Every Sunday at Noon, Coach Sara, Coach Evy, and Guest Coach Mikhail instruct a 2-Hour Gymnastics Clinic focusing on improving proficiency of body movements and increasing body awareness using progressions and skill transfer exercises. Any level athlete is welcome. Registration opens every Tuesday Evening. Today’s clinic filled in just over a day so make sure you sign up quickly. The Clinic is Free for Gold Members and $20 for Non-Gold. A link is provided on Tuesday night’s post.
TODAY: SUN, APR 6, 2014
10AM SKILL: RING/BAR MUSCLE UPS
FOR 12 MINUTES, EMOM
*If you fall behind, you must continue until all work in completed. Firebreathers, wear a vest. Your score will be the time you finish the last Muscle Up
3 MUSCLE UPS
SQUAT CLEAN THRUSTERS 155#/105#
BAR MUSCLE UPS
Above is Tamiko using her fitness at the National Masters Weightlifting Competition in Shreveport, Louisiana.
What will you do to use your fitness today?
TODAY: SAT, MAR 5, 2014
TEAMS OF UP TO 6
“FIGHT GONE BAD!”
Start on one of the following stations. Spend 1 Minute on each station completing AMRAP. 3 complete rotations.
•Wall Balls 20#/14#
•Sumo Deadlift High Pulls
•Box Jumps 24″/20″
•Push Press 95#/65#
Tonight is the last Open Workout of the 2014 CFW Games. It’s our last Friday Night Lights of the season. Let’s finish this regular season off with a bang. Next stop – CFW Games Championship on Saturday, May 10.
TODAY: FRI, MAR 4, 2014
SQUAT CLEAN “ELIZABETH”
SQUAT CLEANS 135#/95#
As a reminder, a CrossFit Powerlifting Certification Course will be hosted by CrossFit Woodbridge on May 3 and 4. This 2-Day course will teach participants the 3 basic barbell movements, the deadlift, squat, and bench press, and the Conjugate Method, the strength-building method used by Westside Barbell. The CFW Strong Side Powerlifting Program is based on the Westside Barbell Conjugate System. Participants will learn many variations of the main lifts and many of the accessory lifts. This course will be instructed by world class trainer Shane Sweatt and his wife Laura Phelps-Sweatt, holder of multiple Powerlifting World Records. This is a very unique training opportunity for the DC Metro area. Athletes and coaches from all around the area will be taking advantage of this course so get registered quickly. You can click the following link to get registered: https://www.regonline.com/builder/site/Default.aspx?EventID=1463844
TODAY: THURS, APR 3, 2014
FOR 12 MINUTES
EVERY EVEN MINUTE (Including 0:00) – 10 UNBROKEN DOUBLE UNDERS* (OR 12 TUCK JUMPS) / 5 STRICT PRESSES 95#/65#
EVERY ODD MINUTE – 6 BURPEES / 6 TOES TO BAR
-Immediately Followed By (Starting at Minute 12:00)
AMRAP IN 8 MINUTES
8 PUSH PRESSES 95#/65#
8 TOES TO BAR
*If you miss during the Double Unders before you complete 10 consecutive, you start back at 0. If you fall behind during the EMOM, you must complete all of the work before starting the AMRAP.
Think back as far as you can. There have been countless trainers and medical professionals, many of whom have spent tens of thousands of dollars and an extra decade in school, that have told you to never squat below parallel. Then, all of a sudden, this CrossFit stuff comes out and a Level 1 Coach will correct you if your thighs only make it level to the floor. Since its inception, CrossFit has been working hard to dispel popular beliefs on many fronts, including a full range squat. This is not to mention Olympic Weightlifters and Powerlifters who have been strong below parallel for a century.
So, why do we squat so low if so many professionals advise against it? Our goal is to get fit functionally. We’re building a capacity in movements we do everyday. Sitting and standing, especially in our society, is a daily activity. The lack (or loss) of this basic movement is why there are rails on bathroom walls. To be strong in this movement is to be strong from bottom to top.
But, don’t misunderstand me; squatting below parallel can be dangerous. But so can picking up a cup of coffee, stepping out of the shower, or getting out of bed. Moving improperly, regardless of what movement you’re doing, can hurt you. This is why we spend time instilling proper mechanics. So not only is squatting below parallel safe when done properly, it will give you an advantage over someone who only squats halfway.
Registration for Sunday’s Gymnastic Clinic is below. There is a 12 Person Cap so get signed up as soon as you can.
TODAY: WED, APR 2, 2014
•30 BACK SQUATS (From the rack) 225#/155#
•RUN TO THE TRACK -> 6 LAPS -> RETURN
•30 DEADLIFTS 225#/155#
CrossFit Woodbridge, as a gym and team, decided to test it’s fittest against the world for the second year in a row. And for the second year in a row, we’ve qualified for the CrossFit Games Mid-Atlantic Regionals! Congratulations to all of the athletes who participated, especially the first-timers. It definitely takes courage step out onto the floor and test yourself against some very challenging workouts. More details about your Regional Teams is to come! Also, Congratulations to Coach Sara for qualifying as an individual!!
Coach Wendy will be instructing a Clean & Jerk Clinic on Saturday at 10AM. 8 person cap so sign up fast! Registration opens at 9PM!
TODAY: TUES, APR 1, 2014
4 ROUNDS FOR TIME
10 HANDSTAND PUSH UPS
15 SUMO DEADLIFT HIGH PULLS 95#/65#
20 METER OVERHEAD WALKING LUNGE 45#/25# (Outside)
25 AIR SQUATS
As many of you are aware, one of our close friends and CFW family members, Jess Via, was involved in a terrible bus crash on I-95S a week ago. We are happy (and very fortunate) to say that she was just released from the hospital yesterday and is recovering at home. She sustained some serious injuries and the road to recovery will be challenging. But based on the shear will and determination she demonstrated in the gym daily, we’re very confident she will be back stronger than ever.
We’ve all learned that at one point or another, when times get tough and pulling through looks doubtful, nothing motivates us more than a supportive community. This is true inside and outside of the gym. Let’s show Jess our support just as if she was trying to finish a Hero WOD. This could be through encouraging words in the comments section or through donations helping with her medical bills (you can DONATE HERE). Even a Meal Train has been started for her. Let’s show Jess just how strong our community is.
TODAY: MON, MAR 21, 2014
AMRAP IN 10 MINUTES
10 BOX JUMPS 24″/20″
10 KETTLEBELL SWINGS 70#/53#
-Then, immediately after-
Exactly 10 Minutes to find
1 REP MAX SNATCH
The 2014 CrossFit Games Open is almost complete for our Open competitors and I want to take a second to congratulate all of the athletes who participated. Each and every athlete accepted the challenge of 5 hard WODs 5 weeks ago and all of them have risen to the occasion. It takes a lot of heart to sign up knowing that it will not be easy, but everyone did an awesome job. It was an honor to compete beside all of you and best of luck to those of you moving on to regionals. We hope to see more of you take the challenge next year…start preparing now.
For those of you in the CFW Games, get ready for an awesome week 5…
1o am: Skill -
Toes to bar or Knees to elbows
25 Toes to bar
11 am :
4 Rounds for time
20 Pull Ups
50 Double Unders
The CFW Games are one week from being complete and 14.4 was awesome! Great job to all the competitors. Get ready for next week, it is going to be a tough one.
Teams of 4
Row 200 Calories
150 Back Squats from the ground (185/125)
200 Hand Release Push Ups
Many of you have done 14.4, will do it today, or you will be doing a variation of it tonight for the CFW Games. Check out the video above for movement tips and rep strategies. If you are not competing come out at 6:30 pm and support your community members.
CrossFit Games Open 14.4
AMRAP in 14 mins
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.