Feb 28, 2020
Scheduling Notes
Solidarity CrossFit will be holding its annual UVA PICU Training Fund fundraiser workout, Saturday February 29th! This workout is open to the public. Expect a fun & challenging team workout designed to be appropriate for all experience & skill levels.
Voluntary donations and raffle tickets will be available at the door. We have raffle prizes from Lululemon, Marie-Bette, Commonhouse, Courtney Coker Photography, Venture Chiropractic, and Monticello Country Ballooning! Drawings for the raffle prizes will be after the workout. 100% of all monies collected will be donated to the UVA PICU Training Fund.
- Doors open at 0830.
- Warm ups begin at 0900.
- Raffles will be drawn at 1015.
Sign up ahead of time here.
0830 Open gym will be cancelled because of the fundraiser. Weightlifting class is scheduled as normal! Thank you for your cooperation.
Conditioning
Working in teams of 4, complete a relay of the following:
At the same time as one athlete runs, the other three athletes, with only two athletes working at a time, complete as many rounds as possible of the following:
- 17 Synchronized Air Squats
- 17 Synchronized Sit Ups
- 17 Synchronized No Push Up Burpees
Your team will continue to work and rotate until everyone has completed a 1000m run.
Notes
Today’s workout is a task priority to be completed in a team of 4. At 3, 2, 1, go… one athlete will begin his/her 1000m run. At the same time the other three athletes will be working on the squats, sit ups, and burpees. Two people will be working at a time inside and you may switch whenever your team chooses. When the runner returns, another person begins his/her run, and the three inside continue to work on the air squats, sit ups, and burpees, switching whenever they choose. Continue this pattern until all 4 people have run 1000m.
Feb 27, 2020
Scheduling Notes
Solidarity CrossFit will be holding its annual UVA PICU Training Fund fundraiser workout, Saturday February 29th! This workout is open to the public. Expect a fun & challenging team workout designed to be appropriate for all experience & skill levels.
Voluntary donations and raffle tickets will be available at the door. We have raffle prizes from Lululemon, Marie-Bette, Commonhouse, Courtney Coker Photography, Venture Chiropractic, and Monticello Country Ballooning! Drawings for the raffle prizes will be after the workout. 100% of all monies collected will be donated to the UVA PICU Training Fund.
- Doors open at 0830.
- Warm ups begin at 0900.
- Raffles will be drawn at 1015.
Sign up ahead of time here.
0830 Open gym will be cancelled because of the fundraiser. Weightlifting class is scheduled as normal! Thank you for your cooperation.
Strength
1). Strict Pull Ups or Ring Rows
2a) Barbell Curl
2b) Push Ups
Strength Notes
Today’s strength is our retest for February’s movement of the month. You will warm up with a set of 50% of your projected number during your max effort set. Rest at least 2 minutes before completing your test. There is no tempo restriction on these pull ups, but be careful to reach a full lockout at the bottom and chin over the bar each rep.
After completing your set of pull ups, alternate between curls and push ups for 3 working sets. Choose a weight on the curls that allows you to fully extend your elbows at the bottom and complete the set without stopping. There is no tempo restriction on the push ups, but ensure each rep is completed under control. If you cannot complete 10 reps unbroken, elevate your hands.
Conditioning
4 Rounds
Complete as many reps as possible in 1:45:
- 20m Dumbbell Front Rack Walking Lunge (35/50)
- 10 Hang Power Cleans (95/135)
- Max Calories in remaining time
Rest 3:30
Conditioning Notes
Today’s conditioning consists of 4 time priority intervals. Your score will be how many calories you complete each round.
The dumbbell lunges should be at a weight that you can complete unbroken and relatively quickly. Ideally, you are able to step through on your lunge without pausing in the middle.
The hang power cleans should be at a weight that allows you to complete all 10 reps unbroken every round. This should be a light to moderate weight.
We are looking for you to have at least :30 of work on the machine. You need to take transition time into account here. You should also push the pace a bit harder here as you have a 2:1 rest:work interval.
Feb 26, 2020
Scheduling Notes
Solidarity CrossFit will be holding its annual UVA PICU Training Fund fundraiser workout, Saturday February 29th! This workout is open to the public. Expect a fun & challenging team workout designed to be appropriate for all experience & skill levels.
Voluntary donations and raffle tickets will be available at the door. We have raffle prizes from Lululemon, Marie-Bette, Commonhouse, Courtney Coker Photography, Venture Chiropractic, and Monticello Country Ballooning! Drawings for the raffle prizes will be after the workout. 100% of all monies collected will be donated to the UVA PICU Training Fund.
- Doors open at 0830.
- Warm ups begin at 0900.
- Raffles will be drawn at 1015.
Sign up ahead of time here.
0830 Open gym will be cancelled because of the fundraiser. Weightlifting class is scheduled as normal! Thank you for your cooperation.
Strength
1a) Single Leg Romanian Deadlifts @ 3111
1b) Arch Ups
1c) Cossack Squats @ 3111
Strength Notes
Today’s strength is 3 exercises between which you will alternate for 3 working sets. You may rest as needed between exercises.
The single leg Romanian deadlifts are going to be performed with a light kettlebell. Every rep will be performed with a :03 lower, :01 pause, :01 concentric, and :01 pause between reps. Make sure to keep a neutral spine throughout and as you hinge, feel a stretch in your hamstring.
On the arch ups, focus on keeping your arms straight, legs straight, and feet together as you extend up into your arch.
The cossack squats may be performed with a light weight but focus on moving through as long a range of motion as possible. Each rep is performed with a :03 lower, :01 pause, :01 concentric, and :01 pause between reps.
Conditioning
Complete as many rounds and reps as possible in 20:00:
- 400m Run
- 40 Sit Ups
- 20 Box Jumps step down
Conditioning Notes
Today’s workout is a time priority consisting of 3 exercises.
The runs should be taking no more than 3:00 each round. Adjust the distance accordingly.
The sit ups should be completed at a smooth pace throughout. If you think the overall volume of sit ups is too high, lower the number in each round.
The box jumps should be performed at a box where you are not hesitating between reps.
Feb 25, 2020
Scheduling Notes
Solidarity CrossFit will be holding its annual UVA PICU Training Fund fundraiser workout, Saturday February 29th! This workout is open to the public. Expect a fun & challenging team workout designed to be appropriate for all experience & skill levels.
Voluntary donations and raffle tickets will be available at the door. We have raffle prizes from Lululemon, Marie-Bette, Commonhouse, Courtney Coker Photography, Venture Chiropractic, and Monticello Country Ballooning! Drawings for the raffle prizes will be after the workout. 100% of all monies collected will be donated to the UVA PICU Training Fund.
- Doors open at 0830.
- Warm ups begin at 0900.
- Raffles will be drawn at 1015.
Sign up ahead of time here.
0830 Open gym will be cancelled because of the fundraiser. Weightlifting class is scheduled as normal! Thank you for your cooperation.
Conditioning
Every 10:00 minutes for 3 sets:
- 15/12 Calories
- 15 Dumbbell Push Press (50/35)
- 15/12 Calories
- 15 Dumbbell Squats (50/35)
- 15/12 Calories
- 15 Dumbbell Thrusters (50/35)
8:00 time cap each set.
Conditioning Notes
Today’s workout is three task priority intervals. Each interval has an 8:00 time cap and you will begin a new one every 10 minutes.
The calories should take no longer than 1:00 each time you are on a machine. Adjust the number of calories accordingly.
The dumbbell weight will be determined by the thrusters. You want to choose a weight that allows you to complete each exercise unbroken. It will get challenging towards the end but you should be able to hold onto the dumbbells.
0730 Endurance Class
Assault Bike
Perform three 5:00 rounds following the prescribed pattern:
- 1:00 @ 60%
- 1:00 @ 70%
- 1:00 @ 80%
- 2:00 @ 80-90%
Rest 3:00 between rounds
Notes
Today’s endurance class is three 5-minute efforts on the assault bike. During the 5-minute efforts, your pace will increase from a light effort on the first minute to a pace that feels sustainable for maybe 3 minutes on the last two minutes of the effort. The goal is to stay consistent in the number of calories you accumulate each effort.
Feb 24, 2020
Scheduling Notes
Solidarity CrossFit will be holding its annual UVA PICU Training Fund fundraiser workout, Saturday February 29th 0830 – 1030! This workout is open to the public. Expect a fun & challenging team workout designed to be appropriate for all experience & skill levels.
Voluntary donations and raffle tickets will be available at the door. We have raffle prizes from Lululemon, Marie-Bette, Commonhouse, Courtney Coker Photography, Venture Chiropractic, and Monticello Country Ballooning! Drawings for the raffle prizes will be after the workout. 100% of all monies collected will be donated to the UVA PICU Training Fund.
Sign up ahead of time here
0830 Open gym will be cancelled because of the fundraiser. Weightlifting class is scheduled as normal! Thank you for your cooperation.
Strength
1a) Strict Press @ 30X1
1b) Legless Rope Climb
Strength Notes
Today’s strength is strict press and legless rope climbs. You are going to alternate back and forth between the two for 4 working sets, resting as needed.
The strict press will be performed with a :01 pause overhead and :03 lower. Warm up to a weight that after your first working set leaves you feeling like you could perform a few more reps. You will use that weight for all 4 sets.
The legless rope climbs may be performed in an L-sit, as a regular legless climb, or as a rope row climb.
Conditioning
With a partner, alternating full rounds, complete 3 rounds each:
- 12/9 Calories
- 16 Kettlebell Snatch (53/35)
- 12/9 Calories
- 16 Toes to Bar
21:00 time cap
Conditioning Notes
Today’s conditioning is a task priority to be completed with a partner. Partner 1 will complete a full round of calories, shoulder to overhead, calories, toes to bar. Then partner 1 will rest and partner 2 will begin a full round. This pattern continues until both partners have done 3 rounds each. Each individual round should take no longer than 3:30 as there is a 21:00 time cap.
The calories should take :40 or less each round. Adjust the number of calories accordingly.
The kettlebell snatch should be completed as 8 on one side, then 8 on the other. Each set of 8 should be unbroken. Adjust the weight accordingly.
The toes to bar should take no more than 2 sets each time. Adjust the number of reps or perform knee raises in order to accomplish this.
