CrossFit Chesapeake, VA - Olympic Weightlifting Gym, Personal Training, Strength and Conditioning

WOD Fri. 3-12-10

CrossFit Chesapeake — Fri, 12 Mar 2010 05:00:00 GMT

5 Rounds for time

8 Deadlifts 135/95
Farmers Carry
15 Push-ups
20 Double unders

Olympic Lifting WOD

20 Snatches on the minute at 70%
15 Clean and Jerks on the Minute at 70%

Get it Done!

Coard and Bandit soaking up the sun.

Seminars

WOD Thus 3-11-10

CrossFit Chesapeake — Thu, 11 Mar 2010 05:00:00 GMT

Double Tabata

Ring Rows
Jack-knives

Olympic Lifting WOD

4 rounds for time

5 Snatches 135/95
5 Thrusters 135/95
5 Deadlifts 135/95

Get it Done.

Rich, Tarah, and Sheronda showing us how yesterday's WOD is done.

WOD Wed. 3-10-10

CrossFit Chesapeake — Wed, 10 Mar 2010 05:00:00 GMT

21-15-9

Wall Ball 20/15
Burpees

Olympic Lifting WOD

21-15-9

Hang Cleans 135/95
Weighted Sit-up 60/45
Push-ups

Get it Done.

Here are a couple of girls that attended our CrossFit Durham Seminar revealing the secret to a good jerk at the NC Sectionals.

WOD 3-9-10

CrossFit Chesapeake — Tue, 09 Mar 2010 05:00:00 GMT

Front Squat
6x3

Ring Work
Work on your Dips, Muscle-ups, or Iron Crosses.

Olympic Lifitng WOD

Back Squat
20-15-10

Each set is as heavy as possible, and increases weight each set.

OH Press
5x4

Get it done.

This is what happens when you don't keep your eye on Sasha. It is also why he had a hernia.

WOD Mon. 3-8-10

CrossFit Chesapeake — Mon, 08 Mar 2010 05:00:00 GMT

4 Rounds

15 Thrusters 95/65
200m Run
25 Sit-ups

Olympic Lifting WOD

25 Snatches at 75% as fast as possible.

Get ti done.

Allison and Jon getting trough with a workout from last week.

Seminars

Weekend WOD

CrossFit Chesapeake — Sat, 06 Mar 2010 05:00:00 GMT

Work Hard. Rest Harder.

Get it Done.

"A man's got to have a code, a creed to live by, no matter his job."
John Wayne

Thanks to everybody who helped us set up clean and move this week. We appreciate your help and hope you enjoy the new gym and the extra room.

WOD Fri. 3-5-10

CrossFit Chesapeake — Fri, 05 Mar 2010 05:00:00 GMT

Our brand new gym is located at 1009 Scenic Parkway Suite N.

5 Rounds

15 Push-ups
20 Double unders

Olympic Lifting WOD

21-15-9
High pulls 135/95
Knees to Elbows

Get it Done.

Greg showing off his KB Swing in a workout.
It would be nice if he had one of his buddies to workout with him. Looks like we will have to load up the van and go find his workout buddy.

Olympic Lifting Seminars

WOD Thurs. 3-4-10

CrossFit Chesapeake — Thu, 04 Mar 2010 05:00:00 GMT

5 Rounds for time

5 Cleans
5 Handstand Push-up
15 KB Swings
Sprint to the Blue mat and back (Just cause we can run inside now)

Olympic Lifting WOD

15 Snatches at 70% as fast as possible

10 Clean and Jerks at 70% as fast as possible\

Focus on good form for these.

Get it Done.

Jenny Lifting and MoMo Crocheting In the new box.

WOD Wed 3-3-10

CrossFit Chesapeake — Wed, 03 Mar 2010 05:00:00 GMT

From now on all Classes will be conducted at the new box. The address is 1009 Scenic Parkway Suite N.

Karyin's Bithday was yesterday time to make up her Birthday WOD.

3 Rounds for time

51 Ball Slams
51 Sit-ups

Olympic Lifting WOD

3 Rounds for time

10 Hang Snatches 135
10 Presses 95
10 Hang Cleans 135
10 Pull-ups

Get it Done.

Here are some pictures from our move in.

Jamie Approves

Closed Tuesday 3-2-10

CrossFit Chesapeake — Tue, 02 Mar 2010 01:15:00 GMT

CrossFit Chesapeake will be closed Tuesday 3-2-10.

We will be moving in to our new gym at 1009 Scenic Parkway Suite N, right across from Grassfield High School.

Classes will continue on Wednesday 3-3-10 at our new location.

Check out all our photos and memories from the old gym.

Danielle pumping out the last of her pull-ups.

And Rich left some Intensity on the floor.

WOD Mon. 3-1-10

CrossFit Chesapeake — Mon, 01 Mar 2010 05:00:00 GMT

Back Squat
5x10

OH Press
5x10

Olympic Lifting WOD

21-15-9

Front Squats 135/95
Dead Lift
Push-up

Get it Done.

Sheronda and Conor race through ball slams.

Seminars

Currently all classes will be at the same location (the garage).
Check back For more updates.
Our New address will be 1009 Scenic Parkway Suite N.

Weekend WOD

CrossFit Chesapeake — Sat, 27 Feb 2010 05:00:00 GMT

Work Hard. Rest Harder.

"Officer, I know I was going faster than 55MPH, but I wasn't going to be on the
road an hour."
Steven Wright

Catching the bounce in a ball slam is a quick skill most people learn in their first workout with them. It makes the exercise easier and quicker for you workout. The key is to slam the ball on the ground hard enough to get it to bounce up several inches, squat down, and catch it, instead of picking it back off the ground. This is why we use a heavy, slightly deflated ball, so the ball doesn't bounce too high.

This dude just can't seem to catch the bounce.

WOD Fri. 2-26-10

CrossFit Chesapeake — Fri, 26 Feb 2010 05:00:00 GMT

We will be moving into the new gym next week. Look for new updates this weekend and next week. The new Gym will be located at 1009 Scenic Parkway, Chesapeake, VA 23322.

4 Rounds for time

10 Overhead Lunges 45/25
15 KB Swings 55/35
20 Sit ups

Olympic Lifting WOD

Squat

5x6 Front Squat

OH Press
5x6

Get it Done.

Here is Coach Wilkes teaching the secret to the jerk at CrossFit Durham.

WOD Thur. 2-25-10

CrossFit Chesapeake — Thu, 25 Feb 2010 05:00:00 GMT

21-15-9

Ball Slams
Push Press 95/65
200m Run

Olympic Lifting WOD

4 Rounds

5 Snatch Drops 135/95
10 High Pulls 135/95 (Clean Grip, not Sumo and no arms)

Get it Done.

Jon and Allison in the middle of some Alligator push-ups.

WOD Wed. 2-24-10

CrossFit Chesapeake — Wed, 24 Feb 2010 05:00:00 GMT

6 Rounds for time

10 Burpees
10 Knees to Elbows
10 Wall Ball 20/15
20 Double-unders (cause ten just doesn't cut it)
10 Box Jumps 24/20

Olympic Lifting WOD

4 Rounds

5 Snatches 95/65
20 Sit-ups
5 Clean and Jerks 95/65
20 Alligator Push-ups

Get it Done.

This is Jon's intensity.

WOD Tues. 2-23-10

CrossFit Chesapeake — Tue, 23 Feb 2010 05:00:00 GMT

OH Squat
6x5

Push ups
4xMax Reps

Olympic Lifting WOD

Double Tabata

Hang Snatches 95/65
Pull-ups

Get it Done.

Greg getting the last of his push-ups done.

WOD Mon. 2-22-10

CrossFit Chesapeake — Mon, 22 Feb 2010 04:00:00 GMT

"Fran"

21-15-9
Thrusters 95/65
Pull-ups

Olympic Lifting WOD

30 Clean and Jerks @ 85%

Get It Done!

Our group from our Olympic Lifting Seminar at CrossFit Durham.

Weekend WOD

CrossFit Chesapeake — Sat, 20 Feb 2010 10:00:00 GMT

Work Hard, Rest Harder.

Get it Done.

"The brain is a wonderful organ. It starts working when you get up in the morning, and doesn't stop until you get to the office."
Robert Frost

This is why we use functional movements in the gym. Machines cause a limited range of motion in only one set path. This causes only your body's larger muscles to become strong in one path and one range of motion. Your smaller muscles for coordination and stability get nothing out the a machine workout because they are not used to being used. This leads to less effective workouts, more injuries, and less flexibility. Plus they are dangerous. So get off the machines and do some squats.

Pull Down, Fly Up, Knock Out @ Yahoo! Video

WOD Fri. 2-19-10

CrossFit Chesapeake — Fri, 19 Feb 2010 10:00:00 GMT

Tabata Squat Jump
Tabata Sit-ups
Tabata Lunges

Olympic Lifting WOD

12 Snatches @ 75%

9 Clean and Jerks @ 75%

Get it Done.

Here is Sasha sporting our Overhead and Heavy mug. We like our tea here at CrossFit Chesapeake.

WOD Thurs. 2-18-10

CrossFit Chesapeake — Thu, 18 Feb 2010 10:00:00 GMT

Max out

Snatch
Clean and Jerk

Olympic Lifting WOD

4 Rounds for time

10 Snatch Drops 135/95
8 Knees to elbows
6 Hang Snatches 135/95
4 Jerks 135/95
2 Muscle ups

Get it Done.

Dennis in mid-burpee.