WOD 02/03/12
Today’s WOD:
Bench Press
3×5 @ 85% (+2.5-5#)
then
AMRAP 3:
Wall Balls (20#/14#)
1 Minute Rest
3 Rounds:
12 Power Cleans (135#/95#)
12 Push-Ups
WOD 02/02/12
Today’s WOD:
AMRAP 7:
3-6-9-12-15-18-21-…
Thrusters (100#/65#)
Chest to Bar Pull-Ups
Another Open WOD from last year today. And speaking of the CrossFit Games… get yourself registered here for this years iteration! Registration opened yesterday and we’ll be running workouts like we did last year.
And for those of you uninterested in the Open, RVA Endurance is starting up another training cycle on Friday.
WOD 02/01/12
Today’s WOD:
4 Rounds:
400M Run
5 Overhead Squats (135#/95#)
10 Burpees
RVA Endurance will be starting up again this Friday. If you’re looking to get some additional training in for upcoming races, start there.
WOD 01/31/12
Today’s WOD:
4 Rounds of every 3 minutes do the following:
400M Run
5 Deadlifts (275#/185#)
A fun way to prepare eggs for a weekend breakfast. Just make sure the sausage doesn’t have any garbage in it.
WOD 01/30/12
Today’s WOD:
Back Squat
3×1 @ 95%
then
5 Rounds:
5 One-Arm Dumbbell Thrusters Left (50#)
5 One-Arm Dumbbell Thrusters Right (50#)
5 Pistols Right
5 Pistols Left
If you’re looking to avoid performance nutrition challenge ruining parties (like the Super Bowl), make alternate plans early. You can ruin your hard work and discipline in one day, but you don’t want to do that, do you?
WOD 01/27/12
Today’s WOD:
Bench Press
3×5 @ 85% (+2.5-5#)
then
4 Rounds:
200M Farmer’s Walk (24 kg/16 kg)
10 Kettlebell Front Squats (24 kg/16 kg)
25 Double Unders
WOD 01/26/12
Today’s WOD:
In 10 Minutes:
2km Row
then in the remaining time do as many Double Unders as Possible.
I’ve noticed a lot of people hitting their strides and ramping up the intensity of their workouts at the gym. That’s awesome. As always, we encourage you to train hard, but just as important, train smart. Beyond training, the most vital thing for you to do is to recover and the best place to start is with sleep (as Andrew will not hesitate to tell you). You’d be amazed at what sleep posture can do for you. It’s uncomfortable at first, but I don’t sleep any other way now.
WOD 01/25/12
Today’s WOD:
Skill Work:
4×5 Pistols each leg
then
CrossFit Open 2011 WOD 4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing Burpees
30 Overhead squats (120#/90#)
10 Muscle-ups
I’m not sure what happened in the picture there, but I think this little guy has a possible explanation.
WOD 01/24/12
Today’s WOD:
5 Rounds:
400m Run
5 Power Snatches (115#/75#)
10 Chest to Bar Pull-Ups
A friendly neighborhood reminder to everyone participating in the nutrition challenge: part of your score is due to your improvement in your workout. The only way your workout is going to get appreciably better is if you are coming into the gym consistently (and eating and sleeping right). So see you all at the gym!
WOD 01/23/11
Today’s WOD:
Clean and Jerk
Work up to a heavy single then do one clean and jerk every 30 seconds @ 65% of the heavy single for a total of 5 minutes
then
EMOM 6:
10 Wall Balls (20#/14#)
1 Rope Climb
Congratulations to all of our SuperFit competitors. It was a blast watching everyone tear it up out there!
WOD 01/20/12
Today’s WOD:
Bench Press
3×5 @ 85% (+2.5-5#)
then
5 Rounds:
10 Supine Pull-Ups
10 Toes to Bars
SuperFit is this weekend. Good luck to all our competitors!! I know people are thinking of heading out to Charlottesville to check out some of the competition. If you’re interested in going and want to carpool, use the comments to coordinate.
As we head into our first weekend of the PNC, hopefully the eating habits are starting to change for the better. I know that one of the things that people miss is snack food. I love eating guacamole and if you’re worried about the crazy ingredients that sometimes go into the prepackaged variety (you should be), try this recipe out. It’s simple and easy to make. Guacamole goes great on salads, but if you need a chip substitute, try slicing some bell peppers to use for dipping.
Weekend homework for everyone who has done previous challenges or currently eats paleo: what are your favorite paleo snacks to much on? Post links and recipes and all the other good stuff below.
WOD 01/19/12
Today’s WOD:
Annie
50-40-30-20-10
Double Unders
Sit-Ups
Strict sit-up standards apply. Do them right or pay the consequences.
Last completed on 09/15/11.
WOD 01/18/12
Today’s WOD:
Skill work:
4×1 Snatch complex @ 65%
A complex consists of the following: 1 hang power snatch, 1 overhead squat, 1 snatch balance, 1 hang squat snatch. The sequence is completed without setting the bar down.
then
AMRAP 5:
Squat Clean and Jerk (165#/110#)
This workout is more accurately described as a ground to overhead, but the athlete has to pass through the squat position.
Chris Lawyer put on a great barbell seminar for us. Here he is describing the epic importance of pinning the shoulder blades together and thrusting the hips in the bench press. Emphasis on the thrust. Just kidding. Thanks, Chris!
WOD 01/17/12
Today’s WOD:
For time, complete:
30 Calorie Row
30 Thrusters (95#/65#)
3 Rope Climbs
30 Kettlebell Swings (24 kg/16 kg)
The good eating should have started yesterday. Shame on you if it didn’t. If you’re feeling unsure of yourself in the kitchen, here are some tips to get you going. Link courtesy of K-Row.
WOD 01/16/11
Today’s WOD:
Back Squat
1×20 @ 65%
then
Accumulate 2 minutes of a plank hold,
followed by:
10 Handstand Push-Ups
20 Wall Balls (20#/14#)
30 Box Jumps (24″/20″)
The PNC is here. Good luck to everyone taking part in the first challenge of the new year!
GET FIT.