CrossFit Fort Belvoir
Forging Elite FitnessWOD’s for next 3 days
Hi All,
I’m still in Austin, TX and will be through the holiday. Here are your WOD’s for the next few days:
Monday 11/8/10:
Push up ladder (refer to earlier post for instructions)
Tuesday 11/9/10:
Run 5k – measure distance from start of gym, I think the correct distance is just past the starbucks shopping area but measure on gmaps.pedometer.com (5k = 3.1 miles)
Wednesday 11/10/10:
Outside WOD!!!
Starting Point is outside gym but be careful about cars! The first part of this WOD should be done in 1 direction AWAY from the gym:
Part 1 – Start with 100 walking lunges, then 50 pushups, then sprint for 30 seconds, REST 30 seconds, 100 walking lunges, 50 pushups…
Part 2:
Sprint back to the gym!!! Once you get there do 250 flutter kicks counting your reps on the left foot.
Have fun and post times to comments
Have You Earned Your Thursday Rest?
“If you always put limit on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus and you must not stay there, you must go beyond them.” – Bruce Lee
Hello everyone, a quick note to all of you who have worked out hard for the last 3 days straight…please take this day as a well-earned rest. Your rest days are extremely important and you should never discount them. Overtraining is something you don’t want to do, especially when you are still new to the world of CrossFit.
For those of you who are going to be hitting the WOD today…earn it.
Foundational Skill:
None Today
WOD:
10 Burpees
20 box jumps
30 pushups
40 squats
50 calories of rowing
* No rounds today, just go through this WOD once.
Post time to comments
“Enjoying” The Weather
How could I possibly let a day like this go to waste?
Do the standard warmup but pay special attention to warming up the legs and hips.
Foundational Skill:
None today
WOD:
3 rounds for time of:
400m run (Gym to the compound gate and back)
20 box jumps (do step ups if you aren’t comfortable with box jumps yet)
20 push ups
Post time to comments
There Will Be WOD’s
Sorry for the late posting today everyone. I’ve only just had a break. Enjoy…
Foundational Skill:
Mobility! Go to Dr. Kelly Starrett’s Mobility WOD blog, posted to the right, and start these mobility exercises everyday!
WOD:
21-15-9 of
Walking Lunges
Pushups
Row (for calories 21-15-9)
Post time to comments
Row Row Row Your Erg
“The secret of being miserable is to have leisure to bother about whether you are happy or not. The cure for it is occupation.” — George Bernard Shaw
Hello everyone! Unfortunately I won’t be on base until next Thursday at the earliest! Yes you read that right, I have to be up in Arlington for the rest of this week and then I’ll be out of town this weekend and the early part of next week. The good news is that I’ll be writing a string of great workouts to work off all those butterfingers and kit kats you helped yourself to.
Foundational Skill:
None today
WOD:
With a continously running clock perform 15 rounds of row sprint for 1 minute than rest for 30 seconds. This row/rest combo is 1 round. Do this 15 times and record the total DISTANCE you rowed.
Post total distance to comments
Lift heavy things
“Strength, grace, power…oh yeah…and be really mean.”
Today is the deadlift. One of the most outstanding lifts in existence to build overall strength and raw power. Enough said.
Foundational Skill:
The Deadlift
WOD:
Deadlifts 5 x 3 (5 sets of 3 reps gradually working up in weight. If this is your first time deadlifting start light and gradually increase your comfort level, focus on form and safety.)
Post max weight for a set of 3 to comments
Climbing the Ladder
“For the strength of the pack is the wolf, and the strength of the wolf is the pack.” -Rudyard Kipling
Well gang…unfortunately you’ll have to deal another 24 hours without my sun-shiny personality. The unfortunate reality is that I have so much going on right now that I am spending the majority of my time away from the gym rather than in it, can you possibly fathom something like that? I have to be at the Pentagon all day today (jealous?) and won’t be able to be there to coach on sight but FEAR NOT…this amazing invention known as the interweb will save us. Today’s WOD, to do on your own, is what I like to call a “sleeper”. You look at it at first and say “psssh, I got this! It’s easy!” Now ask yourself: is anything worth doing, which causes us to grow, easy? Maybe a few things, but very few, and none in the world of CrossFit. This is a WOD that will cause each person to go to a new “rung on their own ladder”.
Foundational Skill:
None today
WOD:
Push-Up Ladder – With a continouosly running clock do 1 pushup the first minute, 2 pushups the second minute, 3 pushups the third minute, etc… When you get to the minute where you can’t complete the required number of pushups for that minute than rest for the entire next minute and try that same number again on the next cycle. For example: I get all the way to the 15 minute mark and attempt to do 15 pushups during that minute. I can only complete 12 before the minute ends. I than rest for the entire next minute and attempt 15 pushups again on the next minute cycle. Once you have reached your failure point (which is what I just described) the WOD is over and your score is the TOTAL NUMBER OF PUSHUPS YOU COMPLETED! So in my case (keeping with the failure point of the 15th round) I would add 1+2+3+4+5+6+7+8+9+10+11+12+13+14+12 (because that’s all I could do before the minute ended) + however many I did on my final round (I’ll say 10). My score for today’s WOD would be: 127.
Question for the group: Has anyone, specifically our female members, followed the links I provided earlier regarding women and CrossFit? What did you think about those articles? Agree? Disagree? Please post answers to comments for the benefit of the group!
Start emailing me your food journals that I know you’ve all been diligently keeping! 
Post scores to comments
Buck Furpees
“Business is always a struggle. There are always obstacles and competitors. There is never an open road, except the wide road that leads to failure. Every great success has always been achieved by fight. Every winner has scars…. The men who succeed are the efficient few. They are the few who have the ambition and will-power to develop themselves.” -Herbert N. Casson
I know I know…you’re all probably saying to yourself that Dave is nucking futs and those things he made us do yesterday called “burpees” are literally the worst thing ever and I’ve introduced you to some sort of fresh new hell. You’re welcome…
Today’s WOD is simple yet effective and in a rare moment of compassion I have decided to not include burpees. As I wrote in the email I won’t be able to meet you all at 11:30 in our usual spot so you’re on your own for the WOD. These are all movements you’ve either done before or are self explanatory. Remember everyone how much I stress the need to TAKE CARE OF YOUR BODIES! One of the first things we forget when we begin to demand more and more of our bodies is that they require more and more from us. Take the time to stretch everything after the WOD, think of it as your time to talk crap about a certain dashing coach behind his back. Take the time to eat healthy meals, which consist of lean meats, fruits and vegetables, and dietary fats (such as avocados, almonds, olive oil, etc…). Take the time to drink water, lots of it. I assure you that I have gone through this before, the stage where I first began CrossFit and thought that my current diet and “body care” regime was fine. It wasn’t and I paid the price. Just be good to yourselves and you will see results the likes of which you cannot fathom. Speaking of which, I’d like to encourage you all to start looking at other CrossFit facilities in the area that are truly professional facilities with all of the equipment necessary to conduct a full line of WOD’s. Next time we see each other let me know what neighborhood you live in and I can specifically recommend some great facilities and coaches. The National Capitol Area (DC, NOVA, MD, etc…) has some of the best CrossFit facilities in the world with some of the most talented coaches and athletes you can find. We’ll chat later on this subject…
Lastly, thank you to those that are consistently posting your times to the comments section, if you aren’t one of these people than get on it! Tracking your progress over time is vital!
Do our standard warmup routine!
Foundational Skill:
None today
WOD: (This is one continuous effort…no rounds just do exactly what it says below and you’re done after the last row sprint; scale down the resistance on the rower only if you literally can’t do it…not for comfort)
500m Row Sprint (I mean SPRINT…as fast as you can pull) – Guys put the resistance on 10; Gals put the resistance on 8 or above)
50 flutter kicks (count reps on the left foot)
50 walking lunges
50 pushups
500m Row Sprint (I mean SPRINT…as fast as you can pull) – Guys put the resistance on 10; Gals put the resistance on 8 or above)
Post times to comments
Back to it
“All must suffer one of two pains. The pain of discipline or the pain of regret.” – Courtesy of CrossFit East Village (CA)
After a week away from the WOD’s I’m back from my trip to Chicago. I apologize for not being able to post WOD’s for you all while I was away. I was the best man for my friend’s wedding and was much busier than I originally thought I was going to be. Today’s WOD is going to be eye opening for a lot of you. Ladies and Gentlemen…my friends…welcome to burpees.
Foundational Skill:
Burpees
WOD:
21-15-9 of Pullups & Burpees
Post time to comments
This One’s For The Ladies!
“I have never seen a wild thing feel sorry itself. A little bird will fall dead, frozen from a bough, without ever having felt sorry for itself.” -D.H. Lawrence
OK…Let’s talk about this. During our first few classes all of the members consistently coming to class have been women; I applaud you. Already the topics of training, muscle growth, and other fears over what women have been conditioned to believe in our modern society have surfaced. I could speak in depth about this topic and over time we will but today I’d like to introduce you all to a few articles that begin to delve into this subject. The myths that have been spread throughout our culture about women and fitness are varied and far reaching. The subject of women and CrossFit is another one that has become far reaching within our community. I have seen countless examples of women who have gained immeasurable amounts of confidence, strength, and gains in their attitude and outlook on life through CrossFit. Below are three links. The first two are entitled “Women, CrossFit, and Myths” (parts 1&2) and are courtesy of Oakland County CrossFit. I read these recently and believe everyone of our members, women and men, would benefit from these words. The third link is an article, courtesy of the CrossFit journal, entitled “Beyond The Body”. There is more information on this topic throughout the thousands of blogs, articles, videos, pictures, etc…than I could possibly relate to you in one post so take it upon yourself to delve deeper.
Enjoy these:
“Women, CrossFit, and Myths – Part 1″: http://www.oaklandcountycrossfit.com/?p=1744
“Women, CrossFit, and Myths – Part 2″: http://www.oaklandcountycrossfit.com/?p=1752
“Beyond The Body”: http://library.crossfit.com/free/pdf/CFJ_hayes_chicks.pdf
Foundational Skill:
None Today
WOD:
In 20 minutes, perform as many rounds as possible (AMRAP) of:
5 pushups
10 box jumps
15 body weight squats
Enjoy your weekend everyone!
