Articles Archive - CrossFit RVA - articles

By: Crossfit Rva  09-12-2011
Keywords: Workout, Olympic Weightlifting


[ January 14, 2012; 10:00 am to 3:30 pm. 10:00 am to 3:30 pm. ]

RVA Performance Training is hosting our first Basic Barbell Lifts seminar with Chris Lawyer.

A large majority of any solid training program will likely come from what has come to be referred to as the slow lifts: the Press, Back Squat, Bench Press, Deadlift and their variations. Despite their apparent simplicity when compared to the Olympic [..]

[ October 23, 2011; ] The Old Dominion Classic is an Olympic Weightlifting meet to be held Sunday, October 23rd at our facility. All are welcome to participate. Please note you’ll need a USAW membership to attend.

For more information/registration, head here.

A few quick notes about tomorrow morning:
-There will be no regular 9am class – only the 31 Heroes workout. Yoga will still be at 10am.
-If you don’t have a partner, don’t sweat it. Talk around with folks when you get here, and we can try to help as well.
-We’ll run heats until it’s [..]

While we’re still riding high from the Wilkes Weightlifting seminar, I thought it would be a great time to talk about what an Olympic Weightlifting meet is like, and how to prepare for your first one. If you’re impatient, scroll down for a big announcement, and then come back up here to read through.
Learning [..]

Your eight weeks of fun are over! This week kicks off with the PNC II Retest workout, and we’ll also be sure to get you another three bodyfat tests to see how far you’ve come.
A couple of reminders:
Don’t forget to record your PNC III workout time for the retest. We’ll be recording it, [..]

This post is here to serve as a virtual meeting ground for folks looking to compete at SuperFit that don’t have partners yet. Early bird registration was extended, so if you have any interest, use the comments below to find a buddy. You can do it like and post your stats if [..]

Let’s talk mobility. For the past month you have all been eating better, sleeping better, lifting more, and moving faster. But can you touch your toes? Clasp your hands behind your back? If we did the Presidential Fitness Test, would you pass the flexibility portion? This is elementary school stuff, [..]

[ September 10, 2011; ] The River City Strongman Challenge is coming to our new facility at 900 West Leigh Street on 9/10/11. 100% of spectator admission will go to the Juvenile Diabetes Research Foundation. Please come spectate to cheer on competitors and contribute to a good cause.

The RCSC will have a novice class to all interested in [..]

Though not a concern for many folks at CrossFit RVA, some of us are in serious need for increased functional mass. If you find yourself still looking slightly prepubescent, you aren’t anywhere close to RX’ed weights, and people frequently call you “stick man”, you may need to pack on some pounds.
When I [..]

By now, you have your recipe list, your kitchen is stocked with meats, vegetables, fruits, and nuts, and you’re well on your way to a successful PNC, which means increased performance, improved body composition, and in general, feeling a lot better. And who knows, maybe you’ll be the winner?
Sadly, we’ve all been exposed to [..]

Beginning next week, 4/11, we’ll be running a train-up for the James River Scramble 10K.
The schedule will be:

Monday: 5:30pm
Wednesday: 5:30pm
Thursday: 7am

The training will run through May 11th.
There is no additional upfront cost for CFRVA members, but participation will simply count as a “class” on your membership. For those on the unlimited plans, this is [..]

Our next Performance Nutrition Challenge will begin April 11th! The PNC is an opportunity for many of you to shore up on one of your weakest links – nutrition. We’ve given you plenty of good reasons to get it together in past articles such as Self Improvement and How Do I Eat Better?. [..]

The secret to success in CrossFit is not dependent on conditions and objects found external to the body, nor is it dependent on heaven sent DNA. The barbell doesn’t care how bad your lungs hurt and the pull-up bar certainly doesn’t care how fried your forearms are. Likewise, most of us don’t hit [..]

I had an interesting question arise last week. James pointed out that he has seen a significant up-tick in his performance since his change in diet, and he was wondering what his next step should be to continue his improvement.
Now, I’ve all ready told James that he’s my pick for the PNC II. [..]

Not only is the PNC a great time to focus on your diet/nutrition, it is also the perfect time to pay attention to your sleep habits in order to help facilitate quicker recovery. I recommend everyone read T.S. Wiley’s Lights Out: Sleep, Sugar, and Survival. In it he outlines proper sleep conditions [..]

Keywords: Olympic Weightlifting, Workout

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Dumbbell Hang Power CleanDumbbell Front SquatDumbbell Push PressDumbbell Lunge RightDumbbell Lunge Left. Go up in weight each round to perform the heaviest round possible and rest as needed between rounds. Once you begin a round, do not set the weight down until all 6 cycles are complete. Rounds:400M Run30 Box Jumps 30 Wall Balls. Strategize and visualize those pull-ups. AMRAP 10:5 Ring Dips10 Squats10 Sit-Ups.


Articles Archive - CrossFit RVA

Our last PNC was extremely successful – those who stuck with for the entire 8 weeks saw significant performance and body composition changes. We don’t really care what kind of clothes you wear, but we do think that your shoes can affect your ability to work out effectively. The foods from the grain group break down into simple sugars almost immediately after ingestion and the sugar floods your blood.


Personal Training Richmond VA

Whether you feel that you need a quick “jump-start” before you begin group classes, have specific goals, play a sport, or just feel the need for more personalized instruction, personal training may be the best option. If you are just getting back into an exercise program, maybe entirely new to exercise, or feel that you have special needs which require personal attention, we can provide the instruction you need.