Today’s WOD: Clean deadlift to position 5×3 @ 105% max clean then Clean from the floor up to a heavy single then Max rep pull-ups x3 – Food is our fuel and it makes us go. We’re going to launch into a section on nutrition as it forms the base for everything we do in life (including CrossFit). Keep an …
WOD 9/2/09
Today’s WOD: “Michelle” 7 rounds of: – 25 Dumbbell Split Jerks – 25 Jumping Pull Ups Last completed on 3/17/09. I wanted to post a picture of one of our new members, the aptly named Michelle, but alas, I couldn’t phind a photo of her. Instead you get this super artsy shot of my favorite CrossFitter, ever. Superstar. As if …
WOD 9/1/09
Today’s WOD: 21-15-9 Overhead Squats Burpees Last completed on 8/18/08. The longer that you’re here working out with us (and the more you post), the more you’re likely to see a workout that we’ve done before. We’ll be sure to link the past one for comparison and tracking progress. I won’t bombard you with any more cookout/open house pictures after …
WOD 8/31/09
In case you haven’t noticed, every week we have been working on a new skill (Bo staff skillz and computer hacking are tentatively planned). We’ll be posting those every Monday for your perusal and to practice out at the space. This week’s skill: Front Lever. Today’s WOD: Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 Post your loads to …
WOD 8/28/09
PR Day! Pick something fun, get a PR, go home happy. Alright, slight announcement before I launch into the rest of my post. In some of the posts over the past couple weeks, it may have seemed as if Jake was referring to himself in the 3rd person. He’s not that full of himself. Yet. In actuality, he’s been real …
WOD 8/27/09
Today’s WOD: Clean and Jerk 7×2 @ 70% Max then Overhead squat to a heavy single – The cookout is almost here, it’s in 2 days for all of you keeping track at home (I know Dave Powell is marking days off on his calendar, I saw it)! We’re providing plenty of workouts, good food (actually, they are: Broadview ranch), …
WOD 8/26/09
Today’s WOD: 2 rounds: – 800M Run – 10 Renegade Man Makers – Back on the subject of globo gyms, our space only has heat during the summer and A/C during the winter. That’s backwards of what most people desire in case you missed that little transposition. Take a look at what Josh Wagner of CrossFit Apex has to say …
Grass Fed Fitness
Hey guys, Below is an article I had Lee Atwood, CrossFit RVA member and operator of Broadview Ranch write for the website. He’ll be at our cookout Saturday, providing all of the beef you’ll be eating, and he’ll have some for sale also. See you guys Saturday! Grass Fed Fitness Crossfit RVA’s motto “Elite fitness in an Urban Environment” doesn’t …
WOD 8/25/09
Today’s WOD: 4 rounds: – 30 Abmat Sit-ups – 20 Good Mornings – Last completed on 4/29/09 – We had lots of great Nancy times yesterday. If you aren’t posting your times to the comments, we hope that you are keeping a log book! We (you) can’t track your progress unless you are writing it down. At its core, CrossFit …
WOD 8/24/09
Today’s WOD: “Nancy” – Last completed on 5/26/09 I saw this on TV and I just couldn’t pass on the link. Jake has a little project on the side that he’s been working on, Body By Jake (end joke). Alright, so it’s not really a side project, but as CrossFitters who work out at an affiliated space, do at-home gyms …