Viewing entries tagged
partnerwod

Saturday, 10/4/14

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Saturday, 10/4/14

Reminder! TODAY @ 10am: Free All-Levels Community Class (More info)
The workout will be a surprise!
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WOD (9am class)

A. In partners:
Accumulate as many reps as possible. Spend 3:30 per station, take 30 seconds to transition to next station. While Partner A works the first skill, Partner B holds the second skill. Switch as needed.

Score = total reps between partners during each station

Station 1 – Wall Ball Sit-ups (20/14#) & Wall Sits
Station 2 – Box Jumps & Overhead Plate Hold (45#/25#)
Station 3 – Toes-to-Bar (or Knees-to-Elbows) & Hollow Hold
Station 4 – Alternating One-Handed KB Swings (53/35#) & Overhead KB Hold
Station 5 – Ground-to-Overhead (135/95#) & Front Rack Barbell Hold
BUY-OUT: After final station, each pair performs 2 minutes of double-unders with one person working at a time.

Upcoming Events

Thursday, October 9 @ 8pm: Team Trivia at Verde (More info)

Edesia Meals Delivery

Looking for a no-fuss way to make the switch to paleo? Edesia Meals are fresh, wholesome and delicious chef-prepared paleo meals delivered right to the gym each week! You can check out their menu and place orders at www.edesiameals.com. Brochures are available at the gym. (Tip from Coach Bex: the curry chicken salad is the bomb!)

Don't know what paleo is? Ask a coach or post in the comments!

Rate VCF

Enjoying your time at Venture CrossFit? Take a minute to write up a short review of us on Yelp and let others know why they should come check us out! 

Wodify & Performance/Food Intake Tracking:

As a member of VCF, you all have access to Wodify - an athlete management software where you can sign into classes, check the WODs, track your results (and those of your friends) and record a nutrition journal. I encourage all of you to log in to update your profile and look around at all the features available to you. Tracking your results on workouts and your food/water intake are important steps in improving your performance, tracking your skill/strength progress and helping you achieve your weight loss goals!

You can log in to your Wodify account here. If you haven't received an email with login instructions or need the email resent, comment here or let Bex know. There's also a free Wodify app available.

Check out all the scores from today's classes on the Wodify virtual whiteboard!

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Saturday, 9/27/14

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Saturday, 9/27/14

WOD

“Buddy Beatdown”

Each partner completes 3 rounds of:
400m row
AMRAP walking lunges with barbell in front rack position (65/45#) (RX+ 95/65#)

-then-

Each partner completes 4 rounds of:
10 burpees
AMRAP kettlebell swings (70/53#)

* Goal is to accumulate more reps on the lunges & KB swings than your partner.  So the faster you row or do your burpees, the less time your partner will have to accumulate reps.

* Score = Number of walking lunge reps & number of KB swings

Upcoming Events

Saturday, October 4 @ 10am: Free Community Class (More info)
Thursday, October 9 @ 8pm: Team Trivia at Verde (More info)

Edesia Meals Delivery

Looking for a no-fuss way to make the switch to paleo? Edesia Meals are fresh, wholesome and delicious chef-prepared paleo meals delivered right to the gym each week! You can check out their menu and place orders at www.edesiameals.com. Brochures are available at the gym. (Tip from Coach Bex: the curry chicken salad is the bomb!)

Don't know what paleo is? Ask a coach or post in the comments!

Rate VCF

Enjoying your time at Venture CrossFit? Take a minute to write up a short review of us on Yelp and let others know why they should come check us out! 

Wodify & Performance/Food Intake Tracking:

As a member of VCF, you all have access to Wodify - an athlete management software where you can sign into classes, check the WODs, track your results (and those of your friends) and record a nutrition journal. I encourage all of you to log in to update your profile and look around at all the features available to you. Tracking your results on workouts and your food/water intake are important steps in improving your performance, tracking your skill/strength progress and helping you achieve your weight loss goals!

You can log in to your Wodify account here. If you haven't received an email with login instructions or need the email resent, comment here or let Bex know. There's also a free Wodify app available.

Check out all the scores from today's classes on the Wodify virtual whiteboard!

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Saturday, 9/6/14

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Saturday, 9/6/14

WOD:

A. In 15 minutes, build to heavy split jerk for the day. 
** If you haven't done split jerks before, you'll spend time learning & practicing the technique/mechanics of the movement.

B. Partner Chipper:

Buy-in: 400m run (relay-style, both partners run full distance), then:

30 clean and jerks (135/95#)
*Each Partner does 30 reps
*10 reps at a time, then switch partners

30 muscle-ups or 50 chest-to-bar pull-ups or 75 pull-ups
*Partition as needed

Cash out: 500m row (relay-style, both partners row full distance)

Upcoming Events:

Thursday, Sept 11 @ 8pm: VCF Team Trivia at Verde off Collier (More info & RSVP)

Wodify & Performance/Food Intake Tracking:

As a member of VCF, you all have access to Wodify - an athlete management software where you can sign into classes, check the WODs, track your results (and those of your friends) and record a nutrition journal. I encourage all of you to log in to update your profile and look around at all the features available to you. Tracking your results on workouts and your food/water intake are important steps in improving your performance, tracking your skill/strength progress and helping you achieve your weight loss goals!

You can log in to your Wodify account here. If you haven't received an email with login instructions or need the email resent, comment here or let Bex know. There's also a free Wodify app available.

Check out all the scores from today's classes on the Wodify virtual whiteboard!

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Saturday, 8/30/14

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Saturday, 8/30/14

WOD:

A. In teams of 2:
Each row 800m or run 600m
10 burpee wall balls (20/14#)
10 Curtis Ps (105/73#)
Each row 500m or run 400m
15 burpee wall balls
15 Curtis Ps
Each row 300m or run 200m
20 burpee wall balls
20 Curtis Ps

Demo video: Curtis P

Labor Day Schedule:

In honor of the holiday, we'll have a class at 9:30am on Monday, September 1. So sleep in, then come in and sweat with us!

Upcoming Events:

Thursday, Sept 11 @ 8pm: VCF Team Trivia at Verde off Collier (More info & RSVP)

Wodify & Performance/Food Intake Tracking:

As a member of VCF, you all have access to Wodify - an athlete management software where you can sign into classes, check the WODs, track your results (and those of your friends) and record a nutrition journal. I encourage all of you to log in to update your profile and look around at all the features available to you. Tracking your results on workouts and your food/water intake are important steps in improving your performance, tracking your skill/strength progress and helping you achieve your weight loss goals!

You can log in to your Wodify account here. If you haven't received an email with login instructions or need the email resent, comment here or let Bex know. There's also a free Wodify app available.

Check out all the scores from today's classes on the Wodify virtual whiteboard!

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Saturday, 8/2/14

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Saturday, 8/2/14

Happy Saturday, VCF crew!

Here's a breakdown of how our weekend schedule will work:
Saturdays @ 9am - partner/team workout
Saturdays @ 10am - one hour of open gym time
Sundays @ 9am - coaches' choice
Sundays @ 10am - one hour of open gym time

What's open gym time, you ask? Open gym is just that. The gym is open for you to work on skills, do some extra lifting or mobilization, make up a WOD from earlier in the week, ask your coaches questions -- whatever you want!

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partnerwod

In teams of 2:
15 min AMRAP:
20 partner sit-ups with wall ball (20/14#)
20 burpees while your partner holds plank (no plank, no rep)
15 walking lunges in sync with your partner
10 partner wall balls (20/14#)

* Score = your rep total – total reps per round would be 70
* Partners may switch out burpees/plank hold as desired

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Venture CrossFit got a shout-out on Power and Grace Performance yesterday! Coach Bex started CrossFit with Spencer Arnold, the whiz in charge of coming up with all those painful WODs you see Monday-Friday, back in 2008. He was her first and most influential Olympic weightlifting coach. Nowadays, Spencer writes programming for CF Games athletes, competitive CF & Olympic weightlifting programming for folks all over the country and ... Venture CrossFit! (Also, a big thank you to Adam Head and CrossFit Athens for being the jumping off point for so many wonderful adventures!)

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As a member of VCF, you all have access to Wodify - an athlete management software where you can sign into classes, check the WODs, track your results (and those of your friends) and record a nutrition journal. I encourage all of you to log in to update your profile and look around at all the features available to you. Tracking your results on workouts and your food/water intake are important steps in improving your performance, tracking your skill/strength progress and helping you achieve your weight loss goals!

You can log in to your Wodify account here. If you haven't received an email with login instructions or need the email resent, comment here or let Bex know. There's also a free Wodify app available.

Check out all the scores from today's classes on the Wodify virtual whiteboard!

 

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