Today’s WOD:
Jackie
1000M Row
50 Thrusters (45#)
30 Pull-Ups
Last completed on 12/20/10.
Advanced WOD:
500M Row
30 Kettlebell Swings (32 kg/24 kg)
30 Burpees
100 Squats (45#/25#)
25 Deadlifts (225#/135#)
30 Ring Dips
400M Run
15 Squat Cleans (155#/115#)
30 Chest to bar Pull-ups
500M Row
PNC III officially starts today. I know quite a few people mistakenly thought that it started last week and I kept my mouth shut because as far as I’m concerned, an extra week of good eating isn’t going to hurt you. In past challenges, we’ve opened up a separate page where people could post nutrition and challenge related questions. It served as a nutrition brain trust for all of our participants. Rather than making a special “PNC III” page, we would like people to utilize the forum/message board functionality that is already installed on our site. It allows for threaded messages with titles and will help to streamline link and recipe sharing. Check it out here and click the appropriately named “Nutrition” link. If you discover that you have superpowers after doing the paleoish thing, we want to hear about it and so do your fellow gym mates. Post away!
In other news, CrossFit RVA is also pleased to announce that we will be jointly hosting Team SuperFit with CrossFit Charlottesville at our brand spanking new space in August. The competition is shaping up to be an event of epic proportions and as is such, we’re going to need plenty of people to help judge workouts and volunteers to help us put on a great event. If you are planning on competing, you needn’t worry about judging or volunteering, we want you to focus on the events only. If you would like to judge or volunteer, we’ll be getting plenty of details out to you in the coming months. Information about the competition can be found here and the sign up link is here. This event will be different from others in that partners will compete together instead of this being a strict individual competition. Information and clarifications will be coming in the coming weeks, but start working on finding a partner now! I’ve heard that cash and paleo food bribes work great to entice partners.