WOD 03/15/11

Jake WODs

crossfit, fitness, gym, richmond, pull-ups
Today’s WOD:

10 Renegade Man Makers (35#/15#)
20 Sandbag Get Ups
30 Burpees
40 Pull-Ups
800M Run
50 Box Jumps
60 KB Swings (16 kg/8 kg)
70 Goblet squats (16 kg/8 kg)
80 Double Unders
800M Run

Advanced WOD:

5 Rounds:
7 Deadlifts (275#/185#)
24 Double Unders

Before I launch into another classic tirade, I realized yesterday after talking with Tia that my instructions for adding yourself the CFRVA Open team were not clear. So here’s what you do… register yourself as an individual and pay your $10. After you’ve gotten your confirmation email and handled that business, go back to the games home page and click on “Find Teams”, which can be located in the “Athletes & Teams” tab at the top of the page. Search for “CrossFit RVA” or “RVA” and our gym should pop up in the search results. From there, click “Join Team” (I can’t remember exactly what it says so use your brain) and you should be added on.

While I am totally geeking out over what the Open workout is going to be (workouts start going live at 5PM Pacific/8PM Eastern), something that is always interesting to me is choice of shoes at CrossFit affiliates. At the end of the day, does a shoe make a difference in your performance at the gym? I’d argue that it does for the majority of people, but at the same time I recognize that a shoe has to be comfortable, aesthetically pleasing, and purchasable at a reasonable price point. So wear what you like, not what someone else tells you is best.

However, as a consumer, you should have the best information possible available to you and we try to get it to you, but expect you to be doing research on your own. We at CFRVA like minimalist style shoes because of the many benefits that it offers for weightlifting and correcting running technique that is not biomechanically efficient. We do a bit of everything at our gym and we need a shoe that can do a bit of everything too. While it’s not perfect to assume that a minimalist running shoe will be great for CrossFit, minimalist shoes do help direct the conversation in the proper direction. Here’s a link to choosing a running shoe from a minimalist style runner. Many of his points ring true with what we like from our CrossFit shoes. Pore through the site a little bit and you’ll find things such as a guide to minimalist running shoes. Educate yourself.

Post questions and comments below, like always. And if you have related links that you want to share, post them below or email them my way and we can improve the CFRVA brain trust.

Addendum: Bring a friend day is tomorrow. Please get your friends to register here beforehand. It helps us with our planning and allows us to offer a much more polished product. Thanks for your continued help and support, everyone!

We realized the wording in the bring a friend day link was confusing, so don’t worry about getting your friends to register. Just bring them through!