CrossFit Stafford
Forging Elite Fitness for everyday people of all ages! We'll challenge you to do your best, then we'll challenge you again.
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1-27-2012 WOD:
5 ROUNDS, TIMING EACH ROUND; REST 2 MIN AFTER EACH ROUND
• RUN 400M
• 30 DU’S
**EXTRA CREDIT: 2 X SLED PULL 100 M
***SKILL WORK: GOAT
1-26-2012 WOD:
AMR 15 MIN OF:
• MED BALL CLEANS (MBC) (M#20/W#14)
EVERY MINUTE ON THE MINUTE, STOP DOING MBC AND DO 7 HAND-RELEASE PUSH UPS. ONCE THE PUSH UPS ARE COMPLETED, YOU CAN GO BACK AND CONTINUE DOING MBC.
• FOLLOWED BY ABS W/ COACH
**EXTRA CREDIT: N/R
***SKILL WORK: POWER SNATCH
1-25-2012 WOD: "Lumberjack 20"
“LUMBERJACK 20”
• 20 DEADLIFTS (M#275/W#185)
• RUN 400M
• 20 KB SWINGS (M#70/W#55)
• RUN 400M
• 20 OVERHEAD SQUATS (M#115/W#85)
• RUN 400M
• 20 BURPEES
• RUN 400M
• 20 PULLUPS (CHEST TO BAR)
• RUN 400M
• 20 BOX JUMPS (M24"/W20”)
• RUN 400M
• 20 DB SQUAT CLEANS (M#45/W#35 LBS EACH)
• RUN 400M
**EXTRA CREDIT: N/R
***SKILL WORK: MED BALL CLEANS
1-24-2012 WOD: "CrossFit Total"
“CROSSFIT TOTAL”
• BACK SQUAT, 1 REP MAX (1RM)
• SHOULDER PRESS, 1RM
• DEADLIFT, 1RM
CF TOTAL - “ANYONE IN A POSITION TO ATTEMPT A LEGITIMATE CROSSFIT TOTAL SHOULD BE FAMILIAR ENOUGH WITH THEIR CAPABILITIES ON THE LIFTS TO HAVE A FAIRLY GOOD IDEA OF JUST WHAT MIGHT BE POSSIBLE FOR A 1RM. THIS NUMBER IS WHAT YOU WARM UP INTENDING TO DO. A MEET SITUATION WILL INVOLVE THREE ATTEMPTS, AND THIS IS A GOOD WAY TO DETERMINE A TRUE 1RM
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
HTTP://JOURNAL.CROSSFIT.COM/2006/12/THE-CROSSFIT-TOTAL-BY-MARK-RIP.TPL
**EXTRA CREDIT: 3 X ROPE CLIMBS
***SKILL WORK: PULL-UP PROGRESSION (JUMPING, KIPPING, STRICT, CHEST TO BAR, WEIGHTED, BUTTERFLY)
CrossFit Rowing Trainer Course - Stafford, VA - May 12, 2012
Spend one day with CrossFit Coach Angela Hart to maximize your skill and familiarity with rowing, an important component of many CrossFit workouts. Participants will learn rowing technique, technical error analysis and correction, verbal cues, rowing physiology and kinesiology, how to structure a CrossFit rowing workout, maximizing rowing power and efficiency, increasing rowing power output for better WOD times/scores and more at this comprehensive workshop. The day will include lecture, rowing on the Concept2 indoor rowing machine, team teaching, and two CrossFit workouts. Knowing how to row correctly and teach rowing to your clients are invaluable skills within the CrossFIt community.
Location:
CrossFit Stafford
2080 Jefferson Davis Highway
Stafford, Virginia 22554
United States
Map and Directions
Start time is 8:45am. Meals are on your own.
Itinerary:
8:45am – arrive, meet and greet
9:00 – 11:30 – lecture and movement
11:30 – 12:00 – workout #1
12:00 – 1:00 – lunch break
1:00 – 4:00 – lecture, movement, team teaching
4:00 – 4:30 – workout #2
4:30 – 5:00 – review and wrap-up
What to wear and bring:
Participants should wear comfortable workout clothes and tennis shoes with socks. Bring a printed copy of the instructor manual and home study along with water and snacks.
Athletes must pre-register online at CrossFit Rowing Trainer Course
1-23-2012 WOD: TABATA, TABATA, TABATA
• TABATA PULL-UP
• REST ONE MIN
• TABATA RING DIPS
• REST ONE MIN
• TABATA TOES TO BAR
• REST ONE MIN
• TABATA PUSH-UP
THE TABATA INTERVAL IS 20 SECONDS OF WORK FOLLOWED BY 10 SECONDS OF REST FOR 8 INTERVALS OF EACH EXERCISE. TABATA SCORE IS THE LEAST NUMBER OF REPS PERFORMED IN ANY OF THE EIGHT INTERVALS.
**EXTRA CREDIT: 3 ROUNDS OF (FRONT PLANK FOR 1 MIN, LEFT PLANK FOR 1 MIN, RIGHT PLANK FOR 1 MIN)
***SKILL WORK: BACK SQUAT, SHOULDER PRESS, DEADLIFT W/ PVC AND 35#/45# BAR
1-20-2012 WOD: "GRACE"
WOD "GRACE"
• 30 CLEAN & JERKS (135/95) FOR TIME
**EXTRA CREDIT: 2 X LOOP RUN
***SKILL WORK: GOAT
CrossFit Stafford Nutrition Challenge
What: Six Week Nutrition Challenge
When: 1 Feb - 17 March 2012
Where: CrossFit Stafford VA
Why: To see which CrossFit Stafford Athletes can make to best use of diet and nutrition in order improve their health and performance.
How:
1- Each Athlete buys-in.
2- Athletes attend the Nutrition Seminar on Sun. Jan. 22nd 1pm – 3pm to find out how you can use food to lose weight AND/OR gain muscle mass.
3- Athletes are measured for body composition and tested for performance (WOD Cindy).
4- At the end of six weeks (17 March). Athletes are retested.
5- Based on performance during the six weeks athletes earn some or all of their money back.
ADDITIONALLY
4 TOP Prizes: (4 month pass)
Body Composition changes (most inches, biggest decrease in BF%, largest increase in muscle mass) –Men
Body Composition changes - Women
Greatest increase in performance (WOD Cindy) – Men
Greatest increase in performance (WOD Cindy) - Women
CrossFit Stafford 2012 Nutrition Challenge
1-19-2012 WOD: "You Vs. Your Partner"
“YOU VS. YOUR PARTNER WOD”
2 ROUNDS:
• PARTNER A – 500M ROW
PARTNER B – MAX SQUATS DURING PARTNER A'S ROW
REST 1 MIN-
• PARTNER A – MAX ABMAT SIT UPS DURING PARTNER B'S RUN
PARTNER B – 400M RUN
REST 1 MIN-
• PARTNER A – 250M ROW
PARTNER B – MAX PUSH UPS DURING PARTNER A'S ROW
REST 1 MIN-
• PARTNER A – MAX PULL UPS DURING PARTNER B'S RUN
PARTNER B – 200M RUN
IN ROUND 2, PARTNER A BECOMES PARTNER B, AND PARTNER B BECOMES PARTNER A
YOUR SCORE IS THE TOTAL NUMBER OF SQUATS, SIT UPS, PUSH UPS, AND PULL UPS YOU PERFORM. YOUR GOAL IS TO BEAT YOUR PARTNER: THE FASTER YOU ROW AND RUN, THE LOWER YOUR PARTNER’S SCORE.
**EXTRA CREDIT: 4 MINS (20 SEC WORK, 10 SEC REST) ROPES
***SKILL WORK: CLEAN AND JERK
1-18-2012 WOD:
5 RFT:
• 5X SUMO DEADLIFT HIGH PULL (65/95#)
• 200 M RUN
• 10X CHEST TO BAR PULL-UPS
• 200 M RUN
• 15X BURPEE BOX JUMPS (20/16 INCH)
• 200 M RUN
• 20X OVERHEAD WALKING LUNGES (25/45#)
• 200 M RUN
• 30X SQUATS
**EXTRA CREDIT: 2 X 200M FARMER’S CARRY, 2 X 100 M FIREMAN’S CARRY
***SKILL WORK: SNATCH
1-17-2012 WOD
21-18-15-12-9-6-3 REP ROUNDS FOR TIME OF:
• POWER CLEANS (135/95)
• AIR SQUATS
**EXTRA CREDIT: 2 X (5 SEC L SIT, 10 GHD SITUP, 15 GHD BACK EXT, 25 ABMAT SITUP, 30 SEC PLANK)
***SKILL WORK: BURPEE BOX JUMP
REGISTER NOW