Total Strength

This past Sunday saw us getting back to basics with the barbell - a good ol' fashioned CrossFit Total. Coach Rippetoe discusses the merits of this test here.

Keep working hard this week, post time/loads for workouts to comments, and keep your eyes peeled for emails/posts regarding next weekend's group session. Attendance at group workouts has been down a little bit lately, so also please post any suggestions for how we can make these workouts more accessible/enticing (different time, place, subject matter, etc).

Sunday Cleaning

We worked today on "the world's most powerful lift," the Clean. After warming up, we went through some drills with the medicine balls, PVC, and practice plates, before starting to work our way up with some real weight. Thanks to everyone who came out - particularly Ben for sharing his expertise - and congrats to Chadron for the heaviest rep of the day. Everyone keep posting times and loads for their workouts to comments. Check out the video below of Dave Hargis for some motivation on true aggression when lifting.

Chadron Goes Heavy

Don't Forget to Yell!!

Elite Human Performance Shirts

Our very own Sean Douglass has made up some badass Cville CF tshirts, featuring a sweet Vetruvian man design. If you are interested in purchasing a shirt for a very reasonable price (I think about $10, maybe less), please send an email to Jon Forney (jff5v@virginia.edu), making sure to include what size you would like.

Squats, Drills, and Skills

This Sunday's workout had us in the power rack, going heavy on 5-rep sets of the front squat. We hit some good numbers, and then wrapped up with a short metcon that Ben adapted from the Skills and Drills site. To summarize:

Front Squat 5x5

2 rounds
Handstand push-ups
Inverted Burpees
Pull-ups
V-ups
Complete 45 sec. of work on one movement. Rest 15 sec. and rotate to the next movement. The clock does not stop between rounds.

Good effort from all who came out. Hopefully we'll be back at Rocky Top next Sunday. Keep checking the blog and email for updates, and spread the word about us to any friends who you think might be interested. Work hard this week and post times and loads for your workouts to comments.

Welcome Back

FIRST GROUP WORKOUT OF THE SEMESTER! Sunday 11JAN, 1pm, Mem Gym... hope to see everyone there.

Hey everyone... First of all, I know I speak for all UVA CrossFitters in saying thank you Bin for the time, energy, and expertise that you have contributed to the cause of functional fitness here in Cville. As you head off to DC, we wish you the best of luck. You've been a great coach and friend to many in this community, and for that we are grateful.

I'll be doing my best to keep the blog up to date, but need everyone's help to make sure we continue growing as individual athletes and as a group. Please post suggestions for group workouts and skill practice that you would like to see us tackle this coming semester. I'll send out an email soon with details for a possible group workout this weekend if enough folks will be back in town. Time to wipe off the eggnog mustache, put down the champagne, and get in the gym. See everyone soon...

New Starts

New Year, New Post. Let's see what everyone's been up to, and what everyone's resolutions are like. Looking back on the past year, how has everyone improved and changed in the last year?