Well it had to happen one day.

We got a new site!

www.crossfitrva.com

Check us out over there. We will slowly, and with much sadness, phase this one out. This one is for the record books, folks.


contact us at: matt@crossfitrva.com, or info@crossfitrva.com


We still ain't playin' with ya!

The WOD for Byrd Park on Saturday, 2/03

So we've decided on a very good one for Saturday. It's not one of our originals, but it is going to be hard:

Three rounds for time of:
400m run
21 burpees
21 pull-ups

Remember, we meet on Saturdays at 10am in the Byrd Park running trail by the pull-up bars. E-mail us at crossfitlombardy@gmail.com for directions. We'll see you there.


Till then,

We ain't playin' with ya!

The WOD for Byrd Park on Saturday, 1/27

Are you ready for Saturday? Here it is a la a CrossFit classic:

Angie

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

For Time

I’m not sure how many people are coming out this Saturday but if you read this, and are kind of scared of what we do, come on out. It’s better than sleeping off your Friday night hang over.

We will meet between the ropes and the pull-up bars, in Byrd Park on Saturday at 10am.


We ain’t playin’ with ya!

Mea Culpa

I think they need to take me off of camera duty.

We had the WOD on Saturday like planned. It was a slug fest. But like always, it was beautiful. We sweat, fell down, and squirmed on the ground.

We called it the "Royal Flush." Anyone passing by would have called it "Night of the Living Dead."

We took pictures like always. I snapped them between repetitions. I took very good ones. All the camaraderie, pain, and fun were in them. They were bursting with those things we love.

When we got home I loaded them on the computer, and erased them from the camera. Only later, when I came here to post, did I see that it hadn't worked. I erred somewhere. The pictures are gone.

My fault. Like I said, someone take me off of camera duty. Now.

No fear, though! We will reveal the next workout, like always, on Thursday. We still meet every Saturday at 10am in Byrd Park, between the pull-up bars and ropes. Come on down. Jake will take the pictures this time and they won't go MIA.

Till then,

We ain't playin' with ya!

Turn off ESPN. We're playing a real game here.

Saturday is almost here and we ain’t goin’ fish. Bring your shades, cigars, stout glasses, and straight face because we’re playing cards. Crossfit style.

We will cycle through one half of the cards using 4 exercises. Then we will switch to 4 different ones in the last half. Exercises are determined by the suit.

It looks like this:


First Half:

Diamonds - Sit-ups
Spades - Thrusters
Hearts – Sprints (distance is determined by card value. 7 Hearts= 70 m)
Clubs - Push-ups


Last Half:

Diamonds- Pull-ups
Spades- Burpees
Hearts- Squats
Clubs- Dumb-bell swings

Reps are determined by the card value. Jacks are 11, Queens 12, Kings 13, Aces are 14. Jokers are 10 reps of each exercise during which time the joke will be on us.



See you there,

We ain’t playin’ with ya!


picture courtesy of silly jokes

It was just the regular Saturday good time

Like every Saturday we suited up, grabbed the gear and went out to Byrd Park. But this time we had these:



In an effort to attract stares of wonder or horror from the runners that beat the trail on Saturday morning we lugged the tractor tires and did exactly what we promised on Thursday:

3 rounds in Fight Gone Bad Style of
Burpees (ropes were too far from the pull-up bars)
Box Jumps
Tire Flips
Dumbbell swings
Pull-ups

The boys flipping those huge rubber rings around the park really intrigued our fellow fitness enthusiast. Most started running faster, away from us. Some stopped and asked questions, some even took the "What is Fitness?" packets we had ready for them.

We had a good size crew. Every week we have someone new show up while retaining everyone who has come previously. It was a good feeling to work out with people who left it all on the field.

Funny, this Saturday we didn't forget the camera. We had it, started snapping, and prepared to take some actions shots. Then it went dead. Low battery. Alas! At least we got what we did.


The scores looked like this:
Jake 256
Brandon 250
Matt 243
Terry (first time Crossfitting) 181
James 166
Chong 126
Robert 114

and in case you were wondering, active recovery took place between rounds, during the minute rest, when the team collapsed onto the floor and writhed, very rigurously, trying to deaccelerate thier HR.

We ain't playin with ya!

The WOD for Byrd Park on Saturday, 1/13

Is it almost Saturday already? Of course. And we've planned our most ambitious WOD yet:

In Fight Gone Bad style we will rotate every minute between five stations of:

Rope Climbs
Box Jumps
Tractor Tire Flips
Dumbbell Swings
Pull Ups

During the minute every athlete will attempt maximum repetitions at each station. After completing one minute at every stations we will rest for a minute. The athlete with the highest combined repetitions from the three rounds wins.

Sound good?

Meet us on Saturday in Byrd Park at 10am between the ropes and the pull up bars.


We ain't playin' with ya!