July 29, 2010

Saturday will be a Girls VS Boys WOD. I need you girls to show up so we can kick some boy butt!

Mobility,Strength, and Assistance work followed by

75 pound Thruster, 75 reps
Post time to comments.

July 29, 2010

SOOOO We are starting a bootcamp for those of you who have friends who want to try CrossFit but they are not “ready” , or people who just want a nice ramp up into the program. YAYY

Testimonials page is up and running. http://crossfitvb.com/testimonials/

Thank you so much for those of you that have written one already! I always have room for more, and there are still 3 CFVB t-shirts to win if you are chosen from random from the pool of people that submit a testimonial. Please have it to me no later than Monday :)

Mobility,Strength, and Assistance work followed by

Tabata

Pull-up

KB

Burpee

Post total reps to comments,

July 28, 2010

10 rounds for calories

row 1 min / rest 1 min

Post total calories to comments.

July 27, 2010

Mobility,Strength, and Assistance work followed by

5 rounds

20 slamballs

10 broad jumps

Post time to comments.

July 26, 2010

Mobility,Strength, and Assistance work followed by

AMRAP 15 min

5 reps overhead any way 185

10 push-ups

15 hip ext

Post time to comments.

July 24, 2010

We are hosting the run clinic today, (sat. July 24th) so class is canceled. The clinic will run from 9am to 5 pm with a break for lunch. Please make sure to bring food and WATER if needed and you may want to bring a towel since it is supposed to be a heat index of 110 degrees.

We are also, for a short time offering 25% off fundamentals and 25% off your first month. This is a limited offer and will close with 10 attendees. Now that is a deal! If you have been waiting to join, here is your sign :)

July 23, 2010

Mobility,Strength, and Assistance work. Last day.. Back to M/S/A/M next week.. prepare yourself muhuhahahah…

July 22, 2010

Mobility,Strength, and Assistance work.

July 21, 2010

unicorn-meat

The gym will be closed for classes this Sat since we will be hosting the run clinic. Do you still want to get in on improving your running? Email or text me ! We have 2 more spots :)

AMRAP 10 min

135# Barbell complex

Deadlift

Hang Power Clean

Front Squat to Thruster

Behind the neck Push Press / Jerk

= 1 round. repeat and enjoy!

Post rounds to comments.

July 20, 2010

Gaven’s son pushing the sled @ 245# !! (by the way he is 9 years old)

Mobility,Strength, and Assistance work.

July 19, 2010

Be prepared to go heavy!!!

Mobility,Strength, and Assistance work. Then… OHH LOOK A UNICORN..

http://www.studiorio.biz/classes-schedule/

I need the girls who got the pole dancing deal to text me so we can organize when we are going. Even if you KNOW I know please shoot me a text so I can get everyone together.

It looks like the poles 1 class ( the intro class ) is running this Wed/Thurs  at 7pm , Sat at 10am, Next Monday at 8 pm.. Let me know what works for you so I can get this rolling :)

July 17, 2010

6 rounds

3 95# Power snatch

6  95# Jumping squats

9  Knees to elbows

Post time to comments.

July 16, 2010

Mobility,Strength, and Assistance work. Then sit around and think about how awesome you are :)

July 15, 2010

Now that I have your attention :) We are running a contest called “We want your WOD in our box” The premise is, you write a WOD ( workout of the day)  and send it in to me ( crossfitvb@gmail.com) We will be choosing 6 (six) WODS and programing a whole week of client designed WODs HOW FUN!!! The deadline is August 27th. ALL WODs MUST BE ORIGINAL. You must write your own. The WOD will be named after you and kept as a benchmark for repeat use in the future :) YOU LOVE IT!!! So get to writing kids.. Impress me with your awesomeness!

Mobility,Strength, and Assistance work followed by

Alternating Tabata

Double unders

Box Jumps

Post totals to comments.

July 14, 2010

5 rounds

10 push-ups

10 ring dips

10 GHD sit-ups

Post time to comments.

July 13, 2010

Mobility,Strength, and Assistance work. The end.

July 12, 2010

Girls night out

OHH girls!!! here is our destiny! I knew it would be coming up.. $35.00 for a 10 class punch card at studio rio (normally $200.00!!) That would be a GREAT girls activity! Who is in?? You can only buy it TODAY! click here to buy

Mobility,Strength, and Assistance work followed by:

7 rounds not for time

Max handstand hold

10 supine ring pull-ups

July 10, 2010

15-12-9

135 pound Overhead squat

Burpee box jump

Post time to comments.

July 9, 2010

Mobility warm-up,

Strength work,

Assistance work followed by:

nothing :) ahhhh  yayyy!

July 9, 2010

See comments for directions, text me if you need more info :)

July 8, 2010

Mobility warm-up / Strength and assistance work followed by:

Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Power Cleans 75% bw

Pull Ups

Post time to comments.

July 7, 2010

Some of the girls @ the Richmond Belle Isle 4th escape

“Annie”

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

July 6, 2010

The boys after a tough beach WOD of: Cover everyone in seaweed chase.

Mobility warm-up / Strength and assistance work followed by:

4 rounds

200m sprint

Post times to comments.

July 5, 2010

Mobility warm-up / Strength and assistance work followed by:

AMRAP 12 min

5 Pull-ups

10 Push-ups

15 Double unders

Post rounds to comments.

Don’t forget that there is only 1 class today : 9:30 AM


July 3, 2010

YUP.. We STILL run even if it is raining!! Shit Jamie forgot her umbrella..

Three rounds for time:

Thrusters 95 lbs
Box Jumps 20″ box
Double Unders
Push Ups
Calorie Row

*Rest 1 minute between rounds

**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post score and thoughts to comments.

July 2, 2010

Floor press 1-1-1 reps

Back Squat 1-1-1 reps

Post loads to comments.

We are taking a group trip to Belle Isle in Richmond this Sunday. We will be meeting in the parking lot @ 8:30 am. We plan on spending the day there basking, swimming, hiking and what not. You will need to pack food for lunch. If you would like to go, please text me 757 672 0196 so I can put you in the loop. If you want to go and  not stay all day, you are welcome to drive individually.

July 1, 2010

Press 1-1-1 reps
Deadlift 1-1-1 reps
Post loads to comments.

June 30, 2010

Weighted Chin-Ups 1-1-1-1-1-1-1 reps
Post loads to comments.

June 29, 2010

50 meter SPRINT!!

6 attempts

Post times to comments.

Last time we did this one here

June 28, 2010

5 rounds AMRAP 3 minutes of work

1 minute rest between each round

3 Power Cleans 155 lbs
6 Push Ups
9 Knees-To-Elbows

Post total rounds completed to comments.

June 25, 2010

TEAM WOD :)

2 minutes, 1.5 minutes, 1 minute, .5 minutes each station for max reps

Box Jump

Burpees

Slam Ball

Post total reps to comments.

June 24, 2010

With a continuously running clock do one Wall ball the first minute, two Wall balls the second minute, three Wall balls the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.

June 23, 2010

As many rounds in 12 min

Max rep push-up

400m run

Post reps to comments.

June 23, 2010

Three rounds for time of:
55 pound dumbbell Thruster, 15 reps
30 GHD situps

June 22, 2010

Deadlift 5-5-5-5-5 reps
Post loads to comments.

June 21, 2010

Don’t forget we have mobility class every Saturday at 11 am

Paul

Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

June 19, 2010

135 pound Squat Clean 50 reps.

Post time to comments.

June 17, 2010

5 rounds for time

15 Slam Balls

15 Sit-ups

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June 16, 2010

A very very rare but very very fast DIK DIK!!!!

6 Rounds for time:

25 Double Unders
200 Meter Run

Post time to comments.

June 15, 2010

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
Post time to comments.

Naked CrossFit anyone? SUPERnatural! yea baby!

And now a few words on getting stronger..
We will be entering another strength cycle here at CFVB for July and August. That does NOT mean we will not be doing any metcons, but we will be focusing on strength ( just in time for the dog days of summer ) Any loss in metabolic conditioning will be quickly recovered in the weeks following the cycle with the added awesomeness of being STRONGER! I NEED you guys to be in the gym for the max days on July 1 and July 2 in order to obtain your maxes so that we can get the data for YOUR personal program PLEASE plan accordingly. If you are not available, we will have to approximate. Please ask me if you have any questions :)