I’m sure most of you know that we’re moving to the Foushee space tomorrow, 11/28. If you don’t, there is little hope for you because we’ve been talking about it for over a month now. If you knew or if you didn’t know, we’ll be meeting up at the old space to load things up at 10 AM. Any and all help is appreciated. Hope to see you out there!

Today’s WOD:

400M Walking Lunges

-All that food yesterday was Paleo, right? No? Hope you enjoyed yourself. Don’t forget, we’ll be meeting up at the Space at 10:00am tomorrow to move equipment to our new place.

Today’s WOD:

Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters

A fun little travel workout for wherever you are. Approximate the 400M run, and keep those push-ups deep!

Today’s WOD:

Come and find out. No, it won’t be that bad. I promise.

ATTENTION: Today is the last day that you will have an opportunity to work out at the Space. Don’t go getting all sentimental on me, but seriously, all workouts after today will be held at the Foushee gym. Come on out and say good-bye with a workout and after we’re done, we can burn the beezy down. Just kidding. Don’t do that, please. It would be a nightmare for us.

I’m sure you’ve all noticed that the Fall/Winter chill is starting to set in. Working out in just a T-shirt and shorts probably doesn’t feel so great any more. I’m sure that some of you will continue to wear the same Summer gear all throughout the Winter, but me, I like feeling my extremities.

First of all, you’re going to want to layer your clothes. But layer in clothes that are easy to take off in the middle of a WOD. You don’t want to lose valuable seconds because your head got stuck in your sweatshirt.
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Today’s WOD:

Angie

Last completed on 9/18/09.

The proverbial “calm before the storm”. Anyone get butterflies before workouts start? I used to get them all the time, but now I find that my mind is blank pre-WOD more often than not. It often continues through my whole workout and it helps when I’m grinding out tough reps. For the workout today, don’t worry so much about the total numbers, instead think only about the current repitition. You shouldn’t be thinking about rep 82 when you’re only on 28. Think about 1 rep at a time and you’ll find those numbers melting away.

Today’s WOD:

Inman’s Mile

Jake Atlas Stones WV Gold Cup Classic from CrossFit RVA on Vimeo.

Watch Jake move heavy things. Look at the form (beautiful)… look at the speed (like a puma)… look at those glasses (D&G?)!!!!

Today’s WOD:

Push Press
1-1-1-1-1-1-1

then

4 Rounds:
3 Muscle Ups
8 Power Cleans (135#/95#)

Today’s WOD:

14 Rounds:
3 Dumbbell Squat Clean and Jerks
3 L-Pull-Ups

The little girl in this video is too cute.

Today’s WOD:

5 Rounds:
6 Turkish Get-Ups
12 Box Jumps
18 Wall Balls

Lots of ways to eat paleo, healthy, and delicious.

Today’s WOD:

3 Rounds:
800M Run
20 Ring Dips
15 Pull-Ups

Today’s WOD:

Push Jerk
3-3-3-3-3-3-3

then

Tabata L-Sits

I don’t always agree with the way people phrase things, but the people over at CrossFit Chaos have some interesting things to say about Tabata intervals. I’ll be honest, I’ve never read the research from Dr. Tabata, but it’s on my reading list now.

Today’s WOD:

Front Squat
5-5-5-5-5

then

100 Double Unders for time.

Another beautiful day outside for working out.

On an important side note, there’s no such thing as an easy week at CrossFit RVA. If you find that the workouts are easy, we aren’t pushing you hard enough. Every day at the space we should be pushing our limits a little bit further than the previous day. I know the workouts have been hard the past 3 days and you definitely felt those limits forcibly pushed and pulled by me. Everyone who has showed up has had a great attitude and fought through the tough workouts and I commend you. Excellent work!

Today’s WOD:

21-18-15-12-9-6-3
KB Snatch (Right Hand)
KB Snatch (Left Hand)
Sit-Ups
Broad Jumps

Edit: Last completed on 7/21/08. That was before most of you guys came around to visit us!