Don’t forget about the social on Friday. Starts at 630. This time the weather should be better! The lululemon athletica Virginia Beach ladies are going to come work out with us and then hang out so you can look at some summer gear.
The 8 week 1 mile PR program starts Monday. The program is designed for two days a week of training. Over the course of 8 weeks you will run less than 25 miles total. It’s designed for increased intensity and decreased volume as the program progresses. The most you will run in a week is 7.5 miles. It will be posted weekly in the box and I’ll post a picture of the weekly WOD each week right here. Running fast requires you to run harder not necessarily more!!!
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|Owner||Jason & Jessica Fernandez|
|Address||5741 Bayside Rd #108|
Virginia Beach, VA 23455
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CF305 Team WOD at 11am Mixed gender or same sex pairs For time: *20 Complexes (135/95-7Deadlift/5Hang power clean/ 3Shoulder to overhead) *20 Rope climbs(18') *at the top of each minute either Males perform 3 muscleups or females perform 1 muscleup Break up reps as needed. #CPP #Coachpanos
Best RX times for Thursday WOD: Malia M 13:04 Aaron P 13:36 Bret B 15:25 Ashley B 16:00 Leo O 16:44 Chris R 17:00 Monica D 17:33 Luis L 18:20 Stacey G 19:30 Rebecca R 21:38 Alan D 22:32 Craig W 22:40 Andy H 23:17 WOD: 21-18-15-12 Front Squats (95/65) TTB 400M Run on Evens ASP 4 Laps F Carry (75/45)
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Exciting Saturday for #irontemplecrossfit. We have teamed up with @crossfit_homestead to get together for 2 amazing causes! We have something for everyone so don't miss out. Barbells for Boobs, benefiting Mammograms in Action, starts at 10am where will will be doing GRACE, 30 clean and jerks for time! Then at 11 we start the registration for #WODFORKAYLA, a partner Wod for everyone, kids and adults. If you don't feel like working out we will be having a bakesale with Paleo and not so paleo goodies! Plus an awesome raffle!!!! Do not miss it!! Open to everyone!!!! #twoboxesuniteforagoodcause #crossfit #fitfam
So many amazing events coming up it is hard to keep track! Oct 18th- Beach WOD with Battlefrog Obstacles 8-10am Competitor’s Class at CFMB, 11am-1pm Oct 25th- B4B at CFML Nov 8th- SuperFit competition at CFML http://imtcrossfit.net/events/
How much thought do you give to active recovery from your workout? It helps to prioritize when you think of it like this: You might spend 1 hour working out, but did you realize you're body must spend 23 hours to recover? That's roughly 96% of your workout! When looking at recovery from this perspective, it's easy to see why it might be more beneficial to overall performance to devote more thought to improving your active recovery routine. Here are some tips to optimizing your crossfit recovery: -Proper sleep is a priority. If you're not getting enough quality sleep, nothing else will make a difference! Make sure to get your 8 hours, at a minimum. -Ensure that you maximize your post-workout nutrition. Make certain that everything you eat provides high quality fuel for your body's recovery. Give your body exactly what it needs healthy carbs and proteins. -Make sure you're adequately hydrated - before and after a WOD. Dehydration will absolutely impact your performance and makes you feel crappier during recovery. So, how good are you at active recovery? What's one area you can improve on this week? Share & let us by commenting now right here! #CCF #crossfitrecovery #crossfit