CrossFit Blacksburg http://crossfitblacksburg.com/?utm_source=Teasers&utm_medium=RSS&utm_content=BlogName&utm_campaign=blog CrossFit Blacksburg is a school of fitness where we teach mastery of physical movement. CrossFit is a fitness system designed to create high levels of fitness through constantly varied functional movements executed at a high intensity. Special Forces, endurance athletes, desk jockeys, and soccer moms have all benefited. {channel_language} Copyright 2012 2012-05-21T05:01:25+00:00 WOD: “Climb The Ladder” Jesse http://crossfitblacksburg.com/wod/view/climb-the-ladder http://crossfitblacksburg.com/wod/view/climb-the-ladder Buy In

5 minute AMRAP of:

Max unbroken Wall Ball shots (20/14#)

Rest 30 seconds

*set of Wall Balls is considered "broken" when athletes rests for more than 1 second without moving (in a manner consistent with performing Wall Balls) or the Ball hits the ground.

score is total Wall Ball shots completed.

Strength

12 minutes to establish a 1RM Squat Clean

see 4/10/12, 3/27/12

Workout

"Climb The Ladder"

8 minutes to ascend as far up the ladder as possible of:

1 Squat Clean (bodyweight)

1 Handstand Push-up

1 Toes-to-Bar

2 Squat Cleans

2 Handstand Push-ups

2 Toes-to-Bar

3 Squat Cleans

...

]]> 2012-05-21T05:01:25+00:00 CrossFit Blacksburg http://crossfitblacksburg.com/?utm_source=Teasers&utm_medium=RSS&utm_content=BlogName&utm_campaign=blog CrossFit Blacksburg is a school of fitness where we teach mastery of physical movement. CrossFit is a fitness system designed to create high levels of fitness through constantly varied functional movements executed at a high intensity. Special Forces, endurance athletes, desk jockeys, and soccer moms have all benefited. {channel_language} Copyright 2012 2012-05-18T05:01:32+00:00 WOD: “Luce” Jesse http://crossfitblacksburg.com/wod/view/luce http://crossfitblacksburg.com/wod/view/luce Buy In

CrossFit Endurance warm-up

Workout

"Luce"

3 Rounds for time of:

1K Run

10 Muscle-ups

100 Squats

*if you have a 20 pound vest wear it

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive devise.

He is survived by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

Cash Out

Mobility

]]> 2012-05-18T05:01:32+00:00 CrossFit Blacksburg http://crossfitblacksburg.com/?utm_source=Teasers&utm_medium=RSS&utm_content=BlogName&utm_campaign=blog CrossFit Blacksburg is a school of fitness where we teach mastery of physical movement. CrossFit is a fitness system designed to create high levels of fitness through constantly varied functional movements executed at a high intensity. Special Forces, endurance athletes, desk jockeys, and soccer moms have all benefited. {channel_language} Copyright 2012 2012-05-17T05:01:34+00:00 WOD: “Stef with an F” Jesse http://crossfitblacksburg.com/wod/view/tabata2 http://crossfitblacksburg.com/wod/view/tabata2 Buy In

Goat work

Strength

12 minutes to establish a 1RM Hang Squat Clean

Workout

"Stef with an F"

3 Rounds for time of:

25 Wall Ball shots (20/14#)

20 Sit-ups + throw (20/14#)

15 Hang Squat Cleans (115/80#)

10 Lateral Burpee Hop-overs

5 Wall Climbs

15 minute cap

Happy BirFday SteF!

"CrossFit has the potential to change the popular cultural perception of what exercise actually means over the next decade, and I will watch with delight as selectorized leg machines are melted down into more useful items like re-bar and manhole covers." -Mark Rippetoe

]]> 2012-05-17T05:01:34+00:00 CrossFit Blacksburg http://crossfitblacksburg.com/?utm_source=Teasers&utm_medium=RSS&utm_content=BlogName&utm_campaign=blog CrossFit Blacksburg is a school of fitness where we teach mastery of physical movement. CrossFit is a fitness system designed to create high levels of fitness through constantly varied functional movements executed at a high intensity. Special Forces, endurance athletes, desk jockeys, and soccer moms have all benefited. {channel_language} Copyright 2012 2012-05-16T05:01:06+00:00 WOD: The King of All Exercises Jesse http://crossfitblacksburg.com/wod/view/the-king-of-all-exercises http://crossfitblacksburg.com/wod/view/the-king-of-all-exercises Buy In

Practice:

Muscle-ups

Workout

5 Rounds for time of:

5 Power Cleans (bodyweight)

10 Toes-to-Bar

10 minute cap

see 7/11/11 8/15/11

Cash Out

800 meter Run

rest 3 minutes

800 meter Run

rest 3 minutes

800 meter Run

see 9/12/11

]]> 2012-05-16T05:01:06+00:00 CrossFit Blacksburg http://crossfitblacksburg.com/?utm_source=Teasers&utm_medium=RSS&utm_content=BlogName&utm_campaign=blog CrossFit Blacksburg is a school of fitness where we teach mastery of physical movement. CrossFit is a fitness system designed to create high levels of fitness through constantly varied functional movements executed at a high intensity. Special Forces, endurance athletes, desk jockeys, and soccer moms have all benefited. {channel_language} Copyright 2012 2012-05-15T05:01:56+00:00 WOD: “Tabata This!” Jesse http://crossfitblacksburg.com/wod/view/tabata-this http://crossfitblacksburg.com/wod/view/tabata-this Buy In

Posterior Chain/Core Activation

-Just a few examples:

Hip and Back Extensions, Good Mornings, Kettlebell Swings, Kettlebell Drags

Hollow Rocks, Weighted Sit-ups, Knees-to-Elbows, Suitcase Deadlifts

and practice:

Muscle-ups

Workout

"Tabata This!"

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals..  Tabata score is the least number of reps performed in any of the eight intervals.  we'll is "calories" for the Row.  We will post score for each exercise and total for final score.  E.G., 10, 22, 9, 15, 15 = 71

]]> 2012-05-15T05:01:56+00:00 CrossFit Blacksburg http://crossfitblacksburg.com/?utm_source=Teasers&utm_medium=RSS&utm_content=BlogName&utm_campaign=blog CrossFit Blacksburg is a school of fitness where we teach mastery of physical movement. CrossFit is a fitness system designed to create high levels of fitness through constantly varied functional movements executed at a high intensity. Special Forces, endurance athletes, desk jockeys, and soccer moms have all benefited. {channel_language} Copyright 2012 2012-05-14T05:01:40+00:00 WOD: CrossFit Total Jesse http://crossfitblacksburg.com/wod/view/crossfit-total3 http://crossfitblacksburg.com/wod/view/crossfit-total3 Workout

"CrossFit Total"

Back Squat, 1 rep

Press, 1 rep

Deadlift, 1 rep

Combine loads for your "Total"

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts." -from the CF Journal

see 8/22/11 6/30/11 4/26/11 2/3/11 11/29/10 8/23/10 6/14/10

]]> 2012-05-14T05:01:40+00:00 CrossFit Blacksburg http://crossfitblacksburg.com/?utm_source=Teasers&utm_medium=RSS&utm_content=BlogName&utm_campaign=blog CrossFit Blacksburg is a school of fitness where we teach mastery of physical movement. CrossFit is a fitness system designed to create high levels of fitness through constantly varied functional movements executed at a high intensity. Special Forces, endurance athletes, desk jockeys, and soccer moms have all benefited. {channel_language} Copyright 2012 2012-05-11T05:01:07+00:00 WOD: “Daniel” Jesse http://crossfitblacksburg.com/wod/view/daniel1 http://crossfitblacksburg.com/wod/view/daniel1 Buy In

Goat work

Workout

"Daniel"

For time:

50 Pull-ups

400 Meter Run

21 Thrusters (95/65#)

800 Meter Run

21 Thrusters

400 Meter Run

50 Pull-ups

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

see 4/26/10

]]> 2012-05-11T05:01:07+00:00 CrossFit Blacksburg http://crossfitblacksburg.com/?utm_source=Teasers&utm_medium=RSS&utm_content=BlogName&utm_campaign=blog CrossFit Blacksburg is a school of fitness where we teach mastery of physical movement. CrossFit is a fitness system designed to create high levels of fitness through constantly varied functional movements executed at a high intensity. Special Forces, endurance athletes, desk jockeys, and soccer moms have all benefited. {channel_language} Copyright 2012 2012-05-10T05:01:38+00:00 WOD: “The Chief” Jesse http://crossfitblacksburg.com/wod/view/the-chief1 http://crossfitblacksburg.com/wod/view/the-chief1 Buy In

Goat work

Strength

Overhead Squat 5-5-5

Workout

"The Chief"

Max Rounds in 3 minutes of:

3 Power Cleans (135/95#)

6 Push-ups

9 Squats

Rest 1 minute.  Repeat for a total of 5 cycles.

see 12/14/10, 8/12/10, 6/2/10

]]> 2012-05-10T05:01:38+00:00 CrossFit Blacksburg http://crossfitblacksburg.com/?utm_source=Teasers&utm_medium=RSS&utm_content=BlogName&utm_campaign=blog CrossFit Blacksburg is a school of fitness where we teach mastery of physical movement. CrossFit is a fitness system designed to create high levels of fitness through constantly varied functional movements executed at a high intensity. Special Forces, endurance athletes, desk jockeys, and soccer moms have all benefited. {channel_language} Copyright 2012 2012-05-09T05:01:22+00:00 WOD: “Freddy’s Revenge” Jesse http://crossfitblacksburg.com/wod/view/freddys-revenge2 http://crossfitblacksburg.com/wod/view/freddys-revenge2 Buy In

Practice:

Muscle-ups

Turkish Get-ups

Strength

Back Squat 1x8@70%, 1x8@80%, 1x3@90%, 1x2@95%

*perform a set of Close Grip Chin-ups before every set

*perform Back Squats roughly every 3 minutes

Workout

"Freddy's Revenge"

5 Rounds for time of:

5 Push Jerks (185/135#)

10 Burpees

see 8/12/11, 4/19/11, 7/29/10

]]> 2012-05-09T05:01:22+00:00 CrossFit Blacksburg http://crossfitblacksburg.com/?utm_source=Teasers&utm_medium=RSS&utm_content=BlogName&utm_campaign=blog CrossFit Blacksburg is a school of fitness where we teach mastery of physical movement. CrossFit is a fitness system designed to create high levels of fitness through constantly varied functional movements executed at a high intensity. Special Forces, endurance athletes, desk jockeys, and soccer moms have all benefited. {channel_language} Copyright 2012 2012-05-08T05:01:14+00:00 WOD: “Run, Luke, Run!” Jesse http://crossfitblacksburg.com/wod/view/run-luke-run http://crossfitblacksburg.com/wod/view/run-luke-run Buy In

CrossFit warm-up

Strength

12 minutes to establish a 1RM Split Jerk

Workout

"Run, Luke, Run!"

4 Rounds starting on the :00, :04, :08, and :12 marks

8 Deadlifts (315/225#)

400 Meter Run

Scores are time to completion for each round

see 8/18/11 7/15/11

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