Christine, Tues Sept 8th


Week’s Warmup:

2 rounds
7 target squats (see description below)
10 ring dips
3 Skin the Cats (sub with 10 bar KTE if can’t yet get inverted)
Warmup movements for WOD
target squats: place medicine ball or box behind you. Execute squat to object with emphasis
on reaching back with hips (weight on heels). When you reach the object, sit on it for a second or two, taking the weight off your feet. When you stand back up, initiate using your HAMSTRINGS and GLUTES (posterior chain). REMAIN ON YOUR HEELS and strive to keep KNEES BEHIND TOES the entire time you stand up. I’ll write more about this in our first Newsletter.
Tuesday’s WOD:
3 rounds for time:
500m Row
12 x Bodyweight Deadlift
21 x Box Jump (20″)

Please note that there will no longer be a NOON class. 1100-1200 will remain open.

August Biggest Loser WOD Results!!!

Biggest Loser Team Results:

1st Place – Team PT (Dave D. and Jim K.) with combined total rank of 34
2nd Place – Team Gainin’ Everything (Kari and Jim M.)- 36
3rd Place – Team TBD (Brett R. and John O.) – 37

Individual Top Finishers:
1st – Stan (435 DL / 2:20.1 row)
2nd – Doug (365 DL / 2:20.6 row)
3rd – Meegs ( 330 DL / 2:18.2 row)

1st – Courtney S. (240 DL / 2:53.5 row)
2nd – Diane K. (225 DL / 3:00.1 row)
3rd – Anita ( 215 DL / 2:54.5 row)
New Athlete of the Month Award
The camaraderie and motivation that accompanies the competitive spirit within CFHR is always evident. The Biggest Loser WOD challenges have been a true testament to that. We wanted a way to more frequently recognize the achievements made by all of you. Starting this month, we will award a CrossFit Hampton Roads Athlete of the Month. September’s winner will be announced during the first week in October. The winner receives a $50 gift certificate to Again Faster’s Online Store. Again Faster has supplied CFHR with about 95% of its equipment.
The Athlete of the Month is determined by consensus amongst the Trainers. It is not based on performance relative to others, per se, but more on improvement, motivation, team spirit and dedication to a life of Fitness both in and out of the box.
Athlete Update
We received the following e-mail from Scott G. Scott came to us after his health had been in a downward spiral after he broke his back. Check out the gains (and losses!) Scott has made in one month. As always, we’re ecstatic but not surprised.

“I wanted to give you guys a one month update and let you know how things are going so far. When I came in for my “Takeoff” class one month ago yesterday, I was weighing in at 240 pounds, waist of about 47 1/2 inches (love handles and all), chest of 47 inches and a lot of other numbers I’m not going to mention right now!! 🙂 I was not eating well, had little to no energy, was tired, not sleeping well, etc. All of that is beginning to change now.

My brother and his girlfriend, Gerrit and Nicole who CrossFit in Brooklyn, NY, found out that there was a CrossFit near me and said I should check it out sometime and finally I did. As of today I’ve lost 15.5 pounds in the past month and am now weighing in at 224.5lbs, waist of 46 1/4 and chest of 46. I have to say that after reading a post on the blog from Dave about his progress and hard work, it inspired me to really work hard and do the same…Thanks Dave! I’m on my way and can’t wait to see what the results are at 6 months, 1 year and beyond. I want to also thank my wife, my brother, his girlfriend, you guys, Bryan, Rob and all of the other CrossFitters I’ve met in the past month for the support and encouragement to do something that I haven’t been able to do in 5 years or so since I broke my back and went through a couple of surgeries! The diet has been wonderful, and my family is right there with me on it for the most part. Thanks for the tips and suggestions…I’m sure there’s plenty more to hear and learn. It’s only month 1 and there’s a lot more that I want to do and accomplish but it’s a great start and I’m feeling awesome.”

Thanks again guys!


Finally, Congrats to Valerie, for shaving 13 minutes off her 1/2 marathon time over the weekend at the Rock N’ Roll 1/2 marathon in VA beach. No word on Robby and Dave E. yet (both went straight from the Midnight Funk WOD to the 1/2 marathon!)

Leave A Reply