CrossFit Stafford VA

02-10-2012 WOD: (2 WODS IN ONE)

2012-02-09T22:18:54Z

2 x 10 MIN WODS:

AMRAP 10 MIN OF:

6 ALT PISTOLS
8 PUSH JERK (M#95/W#65)
20 HOPS OVER BARBELL

THEN:

AMRAP 10 MIN OF:

8 RING PUSHUPS
15 BOX JUMPS
1 ROPE CLIMB

**EXTRA CREDIT: 1000M ROW

***SKILL WORK: GOAT

02-09-2012 WOD: "Jackie"

2012-02-08T23:46:29Z

“JACKIE”: FOR TIME:

1000 METER ROW
50 THRUSTERS (#45)
30 PULLUPS

THIS WILL BE RUN IN HEATS. EVERYONE WILL START WITH THE 1000M ROW.

**EXTRA CREDIT: 30 GHD SITUPS; 30 GHD “SNAKE” HIP AND BACK EXT

***SKILL WORK: PISTOLS

02-08-2012 WOD:

2012-02-07T23:36:39Z

15 MIN AMRAP OF:

9 DEADLIFT (M#155/W#100)
12 PUSHUPS (HAND RELEASE)
15 BOX JUMPS (M 24”/W 20”)

**EXTRA CREDIT: 20 BURP-UPS

***SKILL WORK: YOUR GOAT

02-07-2012 WOD:

2012-02-06T23:19:16Z

FOR TIME:

FRONT SQUATS: 10-9-8-7-6-5-4-3-2-1 (CHOOSE YOUR WEIGHT WISELY)
MAX PUSHUPS
10 HOLLOW ROCKS

RECORD TOTAL TIME AND PUSHUP COUNT

**EXTRA CREDIT: 2 ROPE CLIMBS

***SKILL WORK: HAND RELEASE PUSHUPS

02-06-2012: 7-UP WOD

2012-02-05T22:40:01Z

Seven-Up WOD

7 ROUNDS OF 7 REPS EACH:

BURPEES
MOUNTAIN CLIMBERS (L/R=1 REP)
KBS
ABMAT SITUPS WITH MED BALL
PULLUPS
WALLBALLS
7 CALORIES ON ROWER

**EXTRA CREDIT: 20 GHD SITUPS; 20 BACK EXTENSIONS ON GHD

***SKILL WORK: MUSCLE UP PROGRESSION

02-03-2012 WOD: "MARY"

2012-02-02T22:31:48Z

“MARY” AMRAP IN 20 MINS:

• 5 HSPU

• 10 1-LEGGED SQUATS (ALT EVERY OTHER LEG)

• 15 PULL-UPS

**EXTRA CREDIT: 1.8 MILE LOOP RUN FOR TIME

***SKILL WORK: GOAT

January 2012 Group Ramp Up

2012-02-01T22:14:36Z

Congratulations to all our new CrossFit Stafford Athletes who completed the Jan Ramp Up. We look forward to pushing and helping you get better, stronger and faster!

See you at the Box!

The CrossFit Stafford Team

The Feb 2012 Group Ramp Date is Sunday the 26th from noon to 4PM.

For more information contact us via email at CrossFitStafford@gmail.com

If you'd like to attend please register online here. (We have a limit to the number of people who can Ramp Up at one time and will close registration once we reach the cap)

02-02-2012 WOD:

2012-02-01T22:02:17Z

AMRAP 10 MINUTES OF:

• 30 DOUBLE-UNDERS

• 5 POWER SNATCHES (75 LBS / 55 LBS)

FOLLOWED BY:

• TABATA DOUBLE-UNDER

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.

**EXTRA CREDIT: 2X 100M SLED PULLS

***SKILL WORK: 1-LEGGED SQUATS (PISTOLS)

02-01-2012 WOD: "Fight Gone Bad"

2012-01-31T23:31:26Z

“FIGHT GONE BAD”

o WALL BALL (20 LBS AT 10 FT / 14 LBS AT 8 FT)

o SDLHP (75 LBS/ 55 LBS)

o BOX JUMP (20” BOX)

o PUSH PRESS (75 LBS / 55 LBS)

o ROW (FOR CALORIES)

* 3 ROUNDS OF ONE MINUTE AT EACH OF THE FIVE STATIONS FOLLOWED BY ONE MINUTE OF REST PRIOR TO COMMENCING THE NEXT ROUND.

THE CLOCK DOES NOT RESET OR STOP BETWEEN EXERCISES. ON CALL OF "ROTATE," THE ATHLETES MUST MOVE TO NEXT STATION IMMEDIATELY FOR GOOD SCORES. ONE POINT IS GIVEN FOR EACH REP, EXCEPT ON THE ROWER WHERE EACH CALORIE IS ONE POINT. THE ATHLETE’S SCORE IS THE TOTAL OF ALL POINTS.

**EXTRA CREDIT: N/R

***SKILL WORK: SNATCH

01-31-2012: CrossFit Stafford Team WOD

2012-01-30T22:13:15Z

TEAM WOD – 2 MEMBER TEAMS

*TEAMS OF 2 ATHLETES ALTERNATE BETWEEN A 400M RUN AND 4 STATIONS

PARTNER 1 RUNS 400 M WHILE THE OTHER PARTNER 2 PERFORMS AN EXERCISE UNTIL PARTNER 1 IS FINISHED WITH THE RUN.

PARTNER 2 NOW RUNS WHILE PARTNER 1 COMPLETES THE EXERCISE STATION. CONTINUE ROTATION UNTIL EACH PARTNER HAS DONE EACH OF THE 4 EXERCISE STATIONS, A TOTAL OF 8 ROTATIONS.

• ROPE CLIMB

• DIPS

• BURPEE PULL-UPS

• WEIGHTED OVERHEAD WALKING LUNGE (45 LBS /25 LBS) –1 LEFT LUNGE + 1 RIGHT LUNGE = 1 REP

SCORING: ADD UP TOTAL OF BOTH PARTNERS REPS COMPLETED, THEN CONVERT TIME INTO SECONDS AND DIVIDE THE TWO. TIME(SECONDS)/ REPS COMPLETED= SECONDS PER REP

**EXTRA CREDIT: 5 X WALL CLIMBS, 5 X MAX L- SITS, 100 X SLEDGEHAMMER ON TIRE

***SKILL WORK: GOAT

01-30-2012 WOD:

2012-01-29T23:28:05Z

• FRONT SQUAT 3-3-3-3-3
• TABATA ROPE WORK – 8 INTERVALS OF 20 SEC WORK FOLLOWED BY 10 SEC REST

**EXTRA CREDIT: 20 GHD SIT-UPS, 30 ABMAT SIT-UPS, 40 SUPERMAN
***SKILL WORK: DOUBLE-UNDERS

February 2012 Group Ramp Up Date (26 Feb)

2012-01-29T13:42:53Z

The CrossFit Stafford Group Ramp Up Date for February 2012 is Sunday the 26th. The Ramp Up will go from Noon-4PM.

Make sure you sign up early to secure a spot as we have a limit to the number of Athletes we can Ramp Up at one time.

For more information contact us via email at CrossFitStafford@gmail.com

If you'd like to attend please register online here.

Thanks,

The CrossFit Stafford Team

1-27-2012 WOD:

2012-01-26T23:58:16Z

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:

2012-01-25T23:36:46Z

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"

2012-01-24T23:05:13Z

“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"

2012-01-23T23:31:05Z

“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

2012-01-22T16:40:57Z

CrossFit Rowing Trainer Course

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

2012-01-22T16:26:45Z

• 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"

2012-01-19T22:18:36Z

WOD "GRACE"

• 30 CLEAN & JERKS (135/95) FOR TIME

**EXTRA CREDIT: 2 X LOOP RUN

***SKILL WORK: GOAT

CrossFit Stafford Nutrition Challenge

2012-01-18T22:52:19Z

Who: For CrossFit Stafford Athletes Only
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