What we did today

"Shannon:"
10X 135# Dead Lifts
10X 20# Renegade Man-Makers
10X 19' Box Jumps

As many rounds as possible in 20 minutes.

We coached each other on this one, going alone while the other two cheered on. It was pretty brutal. This one taxed explosive power, shoulders, and all areas of the back. The metcon was there too. Matt went first because he wrote the program. You write it you do it first.




Matt: 5 rounds+ 10 DL's




Brandon: 5 rounds+ 10 DL's+ 10 Box Jumps+ 7 Renegade Man-Makers




Jake: 6 rounds+ 1 DL


Lesson for the day: If you go last you win.



Everyone who wants to come train please e-mail us at crossfitlombardy@gmail.com, or comment on this blog. We'd like to sweat with you.


Until then: We ain't playin' with ya!

Maybe we can start something big

We had our first group WOD today in Byrd Park. We wanted to do Brandon's "Marg," as a team event, but we lacked people so we decided to do this instead:

Chelsea
5 Pull-ups
10 Push-ups
15 Squats
Each min on the min for 30 min

Brandon hurt his wrist doing Fight Gone Bad the night before and couldn't compete.
Matt: 25 rounds. I had poor pull-up form.
James: 20 rounds. It was his first WOD ever! I think it was a very good score.

Next Saturday we will meet again at 10am near the ropes in Byrd Park. Hopefully more of you will come out. I promise we will plan something nasty and we will take pictures. Look for the work-out later in the week.


We ain't playin' with ya!

The first day of the rest of your life

Okay here it is:

At 10am in Byrd Park we will meet by the ropes on the far side of the trail.

Brandon cooked up a marvelous feast for your forearms:

"Marg:"

5 rope ascents
200 meter run
25 pull-ups
200 meter run
4 rope ascents
200 meter run
20 pull-ups
200 meter run
3 rope ascents
200 meter run
15 pull-ups
200 meter run
2 rope ascents
200 meter run
10 pull-ups
200 meter run
1 rope ascent
200 meter run
5 pull-ups

Of course all of this is for time

15 rope ascents, 75 pull-ups, and a mile run.

Prepare for the beast.

first planned group WOD and more

First, I would like to say that on this blog, I won't be posting times. You guys really can't be too interested in the times we are getting on CrossFit HQ workouts. This space will be reserved for new info on how the CrossFit community in Richmond is coming along, and original workouts that we come up with and use.

Anyways, me, Matt, and Brandon will be working out with a group of guys at American Family Fitness around the 28th. I think it is about 8 guys who are all on a boxing team. Matt has been talking to one of them, RIcky, who sounds enthusiastic about bringing CrossFit to Richmond. It's exciting to have a group of guys that are dedicated to fitness and who depend on their fitness level involved. Hopefully things will start to take off and get more organized soon.

We are planning on hosting a group WOD (our first) on January 5th here at the house. We will be trying to get the word out in the meanwhile, I'll be satisfied if we can get 2 or 3 people in addition to the usual 3 we already have training. We need to get more equipment together; we need more pull-up bars, more deicine balls, and some more plyo-boxes. Of course we need much more than that, but that's just to get started.

If anyone sees this and would like to participate in the first group WOD here, comment, email us, anything!

In the Beginning...

This blog is dedicated to CrossFit Lombardy. But what is CrossFit Lombardy? We are currently a small group of CrossFitters running out of Richmond, Va. Our “gym” is the backyard of our house on Lombardy Street. It is a rustic, dirty, dusty area, it has been compared to a prison yard. Despite its meager appearance, we have everything required to complete 95% of WODs: pull-up bars, dip bars, rings, plyo boxes, medicine balls, and standard weightlifting equipment.
At the moment, we are looking to improve our facilities, so that they can facilitate 5+ people doing a WOD at the same time. Our goal is to start bringing people from the Richmond area to train with us on a regular basis, whether they are current CrossFitters or people looking for a higher level of fitness coming from other programs and routines.
If you are from the Richmond area, and would like to come train with us, comment here or email matthewcricchio@hotmail.com.