Today’s WOD: 15 Handstand Push-Ups 1 L Pull-Up 13 Handstand Push-Ups 3 L Pull-Ups . . . 1 Handstand Push-Up 15 L Pull-Ups Last completed on 04/30/09. You might not care, but it’s pretty exciting for CFRVA, we just passed 5,000 lifetime comments since the opening of our website. Thanks, everyone!
WOD 02/08/10
Today’s WOD: Deadlift 6-6-6-6 then 100M Sprint every 30 seconds for 5 minutes Jake dropped a quarter in the middle of the tire and this is how he went to retrieve it. Nice work to everyone for completing the first full week of your Nutrition Challenge!
WOD 02/05/10
Today’s WOD: JT 21-15-9 Handstand Push-Ups Push-Ups Ring Dips *Rowing Instruction for Tomorrow is Canceled* We’re moving it to next Saturday at 12:30 due to the bad weather. You’re in for a treat if you’ve never done this WOD before. For all of you doing the Nutrition Challenge and for those of you trying to eat clean in general, beer …
WOD 02/04/10
Today’s WOD: Clean and Jerk 3×2 @ 90% then AMRAP 12: 5 Handstand Push-Ups 10 Abmat Sit-Ups 15 Jump Squats What every gym needs more of: log presses and PBR T-shirts. Smiles optional.
WOD 02/03/10
Today’s WOD: AMRAP 20: 20 Sumo Deadlift High Pulls Max Rep Push-Ups Last completed a long ass time ago. DP’s face had a cage match with the floor mats at the gym. You can decide for yourself who the victor was.
WOD 02/02/10
Today’s WOD: Back Squat 7×3 then 8 Rounds: 10 Pull-Ups 20 KB Swings There’s a lot going on in this picture and the best part about it is the beer on the plyo box. For those of you that registered for the Nutrition Challenge, Ryan P was kind enough to locate a Paleo cookbook online and put all the recipes …
WOD 02/01/10
Today’s WOD: 100 Double Unders 90 Squats 80 Push Presses (45#) 70 Anchored Sit-Ups 60 Push-Ups 50 Walking Lunges 40 Pull-Ups 30 Box Jumps 20 Wall Balls 10 Burpees Brandon deadlifting. He appears to be straining his muscles, but his face is oddly calm. Is that good enough for you, Ryan? Today marks the start of the Performance Nutrition Challenge. …
Performance Nutrition Challenge Meal Suggestions
A lot of you have asked for specific meal ideas since we announced the Nutrition challenge. So, I have listed 5 days worth of meals below. I would call them pretty Paleo, and I will highlight what is not Paleo in case any of you want to be super strict. Remember, we are not dictating a certain method of eating, …
Open Gym 1-3pm Today
It may be snowing, but that won’t stop us. Open gym time today instead of the typical group class today, see you there.
WOD 01/29/10
Today’s WOD: CrossFit Total Previously completed on 09/25/09, 07/27/09, 03/30/09, and 01/01/09. Plenty of linkage to track your progress. I hope everyone hits some PR’s today! A couple of people have asked me how I go about constructing my meals and what I use for sugar substitutes (I use Blue Agave) along with other general nutrition questions. We’ll be putting …