PNC IV: Team Edition
You guys are all suckers for a good challenge, why else would you be training with us? January ’12 brings the Performance Nutrition Challenge IV. This time, we’re going to make things a little more interesting; you’ll all do this in teams!
Our next Performance Nutrition Challenge will begin January 9th (testing week), with [...]
Basic Barbell Lifts Seminar
[ January 14, 2012; 10:00 am to 3:30 pm. 10:00 am to 3:30 pm. ]
RVA Performance Training is hosting our first Basic Barbell Lifts seminar with Chris Lawyer.
A large majority of any solid training program will likely come from what has come to be referred to as the slow lifts: the Press, Back Squat, Bench Press, Deadlift and their variations. Despite their apparent simplicity when compared to the Olympic [...]
Old Dominion Classic
[ October 23, 2011; ] The Old Dominion Classic is an Olympic Weightlifting meet to be held Sunday, October 23rd at our facility. All are welcome to participate. Please note you’ll need a USAW membership to attend.
For more information/registration, head here.
31 Heroes
A few quick notes about tomorrow morning:
-There will be no regular 9am class – only the 31 Heroes workout. Yoga will still be at 10am.
-If you don’t have a partner, don’t sweat it. Talk around with folks when you get here, and we can try to help as well.
-We’ll run heats until it’s [...]
Your First Weightlifting Meet
While we’re still riding high from the Wilkes Weightlifting seminar, I thought it would be a great time to talk about what an Olympic Weightlifting meet is like, and how to prepare for your first one. If you’re impatient, scroll down for a big announcement, and then come back up here to read through.
Learning [...]
PNC III: The Reckoning
Your eight weeks of fun are over! This week kicks off with the PNC II Retest workout, and we’ll also be sure to get you another three bodyfat tests to see how far you’ve come.
A couple of reminders:
Don’t forget to record your PNC III workout time for the retest. We’ll be recording it, [...]
Find a SuperFit Partner
This post is here to serve as a virtual meeting ground for folks looking to compete at SuperFit that don’t have partners yet. Early bird registration was extended, so if you have any interest, use the comments below to find a buddy. You can do it like match.com and post your stats if [...]
Mobility Musings
Let’s talk mobility. For the past month you have all been eating better, sleeping better, lifting more, and moving faster. But can you touch your toes? Clasp your hands behind your back? If we did the Presidential Fitness Test, would you pass the flexibility portion? This is elementary school stuff, [...]
River City Strongman Challenge 2011
[ September 10, 2011; ] The River City Strongman Challenge is coming to our new facility at 900 West Leigh Street on 9/10/11. 100% of spectator admission will go to the Juvenile Diabetes Research Foundation. Please come spectate to cheer on competitors and contribute to a good cause.
The RCSC will have a novice class to all interested in [...]
PNC III: Eating for Increased Mass
Though not a concern for many folks at CrossFit RVA, some of us are in serious need for increased functional mass. If you find yourself still looking slightly prepubescent, you aren’t anywhere close to RX’ed weights, and people frequently call you “stick man”, you may need to pack on some pounds.
When I [...]
PNC III: Insulin
By now, you have your recipe list, your kitchen is stocked with meats, vegetables, fruits, and nuts, and you’re well on your way to a successful PNC, which means increased performance, improved body composition, and in general, feeling a lot better. And who knows, maybe you’ll be the winner?
Sadly, we’ve all been exposed to [...]
James River Scramble 10K Training
Beginning next week, 4/11, we’ll be running a train-up for the James River Scramble 10K.
The schedule will be:
Monday: 5:30pm
Wednesday: 5:30pm
Thursday: 7am
The training will run through May 11th.
There is no additional upfront cost for CFRVA members, but participation will simply count as a “class” on your membership. For those on the unlimited plans, this is [...]
Performance Nutrition Challenge III
Our next Performance Nutrition Challenge will begin April 11th! The PNC is an opportunity for many of you to shore up on one of your weakest links – nutrition. We’ve given you plenty of good reasons to get it together in past articles such as Self Improvement and How Do I Eat Better?. [...]
Self Improvement
The secret to success in CrossFit is not dependent on conditions and objects found external to the body, nor is it dependent on heaven sent DNA. The barbell doesn’t care how bad your lungs hurt and the pull-up bar certainly doesn’t care how fried your forearms are. Likewise, most of us don’t hit [...]
Beyond Nutrition
I had an interesting question arise last week. James pointed out that he has seen a significant up-tick in his performance since his change in diet, and he was wondering what his next step should be to continue his improvement.
Now, I’ve all ready told James that he’s my pick for the PNC II. [...]
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