Monthly Archives: January 2011
Hopefully none of you have nightmares of me yelling “Elbows Up… Pads of Fingers… LOWER.” Beacause there was alot of that going on, but I will admit my yelling those corrections were mainly as reminders not corrections. You all did awesome, keep it up.Skill/Strength Clean 1-1-1-1-1 WOD 10 Deck Squats 20 Shoulder Press (95/65)
30 DUs 4 rounds for time
Kulsa.. How I hate thee so. Oh my goodness how painful was that WOD. Wisely none of you tried to do it prescribed. That was prolly the smartest thing anyone could have done. But that was last week, this week we got some different things planned. Last week was the week of chipper style metcons, this week we have a heavier lower rep theme planned. Let’s see how it goes.Skill/Strength Wendler: Deadlift recovery of core exercise of choice WOD 5 Handstand Pushups
15 Front Squats (135/95)
25 Back Ext. 5 rounds for time
WOD “Kalsu” (from CrossFit Football)
On the minute:
Complete 5 burpees and perform max rep 135/95 lbs thrusters on the minute. The goal is to complete 100 total thrusters. (Scale the weight on thrusters if needed. *At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters. Post the total number of minutes it took to reach 100 thrusters.
Hopefully everyone has power back on right now. Ours came back on early this morning, so thankful crews got out quickly. Today we have scheduled a classic chipper that will make up for all the sitting around you will all be doing today. If you don’t have 4wd don’t be stupid. Our road is not a major highway and there is a layer of ice below all the snow. We have shoveled alot out, but not enough for your sports car to get through, and be able to make it out.Skill/Strength work on goals or weaknesses
WOD “Filthy 50″ 50 Box Jumps (24/20)
50 Jumping Pullups 50 KB Swings (35/25)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press (45/35)
50 Back Ext.
50 Wallball (20/15)
50 Double Unders for time
Snow they say… I’ll believe it when I see it. In the meantime, be sure you have checked out the schedule and fully understand how everything is running now. Once you are done with the WOD you are free to work on movements, don’t just run on home. Work on those goals of yours and/or something else that needs work. Finally, remember that Saturday is open gym. This means that you can work on whatever you want after you complete a WOD that you missed during the week.
Skill/Strength Strict Pullups 3-3-3 (chin over bar)
work on DUs or Box jumps elbow plank 1′ 3x
WOD 10 Push Press (135/95)
10e DB Snatch (40/20) 20 Knees to Elbows 4 rounds for time
I love kettlebells, you love kettlebells, who couldn’t possibly love kettlebells. Everyone did awesome on Monday with WOD 4 from this years SuperFit games. Carlina some how pulled out a victory for the ladies, and everyone did full range of motion for form on all 3 movements. NICE WORK. The standards for this years CrossFit Games has been published and it should be interesting to see what transpires. Go to this site to check it out www.crossfitgames.com
Skill/Strength 20e KB uni leg Deadlifts 15e KB Windmills 10e Pushup Snatch 2x WOD 7 Muscle Ups 75 Squats 3 rounds for time
OK well it was a fun weekend. We learned a couple of important variables that can really impact your performance in WODs. The main one being the effect of sitting around and then trying to do something strenuous. It’s amazing how quickly the body will tighten/stiffen up when notbeing used and how hard that makes it to get into full range of motion. With that being said, and those who participated/witnessed the festivities use that newfound drive in your daily WODs and skill/strength work and let’s see some major goals BROKEN. Lastly, those planning to compete in the Games this year be sure you sign up early, and make sure you make a list of movements you knee to improve on and use the new extra time in our schedule to work on this “chinks” in your armor. Lastly, be sure you have looked at the schedule and take note of the changes. The only time change involves the former 5:30pm class.
10 Goblet Squats (53/35)
5e uni arm Squats (53/35) AMRAP in 6′
Reminder that there are no classes this weekend because of the SuperFit Games in Charlottesville. See you guys on Monday, but if you want to check out the event go to the events page and click the link.
We have had MORE difficulties with this darn website. Please use www.crossfitwar.com from now on. No classes will be held Saturday or Sunday. The CrossFit Charlottesville Super Fit WODs are posted for the weekend and they look TOUGH, impossible for some. Jake, thanks for stepping up and sharing your opinion with everyone in the “comments” section. Fantastic points! I agree with you.
Yesterday WOD threw people off a bit. Everyone was like “that’s it”? I don’t think it was a walk in the park for anyone. Everyone did great!
Here are the WODs for Charlottesville this weekend:
Event 1: “Individual Skill Test”
- Unbroken L-Sit Hold. You get one attempt at holding your feet off the ground. The legs must be straight. Clock starts as soon as you lift your legs off the ground. (2 minute limit)
- 1 minute rest (rest starts immediately after you fail the L-Sit Hold)
- Unbroken Medicine Ball Chest to Bar Pullups. There will be a medicine ball held between your legs (20/14) and for each rep you do with the medicine ball you will get 30 points. If you drop the ball, you can still do chest to bar pullups, but each rep only counts for 1 point. If you drop off the bar at any point, your attempt ends. (2 minute limit)
- 1 minute rest (rest starts immediately after you drop from the bar)
- Unbroken Max Rep Overhead Squats (135 / 95). Bar starts from the ground. You can get overhead however you want and the time starts as soon as the bar moves from the ground. If you drop the bar or the bar touches your shoulders or head after you have it overhead, your attempt ends. (2 minute limit)
- 1 minute rest (rest starts as soon as you drop the bar)
- 500 Meter Row (no limit)
Each event in the skills test is ranked individually and multiplied by .25 to add to your total score. There is no scaling in the skills test. You must start an attempt at the next skill within 5 seconds after your rest break or you will score zero and be forced to move to the next skill.
Event 2: “Stings Like a Bee”
- 275/185lb Deadlift, 6 reps.
- 24 Double Unders
Time cutoff is 7 minutes. If you don’t finish, your score is total number of reps, but you can’t rank higher than someone who does finish.
Event 3: “Death Becomes Us”
- 6 Minute AMRAP of Max Rep Squat Clean Thrusters (115 / 80)
Starting on the first minute, and every minute thereafter, do 7 for men and 4 for women chest to bar pullups. Score is total number of thrusters. And no, you don’t have to do pullups on the last minute. We will not allow a pause between the squat clean and thruster, so no jerking or push pressing. There must be an unbroken movement from the bottom of the clean to the top of the thrusters. You can pause in the bottom of the squat.
Event 4: “The Great Equalizer”
10 Minute AMRAP
- 20 KB Swings (55# / 35#)
- 10 Goblet Squats
- 5 OH Squats (each arm)
A Goblet Squat means you hold the kettlebell in front of you and it is not allowed to rest on your shoulder. Score is total number of reps. On the swings, we are looking for the kettebell to be pointing straight up overhead and the shoulders totally open. If the bell droops, that’s a no rep.
Event 5: “Train Wreck”
- 50 Box Jumps (~30″ / 24″)
- Lunge Length of Mat (~40 Feet). Men hold 52# Sandbag and 55# kettlebell however they want. Women hold 32# sandbag and 35# kettlebell however they want.
- Run 800 Meters with the sandbag.
- 10 Ground to Overhead (135# / 95#)
- 10 / 5 Muscle Ups
The top 5 men and the top 5 women will compete in event five. The final event score counts double given the smaller number of competitors. Bar positions will be determined by who comes back first from the run. Muscle up stations will be chosen in order of ranking g0ing into the final event. For muscle ups we will need the arms to be fully extended at the bottom and see the wrist turned outward. Time cutoff is 25 minutes and whatever place people are is the final place.
Five Rounds for Total Reps of:
:15 of Thrusters (95/65)
:15 of Jumping Pullups
:15 of Burpees
:15 SDHP (95/65)
2000K Row for time:
Clean & Jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.