Monthly Archives: July 2011
Congratulation to Rich Froning and Annie Thorisdottir for winning the 2011 Reebok CrossFit Games, and a quarter of a million dollars each. Absolutely amazing, how far the Games have come. From a 500 dollar purse (year 1), to the 1/4 million jackpot awarded Sunday. Just reminding you guys that we leave this Wednesday, so the only classes Wed-Fri are the 6:30pm and 7:30pm WOD times. There is nothing this weekend. If something pops up where this has to be changed we will post it on the website.Skill/Strength Overhead Squat 3-3-3 recovery of 10 pikes Push Jerk 1-1-1 recovery of 5e Wipers WOD “Annie Are You OK” Row (calories) Burpees Sumo Deadlift Hi Pull (53/35) Thrusters (95/65) Medicine Ball Cleans (20/14) Wallball (20/14) 21/15/9 reps of each for time
Come today for a “make-up” WOD. WOD will start immediately at 5:45pm, so be here at 5:30pm to stretch. See you guy later today! Not going to be nearly as hot as yesterday. Heather and Christi, hopefully have have gotten your AC situation taken care of, it’s nasty out there. Congrats to Marla for setting a personal record of a 95lb shoulder press (she only weighs about 95lb too!) Congrats to Parker for setting a PR in “Cindy” earlier in the week of 18 rounds and 5 pullups (is that correct P?) Nice job goes to Carlina for beating everyone in Thursday’s WOD with the closest person trailing more than 4 minutes behind. You’re a beast! I’m seeing $250,000 at CrossFit Games next year for you. Wouldn’t that be nice!?!
I still haven’t received goals from a lot of you, so be sure you comment to this post with your goals. And, remember payment for next month is due on or before Monday to avoid a late fee. Thanks!
The CrossFit Games Finals begins this weekend. The first event involves an open water (ocean) swim. For years they have been hinting at an open water swim, and this year they finally came through. Should be interesting to see how well muscle floats. To watch the live feed for the games go to games.crossfit.com
Skill/Strength CrossFit Total Shoulder Press Back Squat Deadlift (3 attempts for each movement) WOD 500m row then 3 rounds of: 1 Driveway Sprint w/ Plate OH (45/25) 5 Handstand Pushups 10e KB snatches (53/35) then another 500m row for time
Exciting times. I get to build an awesome Pullup/Squat rig for the new facility in Warrenton. I also get to make some metal parallets, and some prowlers. It’s like Christmas in July for me. Reminder to everyone, next Wednesday thru Friday there are only going to be 2 classes held on each day. The 6:30 and 7:30 classes. Crystal and I shall be at a wedding, so Parker is in charge of the classes. Be sure you show up on time, or he knows what to make you do if you’re late.Skill/Strength 150 DUs for time rest 3′ 150e X’ing Rope Chops for time WOD 5 Push Press (155/105) 10 Swings (70/53) 5 Muscle Ups 10 L Sit CHINUPS 3 rounds for time (20′ CAP)
TEMORARY NEWS: I will be holding 4:45am class Tuesday and Thursday morning (be here by 4:30am to stretch) as WOD will start immediately at 4:45am. This will be at the Amissville location. We are opening in the Northrock Shopping Center (near Harris Teeter) in early-mid August. Will keep you updated to the exact date when we get closer to that time. Thanks for being patient!
522 Fletcher Drive
Warrenton, VA 20186
Has a nice little ring to it!
Skill/Strength 40e Mountain Climbers 20 Walkouts 10e KB figure 8s WOD “Cindy” 5 Pullups 10 Pushups 15 Squats AMRAP 20′
Who would every think that 89 is a cold day. Well after last week, that is exactly what that is. With it being a cold day, it’s time to do something a little more exhausting than what we were forced to program this past week.
Skill/Strength 500m Row Sprint recovery of: Max Rep Overhead Squats (you pick weight and done immediately) 3x (you have 15 minutes to complete, so 5′ a round) WOD 2 Half gym Bearcrawl laps (fwd & rev) 20 Ring Dips
20 Jumping Pullups 5 rounds for time
Saturday class is going to be held at 7:15am. This means you should arrive at 7 for your stretching, and we are then hitting it hard at 7:15. This is not going to be a normal Saturday where you make up a missed WOD. There is going to be a fresh WOD/s to be performed. The only catch is, I’m not posting it. Just be sure you bring all your individual equipment to do any and every particular movement we can do (rope climbs, hill sprints, tire flips, etc…)
Remember everyone the heat is ridiculous so plan ahead and be sure you are prepared as best as possible.
Skill/Strength Wendler: Back squat recovery: 30s parallet hold & 2e Turkish Getups WOD 20 Double Unders 10e Alt. FWD Lunges 20 Swings 5 rounds for time
COME AT YOUR OWN RISK!!
A code red air quality alert means that air pollution concentrations within the region are unhealthful for the general population. The effects of air pollution can be minimized by avoiding strenuous activity or exercise outdoors.Today is supposed to be a high of 98 (without humidity added in; which is 89%). Heat index today of 110. Tomorrow is supposed to be even hotter at 102 degrees (meteorologists predict that the head index will be near 115 tomorrow). We suggest that you do not come in this heat, but if you absolutely have to, please please please be smart.
Heat and humidity add up to danger
High humidity makes heat more dangerous because it slows the evaporation of perspiration – the body’s natural cooler.
To use the chart below to find the danger level at a particular time and place, type in the name of a city or town anywhere in the world in the box at the bottom of this page. Click the “Go” button to see a report of the place’s latest weather conditions and forecasts Use the Fahrenheit temperature and the relative humidity in the current conditions report with the chart below to find the apparent temperature.
Links to more information are below the chart.
Source: National Oceanic and Atmospheric Administration
The chart above is based on a formula. The USATODAY.com Humidity calculations page has the formula and a link to a worked-out example. You can also use the weather calculator on the National Weather Service’s Medford, Ore., office’s Web site to find the apparent temperature.