Reminder: The 2014 Capital Affiliate League Championships are this Saturday at Crossfit Impavidus from 8am to 4pm. Come out and support our athletes as they take on the best teams from around NOVA, DC and MD.
Snatch Complex: Snatch + Hang Snatch + OHS – 1RM
Ring Push Ups
KB Swings (53/35)
Box Step Ups (20 inch)
Some of you may know Chuck McCoy and some of you may not. He is the easily recognizable and handsome man that walks in the gym with muscles bulging out of his shirt ready to attack whatever challenge we may throw at him. But, what I truly hope that many of you get to know about Chuck is his booming personality and ability to light up any room and take any athlete to the next level through his excitement and encouragement. Chuck has already made some great progress through CrossFit and our Powerlifting Seminar and I know he has many more accomplishments to come. Chuck, you sir are a joy to Coach! -Nick
Below is a brief write up from Chuck about his experiences with CrossFit and Powerlifting:
Name: Chuck McCoy
Why did you choose to do the Powerlifting Seminar?
The best way for me to explain why I chose to participate in the Powerlifting Seminar is that, I wanted to bring my training intensity to the next level and to truly begin to train with purpose. The Powerlifting Seminar incorporates the Conjugate method, which simply put;
Focuses on combining the speed (Dynamic Effort) and Max effort days in which 5 elements of strength are trained:
What were 3 of your goals when starting powerlifting?
Lose weight, gain strength and strengthen core
Have you achieved those goals?
Though I have quite a distance to travel on this journey…. “HELL YEAH!”
What type of body composition changes have you seen since starting powerlifting with CrossFit?
To date; I have lost 46 pounds, gone down 2 pant size and believe it or not my shoe size has gone down 1/2 a size
What are your goals for the future in fitness, CrossFit and powerlifting?
CROSSFIT- To become a more conditioned athlete. Also to begin exploring the possibility of training for and competing within the Capital Affiliate League in the future. I also will be pursuing opportunities to become Level 1 Certified as a Crossfit Trainer.
POWERLIFTING- To continue training, hit personal goals and then ultimately obtaining my Crossfit certification in powerlifting, football and mobility.
Any additional Information:
On a personal note, one of the best decisions that I have made is joining Crossfit Woodbridge as well as participating in the Conjugate Powerlifting program. You see, unless you become part of it, it’s tough to understand. Simply put, Crossfit Woodbridge and the Conjugate Powerlifting Program has become an extension of my family. So much so, that my wife and children will be joining in the near future.
60 Med Ball Sit Ups
50 Wall Balls
40 Med Ball Cleans
30 Med Ball OH Walking Lunges
20 Med Ball Push Ups (both hands on ball)
Tricep/Rear Delt Accessory Work
3×20 DB Roll Back Extensions
100 Band Face Pulls
Over the past 7 weeks Jason and I had the pleasure of coaching some amazing athletes through our powerlifitng seminar. The seminar was filled with some long hard sessions and amazing feats of strength and skill by all of the athletes. We want to thank all who participated, some not shown above, for an amazing 7 weeks. Your hard work and dedication to the program was awesome and showed on test day. Below are some details about the success of the athletes and the winners of the Powerlifting Finals.
*Stay tuned for some of our Powerlifters fitness stories and inspiration!
Level 1 Winner: Rebecca Johnson
Wide Stance Box Squat: 240# (50# PR)
Deadlift: 300# (15# PR)
Bench Press: 135# (10# PR)
Level 2 Winner: Chuck McCoy
Wide Stance Box Squat: 405# (20#PR)
Deadlift: 465 (20#PR)
Bench Press: 375# (59# PR)
Level 1 Success:
Total PRs: 350# (Avg of 16.6# per lift)
Level 2 Success:
Total PRs: 386# (Avg of 14.2# per lift)
Strict Press – 5×5
AMRAP in 12 mins
5 Power Cleans (155/105)
5 Burpee Over Bar
Just a reminder that CFW will be conducting the ice bucket challenge tonight at 6pm. We’ll start gathering people and ice water around 6 and hopefully execute a mass ice water dumping between the 6:30 and 7:30 classes. If you’re into dumping ice cold water on yourself or a friend for ALS then come out and do it with us. Bring your ice and bucket we’ll supply the video. If you want to call out a friend you’ll have the opportunity to do so as well. Hope to see you then
Front Squat 3RM
Front Squat (115, 75)
Moday is going to be the last day to sign up for the 7 week Olympic Lifting class. The 6pm class is closed but the morning classes are still open. If you’re looking to improve your technique and dial in these movements this 7 week course is the one you want to be in. Sign up via zen planner and reserve your spot.
10am: Skill sesh for Pistols
AMRAP in 10
5 Pistols, 5 HSPU, 5 Pull-ups
AMRAP in 20
Partners of 2:
Complete 100 KB/DB snatches between the both of you.
Partner A completes KB/DB snatches, Partner B hangs from Pull-ups bar in the L position. (Men no less than 53, women no less than 35)
*L position needs to be held for reps to count
** Buy in with an 3 laps and buy out with 3 laps
Lots of strong women still CrossFitting at CFW while pregnant. I personally love to see this. I think it just exudes strength and power as woman. Embracing the changes and persevering through them. taking care of their bodies so they can be healthy and strong for their soon to be little CrossFitters. I love everything about it. I also love the conversations about scaling and what we talk about during those forced breaks. I’m proud of you guys, seriously. Keep it up.
Run 1 Lap
15 KB swings
15 Ring dips
If you haven’t seen our Facebook Page yet, I’ve called everyone out!! I got called out by Colleen Garcia and Damien Madison from CrossFit Prominent and he had a great idea, call out the entire box. So, I’ve done my challenge and I challenged some big names in CrossFit to help make a big dent in the ALS donations. Guys, I’d love everyone to try and make it on Monday at 6pm so we can dump ice cold water on each other for a great cause. Get on Facebook and check out my call-out and come join the party Monday at 6pm. If you’re in being a bucket and some ice (30 pounds was in my bucket) and that’s it. See you there..
15 minutes for hang Snatch 1Rm
30 hang power snatch
30 Wall balls
CFW will be closed due to hosting a Barbell seminar on the 30th and 31st of August. If you want to register for this seminar click here.
Push Press for 20 minutes as heavy as possible for three
AMRAP in 8
5 Thrusters (135, 95)
10 Toes to bar
We have one week until the Olympic Lifting series begins. This seminar is for anyone who is wanting or needing more focus on the technique for both the Snatch and Clean and Jerk. Each class is 90 minutes in length and twice a week with specific programming to make you stronger in each lift overall and WAY more focus on the smaller details of each lift. If you want to get better at these lifts register quickly.
PS: THE 6PM IS ALMOST CLOSED.
AMRAP in 10 of