We’re going to be holding a “Performance Nutrition Challenge” beginning 2/1/10. First, why? I don’t know of anyone in the gym who can’t benefit from an improved diet. To put it simply, you spend at most 5-7 hours a week in the gym, but what you do with the other 160+ hours a week is just as important. I’ll let …
CrossFit RVA Performance Nutrition Challenge
We’re going to be holding a “Performance Nutrition Challenge” beginning 2/1/10. First, why? I don’t know of anyone in the gym who can’t benefit from an improved diet. To put it simply, you spend at most 5-7 hours a week in the gym, but what you do with the other 160+ hours a week is just as important. I’ll let …
WOD 01/18/10
Today’s WOD: Deadlift MEx3 then 100 Double Unders JS still says, “it’s always a good day to CrossFit.”
WOD 01/15/10
Today’s WOD: Push Press MEx1 then 9-6-3-1 Clean and Jerk Chest-to-Bar Pull-Ups Trey and Zac pulling a loaded sled. Nice work-out goggles, Trey. Do they come with a matching croakie? Don’t forget our upcoming open house on January 23rd! Remember, for the month of January only, if you are a current member of CrossFit RVA and you refer a friend …
WOD 01/14/10
Today’s WOD: Snatch MEx1 then 50 Wall Ball Shots There are lots of weird things happening in this picture. Today we’ve got the snatch which is only my most favorite lift in the world. Everyone likes having numbers to shoot for, goals to reach, etc. In weightlifting, everything is relative. What you should work towards is a body weight snatch. …
WOD 01/13/10
Today’s WOD: Nate AMRAP 20 2 Muscle-Ups 4 Handstand Push-Ups 8 2 pood KB Swings Some of the guys getting some hard earned rest. If you want to see what kind of athletes you will be working with at the Olympic lifting seminar, check out this link: Overhead and Heavy. Take a look at the athletes section, there are some …
WOD 01/12/10
Today’s WOD: Snatch Balance MEx1 then 2K Row (7:30 or less is the goal) Hey everyone, in the interest of going green, please start bringing water bottles to the gym for your liquid refreshment. We would like to phase out the water cups. Mother Nature thanks you.
WOD 01/11/10
Today’s WOD: Back Squat 3×2 @ 90% then 6 Rounds: AMRAP 20 seconds Hang Power Clean (95#/65#) 40 seconds rest AMRAP 20 seconds Wallball Slams (20#/12#) 40 seconds rest If you’ve been keeping up with our Upcoming Events, you already know that there is an Olympic Weightlifting Seminar coming up with Coach Wilkes on March 21st. The Clean and Jerk …
WOD 01/08/10
Today’s WOD: “Awesome Amy’s Terrific Tattacular Birthday Chipper” 35 Pull-Ups 35 Burpees 35 Sit-Ups 35 Squats (45#) 35 Push-Ups 35 KB Swings (1.5/1 pood) 35 Double Unders 35 Box Jumps 35 Knees to Elbows 35 Turkish Get-Ups (30#/20#) It’s our resident tattoo artist’s birthday on Sunday and in honor of this momentous occasion, we’re celebrating with a chipper workout. Two …
WOD 01/07/10
Today’s WOD: 2 Squat Cleans @ 75% of your 1RM every minute on the minute for 10 minutes Rest 3 minutes then 30 Burpee Pull-Ups From Ranier CrossFit, My Scale Hates Me. Weight is a sensitive subject for a lot of people. Just ask Jake, he can’t seem to put enough on. Or ask any girl and she can’t seem …