We took today off from training and experimented with a couple of work outs we’ve been crafting. Be ready when you come out to train. It’s going to be a doozy.
Busy Day
We held our 6:30am and 5:30 pm training today and had a great turn-out at 5:30. At 6:30am we did this: Complete as many rounds of the following as possible in 20 minutes 5 pull-ups 10 KB swings (1.5 pood) 15 135lb Deadlifts Bob slogged through this one to come out on top with almost 7 complete rounds. It was …
We’re following HQ for the next two weeks
“Tabata Fight Gone Bad” Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises: Wall-ball 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull 75 pounds (Reps) Box Jump 20″ box (Reps) Push-press 75 pounds (Reps) Beck’s burpees (Reps) There is no additional rest between …
Good Sunday
Today we followed CFHQ and did another hero workout: “Michael” 3 rounds for time of- 800m run 50 sit-ups 50 back extensions Brandon took the win at 18:01. He looked like he was hopped up on ‘roids when he finished. All of us shaved at least 4 minutes off our previous “Michael” time from two months ago. This stuff is …
A nice day in Byrd Park
Though it was cloudy in the morning, I awoke feeling fit and well. It did not last. Rather than fading slowly, as I worked my way through our tasks at Byrd Park, it smashed like glass during this one: 21-15-9 Burpee pull-up complex Ball slams Box Jumps A burpee pull-up complex is simple. Stand under a pull-up bar and perform …
Back to work
10-9-8-7-6-5-4-3-2-1 reps of 95lb Thrusters Beck’s Burpees. Beck’s Burpees are performed like a regular burpee with the exception of a broad jump at the completetion of the movement rather than a vertical jump. Don’t forget to come out to Byrd Park tomorrow. Let us know how you did on this one!
Why fitness?
We’ve decided to let you rest today. I would like to, instead, submit an article by Greg Glassman. Mr. Glassman is the founder of CrossFit. I will let his work, in both programming and this article, speak for itself: Why Fitness?
And another one
From CrossFit Main: “Karen” 150 Wall balls for time I have the record at 4:23 We’ve acquired a solid crew that comes to train daily in the Lombardy Gym. I mentioned some of you in the news letter but I’d like to thank James, Chong, Bri, Terry, Manson, and John Scott again. You are CrossFitRVA.
Something different
4 rounds of 50 four count flutter kicks 50 crunches 50 sit-ups 50 knees- to- elbows 50 leg levers 50 windshield wipers We did this without timing the circuits. It is a rep monster but well worth it. If you’ve been working CrossFit for awhile you will return to this more “traditional” work out with an appreciation for how strong …
I was always scared of this one
Yesterday we got tough and tried this hero work out: “Murph” Run 1 mile 100 Pull-Ups 200 Push-Ups 300 Squats Run 1 mile You can parition the exercises as needed. If you have body armor, or a 20lb weight vest, wear it . Without a vest I grabbed the team record at 37:28. It was difficult but impressive that Lt. …