Crossfit 5 mile trail run
[ July 18, 2010; ]
Help represent Crossfit RVA in Fredricksburg on a 5 mile trail run. The run will have Crossfit events interspersed throughout the course and refreshments at the end.
Dodgeball Postings
I posted a dodgeball link in the events section on the right side of the page. It will help to consolidate interest and figure out final rosters.
Last Broadview Ranch Sale of 2009
Some of you probably know that we have grass fed beef and acorn fed cows available to us through Broadview Ranch. One of our members works (is a partial owner?) at Broadview Ranch and he provided those awesome hamburgers at the cookout. In any case, Lee Atwood is our contact over there and [...]
WOD 10/10/08
Today’s WOD:
Clean
5-5-5
then
AMRAP 15:
-10 Cleans
-15 Push-Ups
WOD 10/9/08
Today’s WOD:
6 Rounds:
-1 Minute Kettlebell Swings
-1 Minute Handstand Holds
-30 Second Vertical Jump
-30 Second Rest
The final installment in the CrossFit Virtuosity hand care articles:
“Whether you are doing Gymnastics, Olympic weightlifting, Crossfit, or manual labor, your hands take a beating. Your hands and wrists are susceptible to carpal tunnel syndrome, tendinitis, strains, sprains and all sorts of [...]
WOD 10/8/08
Today’s WOD:
50M Sprint x 15
Part 3 in the CrossFit Virtuosity hand care articles:
“It is important to remember that torn calluses are an injury. Whenever you have an injury, you must give it time to heal. Altering your training to focus on lower body exercises is the preferred course of action. However, sometimes competition and personal [...]
WOD 10/7/08
Today’s WOD:
10 Rounds:
-3 Clean and Jerk
-10 Pull-Ups
Part 2 of the CrossFit Virtuosity hand care article:
“This article examines first aid and care for ripped hands and torn calluses. If you train hard doing pullups, deadlifts, cleans and snatches, you will eventually tear open the calluses on your palm. These tips also can be used if you [...]
WOD 10/6/08
Today’s WOD:
1 Back Squat on the first minute, 2 on the second minute, etc.. until all Back Squats cannot be completed within 1 minute.
The first in a 4-part series on hand care by CrossFit Virtuosity…
“Your hands tell the truth about you. The strength of your handshake sends a signal of confidence. The calluses reveal [...]
WOD 10/3/08
Today’s WOD:
“Diane”
21-15-9
-225# Deadlifts
-Handstand Push-Ups
Look to the right hand side of the page, and you’ll now see that I’ve added a post archives and a search function. I know it can be quite difficult to keep a log, but writing your times to the comments is a fairly easy and fun way to do it, [...]
WOD 10/2/08
Today’s WOD:
100 Squats
40 Pull-Ups
80 Squats
32 Pull-Ups
60 Squats
24 Pull-Ups
40 Squats
16 Pull-Ups
20 Squats
8 Pull-Ups
I despise the HFCS commericals
WOD 10/1/08
Today’s WOD:
10-8-6-4-2
-Thrusters
50-40-30-20-10
-Double Unders
Do you pay attention to what you’re eating? Try Fitday for a week and get a better look.
WOD 9/30/08
Today’s WOD:
“Helen”
3 Rounds:
-400M Run
-21 Kettlebell Swings
-12 Pull-Ups
-Ari working on the farmer’s walks during last Saturday’s free workout. We had a great time, had about 20 people come out, and even had a few new people stop by. Looking forward to the next Saturday workout, we’ll keep you posted on the date.
WOD 9/29/08
Today’s WOD:
Deadlift to a 1RM
Suggested rep scheme: 5-3-3-2-2-2-1-1-1-1
then
Tabata Push-Ups
WOD 9/24/08
Today’s WOD:
30-25-20-15-10-5
-Push-Ups
-Knees to Elbows
Rest 5 minutes
500M Row
-Coach Chris Wilkes discussing something of monumental importance. Apparently the hips.
Last Call – Olympic Weightlifting Seminar 9/21
Hey guys, one last reminder – we’re hosting an Olympic weightlifting seminar next Sunday, 9/21. Chris Wilkes, coach of OBX Weightlifting will be heading up instruction.
We’ve only got a few CrossFit RVA members who are attending. This is a prime opportunity to receive instruction from one of the best weightlifting coaches [...]
GET FIT.