WOD 03/31/11

Jake WODs

crossfit, fitness, gym, richmond, girls, box jumps
Today’s WOD:

400M Run
5 Power Cleans (135#/85#)
5 Front Squats (135#/85#)
50 Push-Ups
400M Run
5 Power Cleans (135#/85#)
5 Front Squats (135#/85#)
50 Sit-Ups
400M Run
5 Power Cleans (135#/85#)
5 Front Squats (135#/85#)
50 Squats

Advanced WOD:

CrossFit Open 2011 WOD 2

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155#/100#)
12 Push-Ups
15 Box jumps (24″/20″)

This is the meat and (sweet) potatoes of my post today, so if you read anything that I write, read this first paragraph. One of our own had someone near and dear to her pass and as a community and a family, we want to extend our own heartfelt condolences. Our superstar Lululemon-ite and CrossFitter, Val, lost her mother. If you have the pleasure of knowing Val, you know that her smile makes those awful workouts we do at the gym just a little more tolerable. She’s as sweet and genuine a person as you’ll ever meet and she really defines our attitude and persona as a gym. Our RVA community is built on caring for others and you need look no further than the end of a workout to hear and see people cheering each other on and I’m imploring you to extend the sentiments beyond the four walls of our gym. If you are so inclined, the Rosile family requests that in lieu of flowers, donations be made to the U-House at Ohio State University or Epiphany Lutheran Church. There is also a handy donation link and Mom’s story in this link.

The Unverferth House
190 King Ave.
Columbus, OH 43201

Epiphany Lutheran Church
268 Hill Road
Pickerington, OH 43147

Less important things that I would usually save for another day come next. The 2nd workout of the Open went live on Tuesday and we will be adhering to the strict standards as presented. You need to watch the standards video before doing this workout. You also need to be fully prepared to have push-up repetitions taken away from you by your judge. Do not give your judge any lip or talk back. You may ask them why your rep didn’t count, but I promise you, they can see what’s going on a whole lot better than you can feel. The push-up standards are non-negotiable and we will have a trainer monitoring all judges to ensure that proper range of motion standards are satisfied. Take a look at yesterday’s comments for some insight from Donald, who completed this workout on Wednesday at noon. Basically, push-ups need to be completed with a completely planched out body from head to toe. If there is any hyperextension in your hips as you are ascending, you run the risk of having the rep taken from you. Just say no to hyperextension of the hips.


If you find your way to our site today, and I hope you do, we love you and can’t wait to have you back. If you need anything, all you’ve got to do is ask and we’ll make it happen.