

  • Man-maker x 5
  • Box Jump Over (24/20) x 10
  • Man-maker x 4
  • Box Jump Over x 8
  • Man-maker x 3
  • Box Jump Over x 6
  • Man-maker x 2
  • Box Jump Over x 4
  • Man-maker x 1
  • Box Jump Over x 2

Notes: Man-maker = Push-up + Row R + Push-up + Row L + Squat Clean Thruster (or Db PC + Thruster). Man-makers should be at challenging weight that still allows you to complete a proper row and get good lockout in the OH position.

ANNOUNCEMENTS

SuperFit Charlottesville is this weekend, Saturday June 14!

SuperFit Games is coming back to Charlottesville on June 14!  Did you know that the very first SuperFit Games was held at our old facility right here in Charlottesville back in early 2010?  SuperFit has grown to be a nation-wide competition platform, but it’s returning to its roots here in Charlottesville!  If you competed in the open you are more than ready for it, and here’s your chance to compete at home!  There is an RX and a Novice (scaled) Division.  We also need judges and volunteers for the event, and you can sign up to do that at the same registration link.  Please visit the SuperFit Charlottesville page for more information and details on how to register!  Please note that all Saturday classes will be canceled due to the competition.

Friday Workout: Power Clean 1 Rep Max and More

  • Potluck-Style BBQ is tonight!
  • Also, reminder that the gymnastics skill clinic is tomorrow (Saturday) from 9-11am!  If you want to get the most out of the clinic, please show up before 9am!  There will be an informal “structure” to an otherwise unstructured clinic, with the option to work on your own thing as well.  We will have plenty of trainers during the session, so come if you want to learn something and refine your gymnastic skills.
  • Last, we officially switch to a Saturday 8am/11am schedule for the next 3 months (i.e. no more 10am class until the fall).

STRENGTH

A.  Power Clean, work up to a 1RM (15 minutes max from empty bar)

Rest about 3 minutes (get bar set up for next part):

B.  Then, every 30 seconds for 5 minutes, perform 1 Power Clean at ~80% of 1RM (10 total reps)

Notes: If your 1RM is not a “true” 1RM (i.e. you do not have a lot of experience with the movement yet), then just choose a weight that is challenging for 10 reps for Part B.

CASH OUT

Hill Sprint x 2-3

Notes: For hill sprint, start at entrance to parking lot (near our sign) and sprint to the first intersection at the top of the hill.  Walk down slowly, and then repeat (2 or 3 total times).  Time if you want, but go for effort.  With bigger groups do not all start sprint at same time, especially if there are cars on the road.

ANNOUNCEMENTS

“First Friday” Potluck Style BBQ and Hangout Tonight!

The “First Friday” Potluck of June is tonight, starting around 6:15pm when the last Friday evening class gets out.  Bring your own meat and a side to share.  We’ll have the grill up and running and the corn-hole boards set out, and it’s going to be an awesome time!  Bring your friends or family along if you want.  RSVP to the Facebook Event and invite your friends!

Skill Clinic This Saturday, June 7

The first skill clinic will take place this Saturday from 9-11am.  Any member is welcome to come and work on any gymnastic skill that they want!  We will have multiple coaches staffed to help you through progressions and drills so that you can work toward your goal.  Also, please note that we switch to a Saturday 8am/11am workout schedule this week.

SuperFit Charlottesville, June 14

SuperFit Games is coming back to Charlottesville on June 14!  Did you know that the very first SuperFit Games was held at our old facility right here in Charlottesville back in early 2010?  SuperFit has grown to be a nation-wide competition platform, but it’s returning to its roots here in Charlottesville!  If you competed in the open you are more than ready for it, and here’s your chance to compete at home!  There is an RX and a Novice (scaled) Division.  We also need judges and volunteers for the event, and you can sign up to do that at the same registration link.  Please visit the SuperFit Charlottesville page for more information and details on how to register!

Click Here for More Detailed Info about Schedule Changes and Skill Clinics

Thursday Workout: June Bring a Friend Day Team Workout

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WOD

In Teams of 2:

  • Max Rep Double Unders in 5 Minutes

Then, move right into the following for time:

  • Farmer Carry (53/35) x 400m
  • Wall Ball (20/14) x 100
  • Sandbag Lunge (50s/30s) x 80
  • Slam Ball (30/20) x 60
  • Burpee x 40

Notes: Record Double Under reps and Total Time. Only one person working at a time.  If teammates are using different weights on the farmer carry, both partners will travel to 200m mark and back with only one person moving at a time (otherwise only one set of kettlebells per team with only one person carrying at a time).

Level 1 Subs

  • Max Reps Singles (divide by 3 for score)
  • Light Farmer Carry
  • Wall Ball to 9′ Target (12/8)
  • Bodyweight Lunge
  • Slam Ball (20/15)
  • Burpee (because burpees are awesome)

ANNOUNCEMENTS

“First Friday” Potluck Style BBQ and Hangout this Week!

The “First Friday” Potluck of June is this week (June 6), starting around 6:15pm when the last Friday evening class gets out.  Bring your own meat and a side to share.  We’ll have the grill up and running and the corn-hole boards set out, and it’s going to be an awesome time!  Bring your friends or family along if you want.  RSVP to the Facebook Event and invite your friends!

Skill Clinic This Saturday, June 7

The first skill clinic will take place this Saturday from 9-11am.  Any member is welcome to come and work on any gymnastic skill that they want!  We will have multiple coaches staffed to help you through progressions and drills so that you can work toward your goal.  Also, please note that we switch to a Saturday 8am/11am workout schedule this week.

SuperFit Charlottesville, June 14

SuperFit Games is coming back to Charlottesville on June 14!  Did you know that the very first SuperFit Games was held at our old facility right here in Charlottesville back in early 2010?  SuperFit has grown to be a nation-wide competition platform, but it’s returning to its roots here in Charlottesville!  If you competed in the open you are more than ready for it, and here’s your chance to compete at home!  There is an RX and a Novice (scaled) Division.  We also need judges and volunteers for the event, and you can sign up to do that at the same registration link.  Please visit the SuperFit Charlottesville page for more information and details on how to register!

Click Here for More Detailed Info about Schedule Changes and Skill Clinics

Wednesday Workout: Skill and Strength v4

Remember: Bring A Friend Day is Tomorrow (Thursday) and we will have an awesome partner WOD!

This Friday is the Potluck-Style BBQ and Hangout at the gym too!

WOD

Level 1

On The Minute (OTM) For 16 Minutes

  • Even Minutes: Dumbbell Push Press x 5
  • Odd Minutes: V-Up x 5-8, Box Jump (18/12) x 3-5

Level 2

OTM For 20 Minutes:

  • Even Minutes: Shoulder to Overhead (115+/85+) x 5
  • Odd Minutes: Toe to Bar x 5-7, Box Jump (30+/24+) x 3-5

Record S2O weight, T2B Reps, and Box Jump reps.

*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 Shoulder to Overhead (push jerk, push press, etc.), then rest until the top of the next minute, where you will then do 5-8 unbroken Toes to Bar and 3-5 tall Box Jumps.  These numbers are guidelines, but you should have at least 15 seconds of rest or transition time each minute.  The ‘+’ means go heavier on S2O or higher on box jump if you can.

Tuesday Workout: DL 1RM, and “Double Under Helen”

Hey Alex - Do you have any 10's on that bar?  : )

Hey Alex – Do you have any 10’s on that bar? : )

STRENGTH

Dead lift, work up to a 1RM

Notes: Consider this a deadlift 1RM with good form – shut it down if things start to break down.

WOD

Level 1

3 Rounds for Time of:

  • Single Under x 100-150
  • Russian Kettlebell Swing (35/20) x 21
  • Ring Row x 12

Level 2

“Double Under Helen”

3 Rounds for Time of:

  • Double Under x 50
  • Kettlebell Swing (53/35) x 21
  • Pull-up x 12

Notes: For Level 1, consider scaling double unders to tuck jumps (i.e. 15-20 tuck jumps per round)

ANNOUNCEMENTS

“First Friday” Potluck Style BBQ and Hangout this Week!

The “First Friday” Potluck of June is this week (June 6), starting around 6:15pm when the last Friday evening class gets out.  Bring your own meat and a side to share.  We’ll have the grill up and running and the corn-hole boards set out, and it’s going to be an awesome time!  Bring your friends or family along if you want.  RSVP to the Facebook Event and invite your friends!

Bring a Friend Day is Back This Week!

Bring a friend this Thursday to any class to do an awesome partner workout!  Email Scott if you have any questions.

Skill Clinic This Saturday, June 7

The first skill clinic will take place this Saturday from 9-11am.  Any member is welcome to come and work on any gymnastic skill that they want!  We will have multiple coaches staffed to help you through progressions and drills so that you can work toward your goal.  Also, please note that we switch to a Saturday 8am/11am workout schedule this week.

SuperFit Charlottesville, June 14

SuperFit Games is coming back to Charlottesville on June 14!  Did you know that the very first SuperFit Games was held at our old facility right here in Charlottesville back in early 2010?  SuperFit has grown to be a nation-wide competition platform, but it’s returning to its roots here in Charlottesville!  If you competed in the open you are more than ready for it, and here’s your chance to compete at home!  There is an RX and a Novice (scaled) Division.  We also need judges and volunteers for the event, and you can sign up to do that at the same registration link.  Please visit the SuperFit Charlottesville page for more information and details on how to register!

Click Here for More Detailed Info about Schedule Changes and Skill Clinics