Monday 01.24.22

Caleb and Kenzie

Back Squat

7-7-5-5-3-3

"Tokyo Drift"

Tabata Row
Rest 1 Minute
Tabata Air Squats
Rest 1 Minute
Tabata Row

Compare Score to 01.16.21

CV Bulletin
Motivation, milestones, progress. The 2022 NOBULL CrossFit Open isn’t for everyone, but it’s for anyone. For first-timers. For seasoned competitors. We’re all in it together. 
Join for the fitness. Stay for the fun. 

Continue Reading Monday 01.24.22

Wednesday 01.05.22

David

Deadlift

5-5-5-5-5

Then,
Max Set
Load your bar to 80% of your heaviest successful lift and perform one set of max unbroken reps.

CV Bulletin
Congratulations to the December Committed Club! The following 20 members attended 20+ days at the gym during December and were entered into a drawing for a $50 Rogue Fitness Gift Card. The winner of the gift card is Caleb Catlett. Congratulations, Caleb!

Alex Loy 27
Jason Tipton 26
Alex McGrew 25
DJ Whittle 25
Missy Sanders 24
Blythe Sanders 24
Will Sammons 23
Caleb Catlett 22
Jayce Horton 22
Tausha Monday 22
Caroline Spurling 22
Zach Farrar 21
Nick Monday 21
Tim Parrott 21
Kenzie Horton 21
Ashley Horton 20
Ryan Templin 20
Misty Smith 20
Dustin Stooksbury 20
Ron Brummitt 20

Continue Reading Wednesday 01.05.22

Tuesday 12.28.21

Amber

CrossFit Total

Sweat, Train, and Compete
Back Squat: 1 Rep Max
Deadlift: 1 Rep Max
Shoulder Press: 1 Rep Max

CV Bulletin
Today is a heavy day! Let’s celebrate the last Tuesday of the year with the CrossFit Total. Establish a heavy single with 3 attempts at each lift and combine the weights for your total.

New Year’s Schedule
Friday, December 31: Full Schedule
Saturday, January 1: Closed
Sunday, January 2: Full Schedule

Continue Reading Tuesday 12.28.21

Monday 12.27.21

Dail

Hang Power Clean

4-4-4-4-4

"Figgy Pudding"

Sweat
AMRAP 10:
7 Strict Pull-ups
10 Hang Power Cleans (115/80)

Train
AMRAP 10:
7 Strict Chest to Bar Pull-ups
10 Hang Power Cleans (135/95)

Compete
3 Rounds:
7 Strict Ring Muscle-ups
10 Hang Power Cleans (185/125)

CV Bulletin
New Year’s Schedule
Friday, December 31: Full Schedule
Saturday, January 1: Closed
Sunday, January 2: Full Schedule

Continue Reading Monday 12.27.21

Halloween Throwdown

Clinch Valley CrossFit – CrossFit

CV Bulletin

Our final pillar is Connect.

According to a study conducted at Stanford University, the number one correlate to living a longer and more productive life is having deep, meaningful relationships.

We workout in groups for a reason. It’s magic. It allows us to push further than we thought we could, achieve things we didn’t think were possible, and go harder than we could alone.

Working out and experiencing “suffering” creates better connections than any trust fall or ice breaker exercise ever could. Going through “hell” and then laughing about it after develops irreplaceable bonds.

Push hard with friends in tonight’s workout! Then, follow it up with 30 minutes of conversation and no phones!

’21 Halloween Throwdown [Sweat] (Time)

Teams of 3

For Time: (Time Cap: 40 Minutes)

400 Wall Balls (14/10)

200 Pull-Ups

10,000 Meter Bike

’21 Halloween Throwdown [Train] (Time)

Teams of 3

For Time: (Time Cap: 40 Minutes)

400 Wall Balls (20/14)

100 Strict Chest to Bar Pull-Ups

10,000 Meter Bike

’21 Halloween Throwdown [Compete] (Time)

Teams of 3

For Time: (Time Cap: 40 Minutes)

400 Wall Balls (20/14)

200 Chest to Bar Pull-Ups

10,000 Meter Bike

Continue Reading Halloween Throwdown

Yes Ma’am

Clinch Valley CrossFit – CrossFit

CV Bulletin

Happy Birthday, Mary Jo Mattingly!

With only two pillars remaining, we move between the ears now.

Do we see adversity or opportunity?

When things go “wrong”, when someone leaves, when you lose your job…

Do we see adversity or do we see opportunity?

What seems like something going “wrong” could in fact be life changing and creating space for your life to become better than what you had planned for.

Let’s challenge ourselves to shift our mindset to see opportunities in what we could see as adversities.

Before you even let your thoughts register towards “Well yeah, coach, but this REALLY bad thing happened” perhaps you should give Viktor Frankl’s “Man’s Search for Meaning” a quick read. He survived The Holocaust and later became head of the neurology department of the Vienna Polyclinic Hospital and even established a private practice in his home.

Yes Ma’am [Sweat] (Time)

3 Rounds For Time:

21/15 Calorie Row

15 Deadlifts (155/105)

12 Double Dumbbell Strict Press (35s/25s)

9 Box Jumps (24″/20″)

Yes Ma’am [Train] (Time)

3 Rounds For Time:

21/15 Calorie Row

15 Deadlifts (225/155)

12 Double Dumbbell Strict Press (50s/35s)

9 Box Jumps (30″/24″)

Yes Ma’am [Compete] (Time)

3 Rounds For Time:

21/15 Calorie Row

15 Deadlifts (225/155)

12 Strict Handstand Push-ups

9 Box Jumps (30″/24″)

Deadlift (3RM)

Upon completing “Yes Ma’am” for time, you have until the 22 Minute mark to establish a heavy set of 3.

Continue Reading Yes Ma’am

You Should Go

Clinch Valley CrossFit – CrossFit

CV Bulletin

Our third health factor is sleep. All of our fitness goals rely on our ability to recover and our ability to recover is determined by how much and how well we sleep.

We want to strive to be sleeping 7-8hrs every single night.

Let’s set the goal of sleeping 5% more. . . maybe it’s each week or maybe it’s each month. But making little progress on our sleep can make a huge difference in reaching our fitness goals and overall health!

Right now if you are sleeping 6 hrs a night. . . let’s try for 6 hrs and 18 minutes.

Can you get to sleep just 18 minutes sooner?

18 more minutes a night is 2 hours extra a week. . .8 hours a month. . . that’s a whole extra night of sleep!

Today is Bring a Friend Thursday. Have sleepy friends and co-workers? Well, tell them to get in bed quicker! But make them come do a really awesome partner workout for FREE with you first!

You Should Go [Sweat] (Time)

Teams of 2

For Time:

3-6-9-12-15-18:

Toes to Bar

Kettlebell Swings (35/26)

Burpees

You Should Go [Train] (Time)

Teams of 2

For Time:

3-6-9-12-15-18:

Toes to Bar

Kettlebell Swings (53/35)

Burpees

You Should Go [Compete] (Time)

Teams of 2

For Time:

3-6-9-12-15-18:

Toes to Bar

Kettlebell Swings (53/35)

Burpees

Continue Reading You Should Go

Country Roads

Clinch Valley CrossFit – CrossFit

CV Bulletin

Alright, guys! Health Factor #2 is “Train.” By the way, these are not in any particular order. One could make extremely convincing claims for each of them to be number one or for each of them to be number five. You could think of these as five pillars or columns supporting a building. If any of them falter, the whole structure could weaken (or collapse).

The Power of Measuring Fitness

How do most doctors track your health? Blood pressure, cholesterol, BMI, and glucose. What you do in the gym can also serve as biomarkers of your health. If someone can deadlift 1x their bodyweight, run an 8 minute mile, and do 17 burpees in a minute you hypothesize that their blood pressure, cholesterol, body composition, and glucose are most likely in healthy ranges.

What I am not saying is that if you are fit you do not need to see a doctor. But, what I am saying is measuring your fitness does in fact positively impact your health in a big way. And this is exactly what we are doing when we do Rounds For Time, AMRAPs, EMOMs, 1RMs, and everything in between!

Measurable

Observable

Repeatable

Data

What’s your Deadlift?

Sickness: ½ BW

Wellness: 1-1.5x BW

Fitness: 2x BW

What’s your Mile time?

Sickness: 12+ Minutes

Wellness: 8 Minutes

Fitness: Sub 6 Minutes

How many Burpees can you do in a minute?

Sickness: 5-10

Wellness: 15-20

Fitness: 25-30

Odds are if an athlete can deadlift 1x their body weight, run an 8 minute mile, AND do 15-20 burpees in a minute, their body composition, cholesterol, blood pressure, and glucose levels are healthy too!

Country Roads [All Tracks] (Calories)

AMRAP 10:

1,600 Meter Run

Max Calorie Bike

Rest 4 Minutes

AMRAP 8:

1,200 Meter Run

Max Calorie Bike

Rest 3 Minutes

AMRAP 6:

800 Meter Run

Max Calorie Bike

Rest 2 Minutes

AMRAP 4:

400 Meter Run

Max Calorie Bike

Rest 1 Minute

AMRAP 2:

200 Meter Run

Max Calorie Bike

Continue Reading Country Roads

Machete

Clinch Valley CrossFit – CrossFit

CV Bulletin

Happy Birthday Morgan Webster and Katherine Birkbeck!

Picking up where we left off yesterday, let’s explore the 5 Factors of Health individually this week. Starting with “EAT.” Let’s look at CrossFit’s “Fitness in 100 Words”:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

The FIRST TWO sentences is “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.”

Often we check the “Fitness Box” for the day because we work out. But we HAVE to remember that fitness is much more than that. The foundation of our fitness is our nutrition. If we are just showing up to train 1 hour out of the day and neglecting what we do outside of the gym; we are only adhering to 20% of the health prescription. How productive would your job or career be if you only did 1/5 of the work?

Today and everyday, let’s make sure our nutrition is getting the same attention (if not more) as our training.

Machete [Sweat] (Time)

For Time: (Time Cap: 25 Minutes)

1 Round of “Macho Man”

50 Double Unders

2 Rounds of “Macho Man”

50 Double Unders

3 Rounds of “Macho Man”

50 Double Unders

4 Rounds of “Macho Man”

50 Double Unders

5 Rounds of “Macho Man”

50 Double Unders

1 Round of “Macho Man”:

3 Power Cleans (95/65)

3 Front Squats (95/65)

3 Push Jerks (95/65)

Machete [Train] (Time)

For Time: (Time Cap: 25 Minutes)

1 Round of “Macho Man”

50 Double Unders

2 Rounds of “Macho Man”

50 Double Unders

3 Rounds of “Macho Man”

50 Double Unders

4 Rounds of “Macho Man”

50 Double Unders

5 Rounds of “Macho Man”

50 Double Unders

1 Round of “Macho Man”:

3 Power Cleans (135/95)

3 Front Squats (135/95)

3 Push Jerks (135/95)

Machete [Compete] (Time)

For Time: (Time Cap: 25 Minutes)

1 Round of “Macho Man”

50 Double Unders

2 Rounds of “Macho Man”

50 Double Unders

3 Rounds of “Macho Man”

50 Double Unders

4 Rounds of “Macho Man”

50 Double Unders

5 Rounds of “Macho Man”

50 Double Unders

1 Round of “Macho Man”:

3 Power Cleans (135/95)

3 Front Squats (135/95)

3 Push Jerks (135/95)

Continue Reading Machete