CrossFit Warrenton

Saturday 9-4-2010

CrossFit Warrenton — Sat, 04 Sep 2010 01:00:58 +0000

Clohan… looks easy on paper, but in reality… it was ridiculous. The weekend is finally here, and it’s a 3 day weekend. Thank goodness. Also, tomorrow is supposed to be a HI of 78 degrees with alot of wind… EXCITING. With that being said expect some running in the WOD. And Plz go hard.

Clohan... the aftermath. Nice work Andrew.

Skill/Strength

none

WOD “Daniel”

50 Pull ups

FHS

21 Thrusters (95/65)

2 FHS

21 Thrusters (95/65)

FHS

50 Pull ups

for time

rest 5′ then:

10e Sledge Hits

4 Tire Flips w/ jumps

1 Full Sled Drag

5 rounds for time

Friday 9-3-2010

CrossFit Warrenton — Fri, 03 Sep 2010 01:20:23 +0000

Well as most of you have been informed in person it was time to rewrite it in the post. We had continuously extended the end date for the paleo challenge so that everyone would be able to really crank it up, but it’s time for it all to come to an end. The end is the weekend of the 17th of September. So be sure those of you who got in the challenge get the end picture and measurements taken. That way the outside body judge can determine a winner. Well we got some cooler weather in the future, and they say that it’s here to stay. Awesomeness!!!

Deb on her way to the top score in Wednesday's WOD

Skill/Strength

Wendler: Overhead Squat

30e Russian twists and 20e MB Bridges after each round

WOD “Clohan”

30 Back Ext

1 Lap Bear Crawl

30 Ring Dips

1 Lap Bear Crawl

4 rounds for time

Thursday 9-2-2010

CrossFit Warrenton — Thu, 02 Sep 2010 02:36:57 +0000

Yesterdays WOD, as Jake would say, was BRUTAL DUDE. Having an AMRAP with all weights, no body weight, is a bit tough; but we got through it. Womens highest round goes to Deb with 9+3 SDHP; Justin with 13. For those of you who wanted to compare your score to other athletes go to www.crossfit.comand scroll down to comments for yesterdays post and click that link.

There is no skill strength tomorrow. You can start the workout as soon as you are warmed up, no later than the normal start time. If you walk in and people are working out, STAY OUT OF THERE WAY. See you soon.

: Annie and Marla back in July.

Skill/Strength

None

WOD

20 Box Jumps (24”/20”)

20 Wall Ball (20/14)

20 Double Unders

20 Swings (53/35)

20 ABMat Situps

4 rounds for time

Wednesday 9-1-2010

CrossFit Warrenton — Wed, 01 Sep 2010 01:44:53 +0000

Caleb working on some 24 inch box jumps or should it be climbs.

Skill/Strength

Kettlebells:

4e Turkish Getups

8e Ribbons

12e Bent Press

WOD (from the mainsite, compare your results with others under comments)

Complete as many rounds as possible in 20 minutes of:

5 Thrusters (95/65)

7 Hang Power Cleans (95/65)

10 Sumo Deadlift Hi Pulls (95/65)

Tuesday 8-31-2010

CrossFit Warrenton — Tue, 31 Aug 2010 03:36:05 +0000

Monday’s WOD was brutal, I know. A fun little gut check. Tuesday is designed to be completely different. Fabricating some new equipment in the near future: weight pins for the bumpers to be suspended from on the Sorinex rig, and prowlers. Prowlers are push or pull sleds that are ridiculously tough. Imagine doing this up the hill (Oh I can’t WAIT)

Scary Intensity by Jake

Skill/Strength

work ongoals

WOD

Overhead Squat 3-3-3-3-3

immediately after each attempt complete 10 Toes to Bar w/ NO SWING if possible

Monday 8-30-2010

CrossFit Warrenton — Mon, 30 Aug 2010 02:12:40 +0000

Well we as always have some warm weather scheduled for tomorrow, so be sure to drink plenty of water. Don’t try eating just before you stop on over, that’s just plain dumb, and you’ll be paying for that later. Thank goodness for the invention of a roof to keep the sun off us. Be sure you get there with ample time to get stretched out before the start of our work. DO MORE WORK FASTER (quote from CrossFit Games)

Skill/Strength

Wendler: Shoulder Press & Deadlift

WOD

3 rounds of:

FHS

3(10 Ring Pushups, 10 Swings 54/35, 1 Rope Climb)

for time

Saturday 8-28-2010

CrossFit Warrenton — Sat, 28 Aug 2010 01:43:08 +0000

Remember there is no skill/strength work so be over at 5:15. We got a normal ridiculous weekend planned, so bring your “A” Game.

Justin back squatting during the Friday WOD.

Skill/Strength

none

WOD “Justin”

25 Wallball (20/14)

25 Back Ext.

25 Push Jerks (135/85)

25 Hang Power Cleans (135/85)

3 rounds for time

rest 5′ then:

20 Box Jumps @ 20″

20 GHD Situps

20 Dips

4 rounds for time

then immediately complete a 400m row sprint

Friday 8-27-2010

CrossFit Warrenton — Fri, 27 Aug 2010 01:43:12 +0000

Monday we did the first WOD at the 2010 DV/MD/VA sectionals, Thursday we did the 2nd WOD from the 2010 Superfit Games. Everyone did surprisingly well and we weren’t in a true competition environment with tons of different athletes from different affiliates. When the competition is like that man does adrenal give you a bust. You will be nervous before the judges say GO, but once they do the butterflies will disappear immediately. SO go sign up for the Charlottesville games January 22-23 (link)

: Parker lying down on the job like always. HA

Skill/Strength

Wendler: Shoulder Press

recovery of 10e Pullins w/ alternating march

WOD

max rounds in 10′ of:

10 Back Squats (135/85)

20e Russ Twists (14/10)

then immediately complet:

1 FHS

100 AB Mat situps

for time

Thursday 8-26-2010

CrossFit Warrenton — Thu, 26 Aug 2010 00:00:56 +0000

New machinery to make new equipment arrives today. Very excited about using the knowledge attained through years of school (before changing majors) in creating alot of new toys for the gym. Best part is the majority of things aren’t difficult to fabricate, and weekends look like a great time to do the fabricating. There is one change to the schedule that doesn’t really affect anyone. It came to my attention that alot of you are die hard Redskin fans (don’t ask me why), and that would mean Sunday WODs are out with the time change. With that being said we are changing that WODs time back to 9AM. Remember there is no skill strength on Sundays so you don’t have to be over until 8:45. Also, bear in mind that as it gets colder the gym will get colder, so that early Sunday morning in the winter will be like a large barrel of coffee for you. In conclusion, dress appropriately.

Here is an awesome video from Ross Training, that I will say everyone did just as good as w/ the DUs.

Skill/Strength

Wendler Deadlift or,

WOD #2 SuperFit Games 2010 Max deadlifts in 3 minutes (295/180)

then stretch ALOT or choice until start of the clock

WOD ”WOD #3 Superfit Games 2010″

50 Burpees w/ hand release

25 Thrusters (115/80)

10/5 Handstand Pushups (ladies to 10lb plate)

for time

Wednesday 8-25-2010

CrossFit Warrenton — Wed, 25 Aug 2010 02:39:16 +0000

Deceptively tough, is all I really need to say in regards to Tuesday’s WOD. Burpee lateral hurdle jumps I have a strange feeling everyone if going to be putting on that list of movements they “HATE”. In the meantime let’s talk about pre-WOD and post-WOD activities. You should all be doing the Catalyst Athletics Dynamic warmup if you are unsure what to do. Your body needs to be ready to perform at the start of the clock, NOT warming up as you complete the WOD. This will only hurt your scores and lead to injuries. So, stop making excuses saying you don’t have time to. Start doing the warmup movements at home when you’re doing dishes, while talking on the phone at the office, or wherever you are.

An appropriate warm up will result in an:

Increased speed of contraction and relaxation of warmed muscles
Dynamic exercises reduce muscle stiffness
Greater economy of movement because of lowered viscous resistance within warmed muscles
Facilitated oxygen utilization by warmed muscles because haemoglobin releases oxygen more readily at higher muscle temperatures
Facilitated nerve transmission and muscle metabolism at higher temperatures; a specific warm up can facilitate motor unit recruitment required in subsequent all out activity
Increased blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscle temperatures
Allows the heart rate get to a workable rate for beginning exercise
Mentally focused on the training or competition

Post WOD (colldown) is just as important. This is the time you do your classic static stretches. Here you can work on that flexibility, and really get your body back on the right track before you take the hill walk of shame back to the cars.

An Appropriate coold down will:

aid in the dissipation of waste products – including lactic acid
reduce the potential for DOMS
reduce the chances of dizziness or fainting caused by the pooling of venous blood at the extremities
reduce the level of adrenaline in the blood
allows the heart rate to return to its resting rate

Parker rocking our new shirt while completing a modified Cindy type WOD.

Skill/Strength

Wendler: Overhead Squat

recovery of 5 MUps transitions (no press out)

and 5e KB Halos

WOD

20 DUs

5 Clean and Jerk (135/85)

FHS

3 rounds for time