Nutrition

Let’s talk about Nutrition.  It has been a long time since we’ve discussed it.  Too long, in fact.  I’ll go first:

When I got into CrossFit in late 2006/early 2007, there were not many affiliates.  In fact, I was at a Gold’s gym and my trainer (Rudy) had me doing CrossFit before I even knew […]

By |August 1st, 2015|Uncategorized|0 Comments|

Saturday, Aug 1

12 Minutes to warm up Deadlift.

For time:

Run 140M

20 DL (185/135)

20 Bar over burpees

Run 210M

15 DL

15 Bar over burpees

Run 400M

10 DL

10 Bar over burpees

By |July 31st, 2015|Uncategorized|0 Comments|

Friday Abday!

Thanks again, Jim, for modeling for this picture…

5 Sets of 60 seconds on, 60 seconds rest, alternating between:

Max reps Abmat sit ups

Max reps HLR

*****

4x500M Row

Rest exactly 2 minutes between each 500.

By |July 30th, 2015|Uncategorized|0 Comments|

It’s a Grip Killer

Parents:

Please remember to have your kids wear leggings or knee high socks Wednesday because we will be working on rope climbs!

*****

Members:

Be sure to shave your callouses and clip any hangnails before you get to the gym tomorrow.

WOD for Wednesday, July 29:

Press 6×2@ 85%

3 RFT:

10 Pullups

50 KBS 53/35

By |July 28th, 2015|Uncategorized|0 Comments|

Did You Say Power?

Yes, I know it is rare for me to prescribe the “power” variants of most lifts… but here you go.  Merry Birthday.

Power Cleans 3@75%, 2@80%, 4 heavy singles

3 RFT:

400M Run

10 Power Cleans 135/93

By |July 27th, 2015|Uncategorized|0 Comments|

Just in Time!

So, you’re finally feeling better from Wednesday’s Squat session, right?

I’m so glad to hear that!

WOD for Monday, July 27:

Squat 8@65%, 8@70%, 8@75%

For time: 21-15-9

HSPU

Box Jumps 24/20″

Advanced:  21-15-9

HSPU deficit = 2×45# bumpers

Box Jumps:  34/28″

By |July 25th, 2015|Uncategorized|0 Comments|

Abs on a Friday!

WOD for Friday, July 24:

60 Seconds on, 60 seconds rest, alternating between 5 sets of max hold L-Hang, max hold L-Sit

Then-

4x400M Run

Rest exactly 2 min between each 400

Compare to April 24, 2015

By |July 24th, 2015|Uncategorized|0 Comments|

Rest Day Reminders & Coming Events

Thursdays are our regular rest/make-up days at MVCF.  If you missed a WOD from earlier in the week, come to the gym to make it up.  If you have done all of them, take the day off to rest and recover.

*****

COMING EVENTS:

1)  Saturday, August 29, 2015 Virginia USAPL Last Chance Qualifier — Sanction # […]

By |July 23rd, 2015|Uncategorized|0 Comments|

You Knew Squats Were Coming…

WOD for Wednesday, July 22:

Squat – 3×5 @ 75%, 1xME@75%

For time:

100 DU

75 Air Squats

50 Burpees

75 Air Squats

100 DU

By |July 21st, 2015|Uncategorized|0 Comments|

Going Overhead!

WOD for Tuesday, July 21:

Push Press 5×3

After a thorough warm up, use ascending weights for each working set.  Record heaviest set.

3 RFT:

10 STO 135/93 (no rack)

15 WB 20/14

30 KBS 53/35

By |July 20th, 2015|Uncategorized|0 Comments|