So finals and graduation/commissioning preparation have clearly gotten in the way of my blogging frequency... sorry I have not updated in a while. The school year is winding down, and I know some of you all will be heading home, abroad, or to internships out of Cville. For all the fourth years going elsewhere after graduation, congratulations and good luck! Everyone have a fun summer and keep training hard.
I for one will be staying in Cville through next January, and plan to really take my training to another level as I prepare to enter active duty Army service. If you are going to be in town this summer, please post to comments so that we can continue to coordinate group workouts and help Kyle with getting the box up and running. Also keep talking up the CrossFit protocol with your friends; it's great being able to use this blog as a way to spread the Kool-Aid throughout the UVA and Cville community.
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Did this with Walden at Rocky Top today...
3 rds for time:
135#, ground to overhead, 10 reps
1x rope climb
20x box jumps
Finished in 11:56; Eric put in some impressive work and beat me by 10-20 sec. Great workout!
End-of-my-Third-Year Celebration WOD...
"Bear Complex"
5 rounds, for max load:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
**One run-through of all exercises constitutes 1 repetition. Each round is 7 repetitions, the bar cannot rest on the ground throughout the entire round, only for touch-and-go. Resting it on the ground constitutes the end of the round. Rest as much as needed in between rounds, go for max weight.
**You can also do Deadlift-Hang Clean (power or squat)-Thruster. Or you can do squat clean-PP (not thruster coming out of the SC). Push Jerks are also allowed.
I used Squat Cleans:
95-95-105-105-115 (PR by 30)
"Grace" - 3:24
nice bin, gnarly grace time.
DL's today, triples up to 140kg. (308#), then "Annie" as rx'd, 8:04
Gonna tackle my End of College Celebration workout sometime before the end of May. I'm callin it the Misery Mile... for time:
400m walking lunge
400m walking swing (1 pood)
400m bear crawl
400m run
Anyone care to join? I'll need moral support, let me know if you'll be in Cville and would like to come out.
Getting into my second cycle for Max Effort BB stuff...
M.E. Front Squats 5x3
135-155-165-175-185
then 4 rounds, each for time:
800m run
Rest as needed
Rd1 - 3:22
Rd2 - 3:31
Rd3 - 3:32
Rd4 - 3:24
I hate running. This combo was not fun; my hamstrings were shot. Running is now a muscular endurance challenge for me rather than cardio. Should I take that as a good sign?
Will be PCSing to C'ville end of June. Look forward to joining any local Xfitters.
Back Squat 5x5...up to 185lbs (PR)
Today:
Squat Cleans 7x1...up to 185 (PR by 20)
Dave,
I'm around til December until I head off to TBS so hit me up if you want to get together. Congrats on the graduation. Believe me, the paycheck is much nicer on this side. haha.
Sorry I missed you last week. I just started CFE and will be running my ass off so anyone that ever wants to join with that is more than welcome.
DL - 350 (pr)
Then Primal CF metcon - 6:42
3 rounds:
21 SDHP (20kg KB)
60m DB crawl (25lb)
7 DB split snatch (35lb)
'Hansen'
Scaled 'Porch'
3 rds.
30 KB Swing, 2 pood
30 Burpees
30 GHD
24:05
There was no hiding in this one.
Was very happy to see Chadron off by doing this WOD with him.
Congrats to all the grads!
My wife and I are both interested in working with some crossfitters this summer. Our time is limited due to opening a new business (wife is a chiropractor). Any info on local workouts is appreciated. Both prior military officers. Have a few kettlebells. Went through USAF special tactics selection, glad to help anyone with similar aspirations (SF,SEAL,etc).
-steve
contact: info AT scoliosisdoc.com
3 rds. with Kyle & co.
30 Pull-Ups
30 KB Swings, 45 lbs.
12:06
Alot of fun.
Some new faces & everyone did fantastic.
10-9-8-...-1
Pull-up
Get-up (50lb sandbag)
Burpee
Whip smash (15ft)
KB snatch (20kg)
21:26
4 rounds of:
400m run
50 squats
13:44 (pr)
Already @ home in PR, so I did the wod under a thunderstorm...it was fun.
I'm moving to C-ville in a couple of weeks. I would love to link up with some fellow crossfitters and push each other to the next level. Where do you guys work out and how can I help out?
Kory
kory.farmer@gmail.com
A poor-man's Fran:
21-15-9
DB Thrusters, 35lbs (heaviest I have)
Burpees
Time - 10:04
This workout was suggested by Speal. It felt horrible doing it at such high heat and humidity. The 3 minutes following the workout were spent walking around gasping for breath and not finding enough to fill my lungs. It felt like a lot longer than 10 minutes.
Has any one of you ever worked out somewhere in the mid-tropics, being used to working out in drier and thinner air? I'm curious to know if my experience here is common.
I did Cindy in the Safawi desert in Jordan two summers ago. Ended pretty much how you'd imagine, dehydrated, out of air, but not very sweaty (the dryness pretty much took care of that). I didn't have a watch to time myself, but all the children thought I was pretty hilarious.
Hey, I just moved to cville for work. I have been doing crossfit for a couple years, and I have my level 1 cert. Is there anywhere in the area you guys do crossfit? Do you meet up for workouts?
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