Wednesday Workout: Heavy FS and Light and Fast

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STRENGTH

Front Squat, 5-3-2, add weight and work up to a heavy double

WOD

Level 1

AMRAP 6:

  • Dumbbell Thruster (25/15) x 10
  • Burpee x 6

Level 2

AMRAP 6:

  • Thruster (75/45) x 10
  • Burpee x 6

Notes: Thruster weight should feel light at first, but break when necessary to keep moving efficiently and quickly. I.e. Try “pyramid down” technique in breaking thrusters (5-5 in earlier sets, and something like 5-3-2 when you start to bump up against that “wall” in later sets).

Post Workout

If you have time after workout, spend a few minutes mobilizing shoulders (lax ball or band routine)

Tuesday Workout: Muscle Ups and a Bodyweight WOD

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STRENGTH/SKILL

Muscle Up, 3-6 x 3 Sets

Notes: Sub muscle up transitions, or some combo of pull/push for muscle ups (i.e. 5 strict pull ups and 5 ring dips).

WOD

Level 1

AMRAP 12:

  • Box Push-up x 12
  • V-up x 8
  • Box Jump Step Down (18/12) x 6
  • Ring Row x 4

Level 2

AMRAP 15:

  • Push-up x 10
  • Toe to Bar x 8
  • Box Jump Step Down (30/24) x 6
  • Chest to Bar Pull-up x 4
  • Wall Walk x 2

Notes: Scale wall walks as necessary.

Details on the 2014 CrossFit Games Open

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The 2014 CrossFit Games Open is less than 2 weeks away!  It’s an all-inclusive, international competition designed to test your fitness. In order to participate, you must register here. The cost is $20, and you need to select “CrossFit Charlottesville” as your affiliate so we can add you to our team.  Due to rule changes, you cannot register as part of our team unless you are an active member of CrossFit Charlottesville.  Here are details about the CrossFit Games season and the CrossFit Games.

Each week the workout will be announced Thursday night.  On Friday you should take a rest day, and on Saturday we will host judged workouts starting promptly at 10 AM. (The rest of our Saturday schedule will remain unaffected).  The workout will be programmed for the rest of the gym on Friday or the following Monday.   If you are competing you should either rest completely or come in and expect to modify the workout on Friday to be biased more towards general skills and mobility.  The first Open workout is to be released on Feb 27.

IMPORTANT STUFF!

Please note: If you register for the Open but cannot compete Saturday at 10 AM, then please e-mail scott@crossfitcharlottesville.com to figure out a judging time. The best alternative is Friday at 4PM.  Please note that anyone competing and registered for the open can act as your judge, unless you fall into the category of potential Regional qualifier for individual or team. If you plan to video your workouts and track attendance as part of the new rules, then you must take the Judges course.  So far we have a couple of certified judges, but we need more!  It’s only $10.  You can register to become a certified judge HERE.  Also, if you are competing please familiarize yourself with this post on “What’s New in 2014”.

Lastly, if you have no desire to compete in the Open, then we still highly encourage you to track your progress at these workouts, as this will help you increase your fitness and reach your individual goals over time.

If you are dropping in, our fees are $20 per drop in. If you want to compete with us the entire 5 weeks, the cost is $80.

Monday Workout: Power Cleans, Wall Balls, Double Unders

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STRENGTH

Power Clean, Build to a moderate/heavy Triple (touch and go) in a few sets

Notes: 10 minutes max!  If still learning the movement, work in sets of 3 but do not attempt to “touch and go” reps.

WOD

Level 1

AMRAP 8:

  • Db Hang Power Clean (35/20) x 5
  • Wall Ball to 9′ Target (14/8) x 15
  • Jump Rope Single x 50

Level 2

AMRAP 10:

  • Power Clean (155/105) x 5
  • Wall Ball (20/14) x 15
  • Double Under x 35

Friday Workout: Power Snatch, Burpee Over the Bar, OH Plate Lunge

6am, 7am, and 8am classes are CANCELED!  All other classes are ON at this point.  Check Facebook for updates.

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STRENGTH

Power Snatch, Build to a Heavy Single in a few sets

WOD

Level 1

4 Rounds for Time of:

  • Power Snatch (75/45) x 5
  • Burpee x 10
  • Lunge x 10 (5/leg)

Level 2

5 Rounds for Time of:

  • Power Snatch (135/95) x 5
  • Burpee Over the Bar x 10
  • OH Plate Lunge (45/25) x 10 (5/leg)

Notes: Pick a weight for Power Snatch that you can do quick singles or touch and go in early rounds.

Thursday Workout: Repeating AMRAPs of Push-ups, Box Jumps, and Kettlebell Swings

6am, 8am, and Noon classes are canceled.  Stay tuned to Facebook for info on the evening classes and any pending cancelations due to weather.  Thanks!

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WOD

Level 1

AMRAP 7:

  • Box Push-up x 10
  • Box Jump Step Down (18/12) x 15
  • Russian Kettlebell Swing (40/25) x 20

Rest 4 Minutes

AMRAP 5:

  • Box Push-up x 10
  • Box Jump Step Down (18/12) x 15
  • Russian Kettlebell Swing (40/25) x 20

Level 2

AMRAP 7:

  • Hand Release Push-up x 10
  • Box Jump Step Down (24/20) x 15
  • Kettlebell Swing (70/53) x 20

Rest 4 Minutes

AMRAP 7:

  • Hand Release Push-up x 10
  • Box Jump Step Down (24/20) x 15
  • Kettlebell Swing (70/53) x 20

COOL DOWN (on your own)

Shoulder Mobility – spend some time with a lacrosse ball to release shoulders and pick a stretch from MWOD poster

Wednesday Workout: Team WOD – Thrusters, Pull-ups, and Burpees

Please stay tuned to Facebook for any class cancelations due to weather! Thanks for your understanding, and stay safe on the roads.

STRENGTH

Thruster – in a few sets (10 minutes max), work up to a heavy double

WOD

Level 1

In Teams of 2, AMRAP in 12 Minutes of:

  • Dumbbell Thruster (30/20) x 10
  • Ring Row x 10
  • Burpee x 10

Level 2

In Teams of 2, AMRAP in 15 Minutes of:

  • Thruster (95/65) x 10
  • Pull-up x 10
  • Burpee x 10

Notes:  Only 1 person working at a time.

Today and yesterday’s programmed with the help of up Alex Fink, so you know who to thank in the gym : )

Tuesday Workout: OTM Deadlifts, Rowing, and a Double Tabata

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WOD

Level 1

OTM 10:

  • Even Minutes:  Deadlift (Light/Moderate) x 5
  • Odd Minutes:  Row x 7-10 Calories

Rest 4 Minutes

Then, Alternating Tabata (6 rounds of each movement – 20 seconds on/10 seconds off) of:

  • Air Squat
  • Abmat Sit-up

Level 2

OTM 10:

  • Even Minutes:  Deadlift (TNG Heavy) x 7
  • Odd Minutes:  Row x 10-15 Calories

Rest 4 Minutes

Then, Alternating Tabata (8 rounds of each movement – 20 seconds on/10 seconds off) of:

  • Air Squat
  • Abmat Sit-up

Notes: For L2, DL should be heavy “touch and go” weight.  Scale calories on rower so that you are able to complete the work within each minute with time to rest/transition.  Record DL weight, Reps on Rower (cals), and lowest number of air squats and sit-ups in the tabata.  (I.e. 225#, 15, 12, 12)

Monday Workout: Back Squats, Kettlebell Swings, Goblet Squats, Jerks, and Double Unders

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STRENGTH

Back Squat, 2-3 x 5 Sets

WOD

Level 1

AMRAP in 8 Minutes of:

  • Russian Kettlebell Swing (35/20) x 20
  • Goblet Squat (35/20) x 10
  • KB Push Press (35/20) x 10 (5/side)
  • Jump Rope Single x 50

Level 2

AMRAP in 10 Minutes of:

  • Kettlebell Swing (53/35) x 20
  • Goblet Squat (53/35) x 10
  • KB Shoulder to Overhead (53/35) x 10 (5/side)
  • Double Under x 30

Friday Workout: Games Open WOD 11.5

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WOD

Level 1

AMRAP in 15 minutes of:

  • Dumbbell Power Clean (30/20# per hand) x 5
  • V-up x 10
  • Wall Ball (14/10# to 9′) x 15

Level 2

CrossFit Games Open WOD 11.5

AMRAP in 20 minutes of:

  • Power Clean (145/100#) x 5
  • Toes-to-Bar x 10
  • Wall Ball (20# to 10′; 14# to 9′) x 15

Compare to 2/28/131/17/12 and 4/21/11.

Notes: Scale appropriately!

COOL-DOWN

Lower body mobilization – spend some time on the foam roller or pick a stretch from the MWOD poster near the water fountain.

ANNOUNCEMENTS

Register for the 2014 Open!