Finishing up

This last Sunday, we got together to do a workout set up by Chadron. Named the "12 days of xmas," it was a chipper that remains posted on the wall at Rocky Top, and will be there as a standing challenge to anyone who's willing to give it a shot. If it does get erased, clicking on the picture will produce a larger, easier to read image.

Just like the song, the workout begins as 1 2-sec handstand, 2 kb snatch and 1 2-sec handstand, 3 shoulder press, 2 kb snatch and 1 2-sec handstands, etc....

Happy Holidays

Bringing it Home

Our workout for this past Sunday:

3 rounds:
Tabata rows (4 x 20sec on, 10sec off, rowing an extra 5m each interval)
2min burpees

The Tabata intervals are easiest to do if you take advantage of the rower computers (instructions) here: http://www.concept2.com/us/service/monitors/pm2/level2.asp and set the display at "projected meters" during the workout.

It's finals time for most everyone, but hopefully people can still find time to squeeze in a workout here and there. We will have a group session this Sunday as usual, along with the usual random meet-ups throughout the week. Keep on keepin' on....

Chipper Sunday

Last Sunday, we decided to tackle the chipper WOD (Nov 23, 2008). Most things were as rx'd, although substitutions were made on some equipment and the rope climb was taken down to one and put in a different order for each person so that everyone could keep moving. Times were also remarkably close together, from 20:16 to 23:43 for everyone there. A few of us lingered around to play, and after most people had left Chadron went ahead and deadlifted an astonishing 185kg (408lb!). There won't be an official meet this weekend due to the holidays, but if anyone will be around and would like to arrange a post-Turkey day workout, definitely mention it in the posts. I know at least Ben, Dave, and I will be around. Anyone else?

You fight your way up

and claw your way to the top

in the hopes that you can swing it

Eventually you find the light at the end

and just hope to make it out alive

Philanthropy

Last Saturday saw the first cville cf "outing" in the form of the Turkey Trot 5k. Jonathan, Sean, myself, and other Beta crossfitters showed up to represent amongst a slew of people, from recreational runners to sub-15min-5k-ex-cross-country runners. Hopefully we'll be able to get the official times eventually and post them, but it was overall a good showing for a rainy and cold Saturday morning. On the flipside, I found out that while solely doing metcons that avoided running still gave me the right amount of energy, it predictably condemned me to DOMS like a mother.

Coming out

Last Sunday saw us concentrating on cleans, while everyone there saw Dave Hargis do his very first muscle up. Congrats to him for joining the club. The group workout for this coming weekend has already been planned, as we'll be entering the Turkey Trot 5k on Saturday. Online registration is available at http://www.virginiabeta.org/5k, or you can register the day of. See everyone there.

Metcon madness

This past Sunday, short and sweet, had nothing more than a metcon:

3 rounds for time:
5 Curtis P @ 65lb (hang clean, left and right lunge from rack position, then push press)
10 KB swings @ 53lb
15 Atomic sit-ups (from fully prostrate position, curl and bring knees to elbows)
Run from garage door to end of street and back

Jon F. logged the fastest time at 6:29. Keep at it for the rest of the week, and we'll see each other again this weekend.