Today’s WOD: Muscle Up Practice then 4 x 400M Run then Tabata L-Sits Not to be outdone by JS, Amy loves CrossFit too. Especially Ab-Mat sit-ups. The last planned nutritional post regarding the method to the madness is posted entitled: How do I eat better? That wraps up what I had prepared for everyone, but we will continue to post …
WOD 01/27/10
AMRAP 15: 4 Deadlifts 3 Hang Power Cleans 2 Front Squats 1 Push Press More nutritional information coming your way. Insulin, What’s the Big Deal? Watch out. And some inspirational words from CrossFit Peru.
Performance Nutrition Challenge Guidelines
Below are the guidelines for the Performance Nutrition Challenge. Notice they’re simple, and there’s a progression based on where you’re at and the steps you’ve already made. We’ll be following this up with basic food lists for each of the macronutrients (Protein, Carbs, and Fat) as well as some sample meals. E-mail me ASAP if you want to do this, …
WOD 01/26/10
Today’s WOD: Kelly 5 Rounds of: 400M Run 30 Box Jumps 30 Wall Ball Shots Converting to Weightlifting. The Olympic lifts belong to a sport that people in other countries will train for the duration of their lives. Here at CrossFit RVA, we introduce you to them in a fashion such that you are moving safely, efficiently, and powerfully. Think …
WOD 01/25/10
Today’s WOD: Press 5×5 then 3 Rounds: 30 Pull-Ups 15 Dumbbell Squat Cleans (50#/30#) Some of our newest members in the picture here. Julie deadlifting and Sarah taking it all in. Thank you to everyone who came out to our Open House and to all of our members who invited friends and family. We hope that you all had a …
WOD 01/22/10
Today’s WOD: 2K Row 60 Kettlebell Snatches 60 Push-Ups I’m obligated to remind you that we have an Open House and cookout tomorrow, but you remember that and have plans to attend, right? Now that the reminder is out of the way… You already know that You Can’t Out-Train a Bad Diet and you also know that we have a …
Nutrition Challenge Update/Open House/Sweatshirts
Performance Nutrition Challenge I’ve been getting a lot of questions about the upcoming Performance Nutrition Challenge. That’s great, it looks like we’ll have many people participating, and that’s the whole goal here – to get many of you guys eating better. First, we’ll be using body fat measurements using the skin fold test instead of weight. I realized before we …
WOD 01/21/10
Today’s WOD: Karen What happened to all my posters? You know you’ve got to log your workouts on-line or in your own logbook to track your progress. Are you still doing that? Linking back to previous workout dates isn’t going to do you any good unless you post! Registering is easy for all our new folks. If you have any …
WOD 01/20/10
Today’s WOD: Squat Clean 5×3 then 5x100M Sprint If this picture was more clear, you would see that Kat isn’t actually smiling. It’s pure terror on her face.
WOD 01/19/10
Today’s WOD: 10 Rounds: 10 Push-Ups 20 Sit-Ups 30 Squats Gotta get more pictures today! Sorry I forgot to get them last night. I’ve been working hard to get you some good information to peruse through regarding your nutrition in conjunction with our upcoming Performance Nutrition Challenge so that’s been holding me up a bit. I’ll get the pictures this …