Today’s WOD: Back Squat 5×5 then 100M Overhead Walking Lunges (45#/25#) 50 Push-Ups 100M Walking Lunges 50 Jump Squats One our our nutrition challenge winners, Nikki, has this to say about her nutritional experience and enlightenment. It’s bring a friend day at CrossFit RVA again this Wednesday. Any and all are welcome!
WOD 05/14/10
Today’s WOD: Erin 5 Rounds: 15 Dumbbell Split Cleans (40#) 21 Pull-Ups Last completed on 05/27/09. That’s the hill that the competitors had to run with the sandbags. If you haven’t read part one of the Regionals recap, I would suggest you start there. Otherwise it’s on to the next one.
WOD 05/13/10
Today’s WOD: Press 3×3 then AMRAP 15 400M Run 25 Burpees 10 Sit-Ups If you look closely, you can see the numbers on my arm and that is why Jake and I are no longer friends. Of course, we participated in more than one affiliate WOD over the weekend, but I’m holding off on posting recap part deux so you …
WOD 05/12/10
Today’s WOD: Deadlift MEx3 then 4 Rounds: 15 Deadhang Pull-Ups 20 Ring Dips For anyone that is interested, I wrote a piece on our regionals experience. It’s kind of long, but if you want to know all the intimate details of our trip, it’s there for the reading.
WOD 05/11/10
Today’s WOD: In 20 minutes: Row for 1 minute, rest for 1 minute Goal is to reach 3,000M. For every 50M less than 3,000M, you have to complete 1 handstand push-up. Apparently, partying post-WOD gets the thumbs up from Jake. Video recap from sectionals. Note: this is not the regionals recap, this is from the sectionals in March.
WOD 05/10/10
Today’s WOD: Overhead Squat 5×5 then AMRAP 9 10 Kettlebell Swings (1.5 pood/1 pood) 20 Tuck Jumps It’s 11 PM, I just got home, and I need to go to bed, but I want to make sure everyone hears a little something about our Regionals experience (I’ll write a full recap in the coming days). If we could give out …
WOD 05/07/10
Today’s WOD: Deadlift EMOTM 10 10×3 @ 65% then 21-15-9 Wall Balls Double Unders You can do this/anything.
WOD 05/06/10
Today’s WOD: Mary 5 Handstand Push-Ups 10 Pistols 15 Pull-Ups Last completed on 10/07/09. Pistols are one-legged squats that require a great deal of strength and balance. There are lots of ways to scale this WOD, so don’t miss out! The competitors are off to Logan, Ohio to compete in the Central East Regional Affiliate Competition. We’ll try to keep …
WOD 05/05/10
Today’s WOD: Pendlay Rows 3×8 then 400M Partner Relay Each person will run 3x400M Mackenzie got full range of motion handstand push-ups yesterday. That means head to floor and then arms locked all the way back out. Congrats! Paleo-ish recipes. I don’t think the blog is being updated any more, but if anyone wants to make me some of these …
WOD 05/04/10
Today’s WOD: 30 Pull-Ups 30 Lateral Jumps 300M Row 40 Push-Ups 40 Box Jumps 400M Run 50 Push Presses (45#/25#) 50 Double Unders 500M Row Confidence in sport. No Flexibility and Mobility class today. If you show up, you’re foam rolling and stretching on your own (which you should be doing every day anyways). Weightlifting Etiquette 101 Okay, you’re on …