Author Archives: Carrie

4 November 2014

FOUNDATIONS II:

We are excited to announce that on Sunday, 9 November at 0900 at CrossFit Kingstowne we will be running our first Foundations II class.  This is a free one-hour class to our CFL/CFK members with a focus this weekend on the Clean and Jerk.   We are looking to see how much interest this class will generate.   The class is open to any of our current members.  So if you are new to CrossFit or just want to work a bit more on your Clean and Jerk – then please join us this Sunday.  If we get a lot of interest, then we will make this a monthly supplemental to our existing Group/Private Foundations.  We are looking to offer this as a two-hour course once per month on Sundays with a focus on Snatch and Clean and Jerk.   I hope to see you there on Sunday!  Especially if you are newbie!

 

SKILL:

Ring Dips (Standing, Banded, Strict, Kipping, Matador, Weighted)

3 Rounds:

  • 30 seconds Max Effort Ring Dips
  • 90 seconds Rest

 

WOD:

5 Rounds:

AMRAP:  3 Minutes

  • 4 Ground to Overhead (G2O)
  • 8 Front Rack BB Lunges
  • 24 DUs

(A:  135/95; Rx: 115/75; S: 95/65)

Rest 1 Minute

Repeat x 4 (Total of 5)

 

CORE:

50 BB Twists (75/55)

 

 

 

 

3 November 2014

 

STRENGTH:  

25-30 Minutes to Establish 1 RM Snatch

 

Optional WOD (Post Strength): 

For Time:

  • 20 TTB (S: KTE)
  • 30 Thrusters (45/33)
  • Run 800m or Row 1000m

 

 

2 November 2014

 

CrossFit Kingstowne:  

Open Gym:  10 a.m. to 12 p.m.

Free Intro Class:  12 p.m. to 1 p.m.

 

CrossFit Liberation: 

Just a friendly reminder that effective tomorrow, Sunday, 2 November, we will  temporarily suspend our Open Gym time and Free Intro Class at CrossFit Liberation on Sundays.  Please join us at CrossFit Kingstowne for Open Gym from 10 a.m. to 12 p.m.   We will also offer a Free Intro Class at CrossFit Liberation on Tuesday and Thursday evenings at 7:30 p.m. in addition to our Saturday Free Intro Class.

 

 

1 November 2014

WORKING WOUNDED GAMES:

If you are free tomorrow (Saturday, 1 November) I would encourage you to head on out to CrossFit Rubicon (located up the road from Tysons Corner Center) for the 3rd annual Working Wounded Games.  This is the only CrossFit style competition exclusively featuring Adaptive Athletes (Severely wounded veterans and permanently injured civilians).  It is one of the best events of the year and it is always extremely inspirational to see what they guys and gals can do.  Plus, one of our very own CFL/CFK family members, Mark L., will be competing tomorrow and I know he would love your support.  If you haven’t met Mark…he runs Warrior 360, an organization that rapidly responds to the immediate needs of our nations heroes – from medical care to home repair – they provide immediate assistance to soldiers in need.  Coach Tat will be volunteering through the day, and I will be heading out after morning classes.  I hope to see many of you there.  You don’t want to miss it.  The event kicks off at 9 a.m. and runs until 4 p.m.  CrossFit Rubicon is located at 8500 Tyco Road, Vienna, VA 22182.

 

SATURDAY FREE INTRO CLASSES:  

CrossFit Liberation:  12:00 p.m.

CrossFit Kingstowne:  11:30 a.m.

 

WARRIOR (0900 @ CFK Only):

Partner WOD (Teams of 2)

  • 42  OH Squats (OHS)
  • 50′ OH Carry (OHC)
  • 42 Push Press (PP)
  • 50′ Front Rack Walking Lunge (FRWL)
  • 30 OHS
  • 50′ OHC
  • 30 PP
  • 50′ FRWL
  • 18 OHS
  • 50′ OHC
  • 18 PP
  • 50′ FRWL

Rx:  115/75

Only one partner working at a time.  Barbell movements can be broken up as needed.  All carries and lunges must be completed by one individual, work cannot be shared.

 

WOD (0930 @ CFL; 1030 @ CFK): 

CrossFit Team Series Event 11

(Teams of 4)

  • 100 DUs (Completed as a Relay)
  • 100 Front Squats
  • 100 Push Press
  • 75 DUs
  • 75 Front Squats
  • 75 Push Press
  • 50 DUs
  • 50 Front Squats
  • 50 Push Press

Rx:  115/75; S: 75/55

One partner moving at a time.  Double Unders completed as a relay with each partner completing total number of reps individually for each round and tagging in the next partner (100, 75, and 50 respectively).  Once double unders complete, team moves to Front Squats and can divide work as needed with only one team member working at a time.  Partner must tag in next person.

 

CORE:  3 x 30 sec. OH Squat Hold (45/35)

 

 

 

31 October 2014

 

Happy Halloween!

Come join us tomorrow and WOD in your costume!

 

STRENGTH:

Back Squat

2 x 2 @ 85%

2 x 1 @ 90%

 

WOD:

AMRAP:  3 Minutes

  • 5 Pull Ups (A:  C2B Pull Ups)
  • 10 Push Ups
  • 15 Box Jumps (A: 30/24)
  • 20 Air Squats
  • 25 Sit Ups

Rest 2 Minutes

AMRAP:  5 Minutes

  • 5 Pull Ups (A:  C2B Pull Ups)
  • 10 Push Ups
  • 15 Box Jumps (A: 30/24)
  • 20 Air Squats
  • 25 Sit Ups

Rest 2 Minute

AMRAP:  7 Minutes

  • 5 Pull Ups (A:  C2B Pull Ups)
  • 10 Push Ups
  • 15 Box Jumps (A: 30/24)
  • 20 Air Squats
  • 25 Sit Ups

 

CORE:

Max Ring Plank Holds

 

30 October 2014

 

SKILL:

Head Stands/Hand Stands

(Head Stands, Hand Stands, Hand Stand Walks)

 

WOD:

For Time:

Run 200m

5 Push Jerks (A:  185/125-115; Rx: 155/105; S: 135/95)

Run 400m

10 Push Jerks (A:  155/105; Rx: 135/95; S: 115/75)

Run 800m

15 Push Jerks (A: 135/95; Rx: 115/75; S: 95/65)

Run 1 Mile

 

CORE: 

60 Hip/Leg Extensions

 

 

29 October 2014

ANNOUNCEMENT AND  SCHEDULE CHANGE AT CROSSFIT LIBERATION:  Dear CFL Family, in anticipation of the holidays and my upcoming maternity leave, we will be temporarily suspending Open Gym at CrossFit Liberation on Sundays from 10 a.m. to 11 a.m., as well as the Free Intro Class on Sundays.  This change will take effect on 1 November 2014.  Please note that this will only be a temporary suspension through the New Year.  In the meantime, we encourage you to utilize open gym at CrossFit Kingstowne every Sunday from 10 a.m. to 12 p.m.  In fact, many of our CFL family already regularly attend open gym at CFK.  In addition, since we will be temporarily canceling the free intro class on Sundays, we will now offer two additional free intro class times on Tuesday and Thursday evenings at 7:30 p.m. We encourage you to bring a friend in during the week to try out a class with you at CrossFit Liberation.  We will still offer the free intro class on Saturdays at 12 p.m.   If you have any questions regarding this temporary change of schedule, please contact me at carrie@crossfitliberation.com.

 

STRENGTH: 

Power Snatch

1/1/1/1/1 @ 75%

 

WOD: 

AMRAP: 10 Minutes

  • 10 Thrusters (95/65)
  • 10 Burpees

 

CORE:

30 BB Windshield Wipers (95/65)

 

 

28 October 2014

ANNOUNCEMENT AND  SCHEDULE CHANGE AT CROSSFIT LIBERATION:  Dear CFL Family, in anticipation of the holidays and my upcoming maternity leave, we will be temporarily suspending Open Gym at CrossFit Liberation on Sundays from 10 a.m. to 11 a.m., as well as the Free Intro Class on Sundays.  This change will take effect on 1 November 2014.  Please note that this will only be a temporary suspension through the New Year.  In the meantime, we encourage you to utilize open gym at CrossFit Kingstowne every Sunday from 10 a.m. to 12 p.m.  In fact, many of our CFL family already regularly attend open gym at CFK.  In addition, since we will be temporarily canceling the free intro class on Sundays, we will now offer two additional free intro class times on Tuesday and Thursday evenings at 7:30 p.m. We encourage you to bring a friend in during the week to try out a class with you at CrossFit Liberation.  We will still offer the free intro class on Saturdays at 12 p.m.   If you have any questions regarding this temporary change of schedule, please contact me at carrie@crossfitliberation.com.

 

SKILL:

Turkish Get Ups

 

WOD:

EMOTM:  5 Minutes

Complete 5 BB Complex (A:  115/75; Rx: 95/65; S: 75/55)

1 BB Complex:

  • 1 DL
  • 1 Hang Clean
  • 1 Front Squat
  • 1 Shoulder to Overhead (STO)

Rest 2 Minutes:

EMOTM: 5 Minutes

Complete 3 BB Complex (A:  135/95; Rx;  115/75; S:  95/65)

Rest 2 Minutes

EMOTM:  5 Minutes

Complete 1 BB Complex (A:  155/105; Rx:  135/95; S:  115/75)

 

 

CORE:

Turkish Get Ups

(A:  20; Rx: 16; S: 12)

27 October 2014

ANNOUNCEMENT AND  SCHEDULE CHANGE AT CROSSFIT LIBERATION:  Dear CFL Family, in anticipation of the holidays and my upcoming maternity leave, we will be temporarily suspending Open Gym at CrossFit Liberation on Sundays from 10 a.m. to 11 a.m., as well as the Free Intro Class on Sundays.  This change will take effect on 1 November 2014.  Please note that this will only be a temporary suspension through the New Year.  In the meantime, we encourage you to utilize open gym at CrossFit Kingstowne every Sunday from 10 a.m. to 12 p.m.  In fact, many of our CFL family already regularly attend open gym at CFK.  In addition, since we will be temporarily canceling the free intro class on Sundays, we will now offer two additional free intro class times on Tuesday and Thursday evenings at 7:30 p.m. We encourage you to bring a friend in during the week to try out a class with you at CrossFit Liberation.  We will still offer the free intro class on Saturdays at 12 p.m.   If you have any questions regarding this temporary change of schedule, please contact me at carrie@crossfitliberation.com.

 

STRENGTH: 

Snatch

2/2/1/1 @ 75/80/85/90%

 

WOD: 

Annie with a side of Push Ups

50-40-30-20-10

  • Double Unders
  • Sit Ups

25-20-15-10-5

  • Push Ups

 

 

CORE: 

30 GHD Back Extension (S:  Partner Assisted Box Back Extensions)

 

 

 

26 October 2014

 

CrossFit Liberation:

Open Gym:  10 a.m. to 11 a.m.

Free Intro Class:  11 a.m. to 12 p.m.

 

CrossFit Kingstowne: 

Open Gym:  10 a.m. to 12 p.m.

Free Intro Class:  12 p.m. to 1 p.m.