Below you'll find a list of all posts that have been categorized as “Updates”
You know what to eat and where to buy it. You’ve met up with your teams, cooked your weekly meals and are ready to support each other through the next six weeks. What do you do next? Micronutrients and Macronutrients For simplicity we’ll quickly define the two main components of the food you eat: Micronutrients are essentially what we’ve all …
This week several of our Endurance regulars are going to tackle their first Ragnar Race. A Ragnar is a team relay race that covers around 200 miles. In this case from Cumberland MD to Washington DC. Our race starts at 6:30am Friday and ends sometime Saturday afternoon/early evening. Each runner tackles 3 legs of varying difficulty and distance. Total distance …
So you wanna win the Performance Nutrition Challenge? Or maybe you just want to survive it. There are many paths up the same mountain but during the PNC there are really just many mountains. How to buy food at the grocery store First, and probably most important, you must repeat this mantra: “80% of my food will come from a …
Basics Our next Performance Nutrition Challenge will begin soon! It’s been a long time since we’ve done a PNC, and we think that the gym is ready to rededicate themselves to eating well to improve gym performance and body composition. Dates: Bodyfat Tests: Week of 9/8 Test Workout: 9/11, during all regular workouts. 6 Weeks of Awesome Eating: 9/15-10/27. Bodyfat …
One of the important aspects of continued progress is routine work on basic skills and bodyweight movements, with built in progression. We’ve worked up a structured way to approach this through the RVA Weakness Warm-Up. This is also something that can be readily employed by all of our group class members quickly before the warm-up, though keep in mind that …
We will be doing a Patriotic partner workout on Friday for Independence day! Feel free to bring family, friends, or crossfitters from other gyms. Heats will be run at 10am and 11am Workout: 7 Rounds: 4 Front Squat (185/125) (135/95) (95/65) 17 Burpees 7 Ground to Overhead (185/125) (135/95) (95/65) 6 C2B Pullups (CoB) (Ring Rows)
Oliver started Crossfit RVA in February and has been a consistent member ever since. His willingness to learn makes him an easy athlete to coach. Interview Questions: Favorite Lift: Favorite WOD: Accomplishment I’m most proud of since starting CrossFit: I have always wanted to: Outside of the gym I like to: Something nobody knows about me or would be surprised …
Blast from the Past Byrd Park Workout this Saturday! We will be hosting the Alpha Strongman Competition all day Saturday so Svetlana will be running a outdoor class this Saturday at the birthplace of Crossfit RVA. Location: 600 S. Boulevard, Richmond, VA Time: 9:00am Who: This workout is open to anyone that wants to come out! Bring your friends, family, …
Rob has been a great member of CrossFit RVA from the start! He comes early, stays late, and is always working on a new skill. He’s quickly made himself an indispensable part of our community, and we’re lucky to have him.
It’s that time of year again! We will be attending a Flying Squirrels game on Friday, June 27th. Game time is 7:05 pm but we will be meeting in the pavilion for food and drink at 5:30 pm. Sign up sheet is on the front desk. Tickets are 25/person with food included. Followed by a trip to En …
