CrossFit Woodbridge is proud and excited to introduce new staff members.

Joining our coaching crew are long time members Wendy Ritz and Jason Crawford. They both bring with them an exceptional amount of experience, a passion for fitness, and their own unique coaching style. They both endured a grueling training program over the past several months to ensure they meet the standards you demand of CFW. Please congratulate our new coaches the next time you take one of their classes.

CFW has added an Administrator to the staff as well. Elysia Whisler will now handle any renewal or upgrade to your membership, any changes and updates to your account, and even will help you get enrolled in any new programs (such as the 2014 CFW Games). Elysia will often be the first face many of our new members will see so we are very confident that she represents CFW well. We are very proud to have such an enthusiastic member of our community to be in this very important role. Welcome aboard, Elysia.

TODAY: WEDS, FEB 19, 2014

12, 9, 6, 3
BENCH PRESS 185#/125#
KETTLEBELL SWINGS 70#/53/
BURPEES
*Be prepared to go in heats. EVERYONE gets a spotter on the bench.

I was involved in a very interesting conversation yesterday with Coach Nick and Coach Lauren. To summarize it, Coach Nick was commending Coach Lauren on the fact that she uses her fitness for something other than to workout more. He respects the fact that she pursues active hobbies such as rock climbing, mountain biking, and adventure races. And the fact that she is exceptionally fit, it allows her to truly enjoy those activities as opposed to having to focus on fatigue. So it made me think, why do I actually get fit? Sure, I want to have a functional capacity for my entire life. And, yes, I want to be prepared for the unknown and the unknowable. But for the right here and the right now, why do I WOD? I’m sure I fit into the same category as many in that working out is a hobby. I enjoy working out so I get fit so that I can workout more.

So I pose that question to you? Why do you WOD? Short term & Long term. Post in the comments for all of us to enjoy.

TODAY: TUES, FEB 18, 2014

3 ROUNDS
2 MINUTE AMRAP
10 STRICT PRESS 75/50
10 CHEST TO BAR PULL UPS
MAX WALL BALLS 20/14 (in the time remaining)
REST 1 MINUTE

-Then-

3 ROUNDS
2 MINUTE AMRAP
10 PUSH PRESS 75/50
10 PULL UPS
MAX AIR SQUATS (in the time remaining)
REST 1 MINUTE
*You’ll have 2 scores for this workout: The fewest number of wall balls completed in one round and the fewest number of air squats completed in one round.

On Monday, March 10, Wednesday, March 12, and Saturday, March 15, we will be hosting a Bring A Friend Day at CFW. We are encouraging you to bring any and all friends, family members, neighbors, co-workers, and acquaintances interested in trying CrossFit to the gym for a free workout. Our Bring A Friend Days will feature a fun partner workout designed for the newcomer in mind: basic, functional, easily scalable CrossFit movements. However, these workouts will demonstrate the intensity CrossFit is based on. These Bring A Friend Days are unique to us in that we get to showcase our widened workspace and our new Strong Side addition. Here’s the perfect opportunity to show your loved ones how you’ve changed your life and how proud you are of your community. Challenge them to to make a positive change in their lives. Specific details are to come as we get closer so please pay close attention to our blog posts.

Today is President’s Day, so, in observation, CFW will only have classes during Holiday Hours: 9AM, 10AM, 4:30PM, & 5:30PM.

TODAY: “PRESIDENT’S DAY” MON, FEB 17, 2014

“MCGHEE”
AMRAP IN 30 MINUTES
•5 DEADLIFTS 275#/185#
•13 PUSH UPS
•9 BOX JUMPS 24″/20″

So we looked at body image yesterday, today we take a look at what’s on the inside…personality.  I think we can all name the real characters at CFW, The Screamer, The Chalk Monster etc.  Check out the article and let us know which one you think you are in the gym?

Today 02/16/2014

10am: Skill – Overhead Squat

WOD – 21-15-9

OHS (95/65)

Burpee

11am: 1RM Wide Stance Box Squat

-then-

10 Rounds for time

2 muscle ups

10 shoulder to overhead (115/75)

Hope everyone enjoyed their Valentines Day.  Wanted to take this chance to remind everyone of what all is going on at CFW in the near future.  Let us know if you have any questions about anything.

1: Fingers Crossed the expansion will be complete in the next few days.  Expect the first CrossFit Powerlifting Seminar to begin the first week of March.  More to follow with registration details.

2: Saturday evening at 7pm CFW will be hosting a community movie night and accepting donations in support of Kevin Ogar.

3.  Our Upper and Open Division Capital Affiliate League teams will be competing in the season championship tournament next Saturday, Feb 22nd, at CrossFit South Arlington.  Come out, support the athletes and help Capital Affiliate League raise money for Steve’s Club National Program which supports CrossFit for at-risk youth.  Event starts at 8am.

4: The CFW CrossFit Games start in 3 weeks.  Sign up to compete to win free memberships, cash and glory.  Events will be Friday nights from 6:30-8:30 so classes will be cancelled.  Remember any male that places higher than Dan in any division or women higher than Wendy gets an automatic free month of unlimited membership.  Sign up on Zen Planner.

Today: 02/15/2014

Teams of 2

For Time:

25 Handstand Push Ups (Use a deficit if capable)

50 Toes to Bar

25 Snatch (165/115)

50 Ring Dips

Happy Valentines Day!  Not only a day to love others but also to love ourselves.  I have seen this before but every time I do I find it so interesting to admire the many different body types of top level athletes.  These athletes are elite and obviously confident in their bodies.  I think these photos cover almost all Olympic sports and many others outside the olympics.  These athletes range from short to tall, big to small, and different dominant muscle groups but you cannot argue that they are all athletes.  Many times throughout the Winter Olympics specifically I hear, “They are not athletic!” or “This should not be a sport” and my favorite, “I could so that”.  All of those lead me to my questions for you.  What makes a person an athlete?  What makes an activity a sport?  And lastly, for the more image driven folks reading this, what athlete/sport comes with the most healthy looking body types?

Comparing Vastly Different Body Types of Olympic Athletes

Reminder:  Today is a WOD with your sweetie day!  Bring your sweetheart, member or not and knock out a WOD for love.

Today: 04/14/14

AMRAP in 15 mins (In love teams of 2 or Athletes of 1)

20 Lunges

15 KB SDHP

10 Wall Balls

5 Pull Ups

We are only a few weeks out from the 2014 CFW games and the excitement is building.  This is by far the most exciting event of the year at CFW.  I cannot wait for the spirit, competition, sportsmanship, roars of cheering, and sites of courage and accomplishment.  We are so excited that we have decided to up the game for all competitors and announce an additional challenge with prizes for all winners.

This year all male competitors will be in a personal challenge with CFW Owner, Dan Broughton, while ladies will be challenged by CFW’s newest coach, Wendy.  All Competitors, no matter division, that finish higher in ranking  than Dan or Wendy after the 2 day championship get 1 month free unlimited membership to CrossFit Woodbridge.  For example if Dan finishes in 4th place overall in the RX division and I am a male in the Scaled division and finish in 3rd, 2nd and obviously 1st place, I will receive 1 month free of unlimited membership.  See additional prizes below for weekly WOD winners and overall winners.

Divisional Weekly WOD Winners: $20 cash

Divisional Championship Winners: $150 cash + 1 month FREE Unlimited Membership (If Dan and Wendy lose?)

Sign up now and take your shot at 2 Coaches!   

**6 am class is cancelled due to snow/ice.  Stay tuned for more updates

**Open Gym from 3:30-5:30 Only.  Late Classes cancelled.

Today: 02/13/14

5 rep Max Overhead Squat

-then-

AMRAP in 8 mins

6 Deadlifts  (135/95)

4 Power Snatch

2 Overhead Squats

We have been programming a lot of strength work the past few weeks and some of you have mentioned tightness in your backs, hamstrings, and adductor.  Many things could be identified as contributing factors but one big one is hip mobility.  So with that in mind I went in search of a new hip stretch to add to the banded stretches we always do and what did I find…”The Russian Baby Maker”.  Based on the Sochi Olympics going on and it’s intriguing name I figured this had to be the one.  Check out the write up from Greg Everett below for how to execute this stretch.

“I’ve mentioned the Russian Baby Maker a few times now on the website but have only managed to describe it briefly within a long article about warming-up. It’s a bit tough to describe without images and the name is sufficiently intriguing enough to generate quite a few requests for more information (Yes, I named it; no, I won’t explain. You may be assured it’s funny.)

The most important thing to know when doing the RBM is that the point is to spread the hips, not the knees. We’re trying to push the proximal ends of the femurs out to the sides, not the distal ends.

Put your feet a little wider than where you would normally squat, toes turned out only slightly, and lean down to grab the tops of your feet. Bend your knees a bit and push your elbows back inside your thighs toward your groin; your elbows should be bent, not straight. Push your elbows out against the insides of your thighs as you drop your hips until you’re in a partial squat, pushing out hard with the elbows, and resting at least part of your bodyweight on the arms so that your own weight further spreads the thighs.

Don’t try to sit all the way down into a full squat with an upright torso; you may actually be leaned quite far over and only slightly below parallel. If you don’t feel a stretch in your adductor/hamstring/inner-leg-parts origins, you’re doing something wrong.

This is definitely one of the static stretches that I find appropriate for pre-training. Hold for 10-30 seconds or so for 1-3 sets and see how your squats feel afterward.”

Today: 02/12/2014

AMRAP in 15 mins

10 Air Squats

10 KB Swings

10 Push Ups

10 Box Jumps

We are excited to announce that we are going to host a Community Charity Movie Night this Saturday Night at 7pm.  We will be showing “World War Z” so this is a family friendly event, bring some snacks and a drink and enjoy this show.

The more important part of this event is that we will accepting donations in support Kevin Ogar.  Many of you may know that this elite CrossFit Athlete was injured during a competition recently.  Unfortunately, Kevin did not have health insurance, so the CrossFit Community has come together to help one of our own.  If you feel the desire to support Kevin in his long road to recovery please bring your donations, cash or check to Crossfit Woodbridge, and we will give one large donation from our CrossFit Woodbridge Community. All donations will go to the Kevin Ogar Fund.  Check out the website below for more information.

Ogar Strong

Today: 02/11/2014

20 mins to establish 1RM Clean and Jerk

-then-

3 rounds

5 Clean and Jerk @70% 1RM

20 Pull Ups

Check out the renovated space!  Obviously there is still some work to be done but the box has really opened up.   We want to thank you guys again for being patient with us as we continue to build the new space and renovate our current area.  Everything will be complete soon and it’s gonna be awesome.

Today: 02/10/2014

5 RM Bench Press

-then-

AMRAP in 7 mins

10 Burpees

40 Double Unders