Friday

Almost every single person that walked into the gym on

 Thursday set a new PR on their squat! 

AMAZING!

To end the week, the last lift we will be establishing/re-testing will be the deadlift.

I am so proud of all your PR's in the squats and push presses this week, 

you guys are training hard and it shows! Great work!

WOD

Deadlift 

1-1-1-1-1-1-1

Cash Out

20 KB Windmills 

Get ready for Saturday! Saturday at 9am there will be a Murph make-up for all of those people who were out of town and missed last weekend! 

For those of you that already did Murph there will be an alternate WOD. (Coach Steph's chipper! She is still with us in spirit at CFU!!) 

But please remember that there is also open gym 10am-12pm so if you want to come in and work on a skill or strength come use that time! 

Thursday

Kind of like "Where's Waldo?"...."Where's Steph?"

LOL!

Another great shot captured by Becky!

This week is the last week of the barbell club and I thought it would be a great time for ALL of us to reestablish or establish a one rep max on our lifts! There were some great PR's on Wednesday's push press! 

Coach Steph's last day.....

We are going to miss you SO much Steph! You have been such a great part of our CFU family, you have been so involved and that is what makes a great coach! Always coming to WOD at different classes to meet the members, and being so helpful to everyone that crosses your path. 

I think a CFU field trip to Japan is in order :) But if not, at least Drew and I! 

WODBooks are in so if you purchased one please come and get it from me. 

OPEN GYM HOURS: 

This is going to be a test run, if no one uses the hours then we lose them. 

We will begin these open hours this weekend. Next weekend, June 9th: we will be CLOSED and at CTO for CrossFit for Hope.

Saturday 10am-noon

Sunday 10am-noon

What is open gym? 

Open gym is NOT coach led, you must be able to come in and workout on your own (with good form!)

You can do a WOD that you missed during the week, work on skill, do an endurance WOD, work on strength, ect. We also have open gym at 3:30pm Monday-Friday.

As far as FREE Intro WOD's on weekends: If you know of someone that is interested in trying us out, please have them email me and I will set something up with them, the weekends will still work but once we start Barbell Club and the Unrivaled Kids program I will need to make appointments for intro WODs :) 

Thanks guys! 

Strength

Squat 1-1-1-1-1-1-1

WOD

3 rounds:

2 wall walks

20 pistols

30 sit ups

40 double unders

Wednesday

Go Becky!

Strength 

Push Press

1-1-1-1-1-1-1

WOD

3 rounds:

400m run

20 one arm KB snatch

10 pull ups

What is overtraining? 

Overtraining happens when we don't allow enough rest time for our body to recover. 

Signs of overtraining can include but are not limited too: feeling exhausted, not thinking straight, foggy memory, seeing no progress on workouts, not loosing weight/gaining weight, joints hurt, feeling crappy....

Working harder, and getting in more WOD's isn't always a good thing.....

Why? 

WOD's and strength training are very taxing on the body, they demand a lot of fuel from us. If we aren't used to that type of output it can be much more damaging than good. Listen to your body and give it rest when it needs it. Rest, recover.....

What does it mean to recover? 

Recovering isn't just sitting at home on the couch, doing nothing....recovering is something we need to be doing 24/7! How? 

1. Give your body the fuel it needs: HEALTHY FOOD and PLENTY of water. We don't preach these two things for no reason guys....They completely 100% affect your WOD's, your strength lifts and your recovery time! 

2. Mobility work: use the rollers, bands, balls....stretch, work those muscles out!

3. SLEEP. This is HUGE. Our bodies repair while we sleep and we also function 100% better with a full nights rest. All of these things that we DON'T do that we SHOULD be doing are placing stresses upon the body. The more stress factors that we have, the less progress we are going to see. 

Supplements:

Here are a few things that help with recovery along with sleep, rest days, and good nutrition.

Vit D3

Fish Oil

Glutamine 

Tuesday

Some of the crew at 757! We are missing a few that were 

also there to support the crew and a few that were doing the WOD, 

sorry we couldn't get you all! 

Thank you everyone that went out today and completed Murph, and a big thanks

to those that came out and supported everyone! 

Here goes Coach Steph's week of WOD's, it's her

last week guys so get in here!!!

Skill Work

You can also use this time for mobility work, especially those who may need it after Murph

WOD

21-15-9

Hang Cleans 135/95#

Burpees 

*for those of you that did Murph there will be an alternate WOD at the box

Monday: Memorial Day

We aren't taking a relaxing holiday like most...

today we honor our fallen Heroes. 

"Murph" 

(going down at CF 757)

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

Saturday

Courtesy of Becky

Strength

1RM Clean & Jerk

WOD

Tabata:

Grasshoppers

Double Unders

Sit-Ups

Push Press 65/45#

Reminder
Monday May 28th Memorial Day, CrossFit Unrivaled will be closed for Memorial Day Murph at CrossFit 757. 

Friday

Bobby

Picture courtesy of Becky

What does Memorial Day mean to you?
Check out the article below:
“To live is to suffer, to survive is to find some meaning in the suffering.”  - Friedrich Nietzsche
Thank you to all of our service members, past and present for your sacrifices do not go unnoticed and we are thankful for your service to protect the U.S.A!

WOD
"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Post time to comments.

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

Thursday

SKILL WORK
Your choice


WOD
4 rounds for time:
400m run
12 clapping push ups

What is the difference between these two runners?

Post to the comments!

Wednesday HAPPY BIRTHDAY DREW!

HAPPY BIRTHDAY COACH DREW!

WOD

FOR TIME:

Start with:

27 cal Row

Then 5 rounds of: 

6 chest-to-bar pull ups

9 hang cleans 205/115#

12 box jumps 30in/24in

Finish with 85 double unders. 

If you guys haven't signed up for a Murph heat yet for Monday, please see the link on yesterdays post. 

Also, we are up for the Best of the Best! We would love your help in voting for us :) 

Go to:

http://bestof.hamptonroads.com/botb/crossfit-unrivaled-write

Next go to Health & Beauty-Fitness: Group Trainer

Create a login name and password to vote, it only takes a minute!! Thank you guys :) Spread the CFU love!

5.22 WOD Results

Tuesday

If you have signed up for Murph on the MDM website, please go to this site to request a heat!
https://docs.google.com/spreadsheet/viewform?formkey=dElSeUQ1RWx2TzZkMGdab19jSXMwRmc6MQ
Please remember that we will be closed on Monday May 28th, and will be participating in Murph at CrossFit 757.

Strength 
Overhead Squat 1RM
1-1-1-1-1-1-1

WOD
15 min AMRAP
10 Thrusters 95/65#
10 KB
10 Burpees

WOD Results from 5.21

Monday

Congrats to my little sister and her 4 x 4 team for qualifying for State yesterday!

(my sis is #482 Bomber in her senior year of high school)

Monday May 28th we will be closed! 

Memorial Day Murph will be going on at CrossFit 757 that day, please sign up at www.memorialdaymurph.com 

WOD

"Diane and her abs of steel"

21-15-9

Deadlift 225/155#

Handstand Push Ups

Toes-to-Bar

POST RESULTS TO COMMENTS

Saturday. Get your FR.E.A.K on!

The first round of each of the following bitches;
Fran
Eva
Annie
Kelly

For time:
21 Thursters 95/65#
21 Pull Ups
Run 800m
30 KB swings 32/24kg
30 Pull Ups
50 Double Unders
50 Sit Ups
Run 400m
30 Box Jumps 24/20in
30 Wall Balls 20/14#

POST RESULTS TO THE COMMENTS SECTION HERE!

News!

• Have you signed up for MDM and CrossFit for Hope? Check out the Events page to do so!
• If you are a current member at CFU, we ask that you join our members Facebook page to stay up- to-date with all the latest happenings. In the search bar on FB type in 'CrossFit Unrivaled Members'
• Wish Bobby a HAPPY (belated) 23RD BIRTHDAY if you see him tomorrow :) 
• It's getting warmer out which means we are sweating MORE! Please wipe down sweat that's dripped all over the floor, on the bars, pull up bar, bands...where ever it may have landed. Let's keep the gym clean and sanitized...thanks guys!

Friday

WODBook order has been placed! I will keep you guys posted when we should be expecting them, hopefully within the next two weeks!

If you haven't signed up for Murph yet you can sign up at www.memorialdaymurph.com which will be happening at CrossFit 757 on Monday the 28th.....we will be CLOSED that day! 

The WOD can be scaled so anyone can participate. 

June 9th we will also be closed and participating in CrossFit for Hope with CrossFit TakeOver in Virginia Beach. Please sign up at www.hope.crossfit.com to donate and/or try and raise money for St. Judes Cancer Research

WOD

4 rounds for time:

9 Clean and Jerks 135/95#

12 Ring Dips

15 Lateral Jumps

Cash Out

Dragon Flags 3 x 10

You can view what they are here: 

http://www.youtube.com/watch?v=-H1LAGdhRqg&feature=youtube_gdata_player

Thursday

I'd like to think that we have the most supportive people out there,

all under one roof! 

Lynds cheering Duane on during "Moore"

Skill Work

Mastering the KB Swing

Stength

Front Squats

65% x 5

75% x 5

85% x max reps

6 min AMRAP

10 KB Swings *as heavy as you can handle

6 Knees-to-elbows

Wednesday

Scott is as fast as lightening!

We will miss you Scott! Everyone keep Scott in your

thoughts and prayers as he deploys next month! 

NATIONAL POLICE WEEK

CFU would like to give a shout out to the officers in the house: Duane, Al and Joey....thank you for your bravery and protection! Today we will honor a fallen officer of the Indianapolis Metropolitan Police Department....Officer David S. Moore

"Moore"

20 min AMRAP

1 rope climb 

Run 400m 

Max Rep Handstand Push Ups

Score number of HSPU's completed each round.

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

REMINDER:

The WODBook link will be taken down tomorrow so if you want to purchase a CFU WODBook please pay on the link on the right hand side of the page! Thanks :) 

We will be closed on Memorial Day, please sign up for Memorial Day Murph that will be happening at CrossFit 757! www.memorialdaymurph.com

Tuesday

Dawn...always matching and always kicking @ss! BAMF!

WOD

Snatch Grip Deadlift

120% of your 1RM snatch

3-3-3-3-3

8 x 100m Sprints

1 minute rest between each, full out sprint

Monday

WOD

5 rounds, each for time

with a three min rest between each round:

20 pull ups

30 push ups

40 sit ups

50 squats

Reminder: You have until Wednesday to order a CFU WOD Book, please pay with the paypal link on the right of this page.

MEMBER/COACH OF THE MONTH

What/who got you started with CrossFit?
1) I heard about CrossFit when we were stationed in Coronado. It wasn't until we moved to Virginia that I decided to finally go and try it out. I walked in and signed a year contract before ever doing a WOD and that was in 2009. I was hooked from that first day. 
What made you stick with it?
2) There are so many reasons as to why I've stuck with CrossFit. It has given me confidence in my body's ability to move a lot of weight. It has provided me with a wonderful support system. We are a military family and with family being so far away, I feel blessed that I am surrounded by a wonderful group of people that I could call on if I ever needed anything.
Why did you become a coach?
3) I decided to get my Level 1 because I wanted to be able to share my love of this sport. I almost feel like I won the lottery since I found what I love to do. I am continuously learning through the other coaches and my fellow crossfitters. It's the gift that keeps on giving.
Favorite WOD/Lift
4) Favorite WOD is Murph. My strength is my endurance. It challenges me mentally and the fact that you can put a weighted vest on and make it a major game changer is that much more appealing. I had a friend say "CrossFit makes me feel like I could fight crime!" This is how I feel after Murph. Favorite Lift is the Dead Lift. I like to say I can move a crap ton of weight.
Lease Favorite WOD/Lift
5) I really don't have a least favorite WOD, but my least favorite lift is the Strict Press. Let's just say it's like everything else, a work in progress.
If you were a superhero who would you be?
6) If I were a super hero I would be one of the Wonder Twins! I'm not sure if they are actually super heros, but who wouldn't want to morph into the form of water or the shape of a surfboard? Plus you will have your buddy to cruise around the world with.
What do you tell your friends when they ask you about CrossFit? 
When my friends ask me about CrossFit, I usually tell them it is like nothing they have ever done before. I could go through the whole explaination of moving large loads, long distances quickly or about body mechanics and healthy eating, but it is all fo that and so much more. It breaks you down and builds you up, but gives you a major high once you've finished. With CrossFit, you don't plateau, there is always room for growth. You are surrounded by people who will see you at possibly your most vulnerable state, but these people will help you finish and give you a high five when you are done. Where else can you workout, stay around after you've finished to encourage your friends, spend time outside of the gym and literally miss when you away. Best explanation is they are my "Chosen Family"!


WE LOVE YOU STEPH! WE WILL MISS YOU SO MUCH!

Saturday

These two ladies are always killin the runs!

Amy Y. and Tasha

WOD

Isabel

Cash Out

40 V-Ups

Movie night was great! I can't wait to do another one and hopefully more people can come out. 

I had never seen Bridesmaids and it was hilarious! Thanks for the movie choice Joline!

Friday MOVIE NIGHT!

Movie night TONIGHT at 7pm! Bring some snacks, yourself, something comfy to lounge in and a lawn chair! Get ready to watch a comedy with some of your favorite people! :)

WODBooks are being ordered. Please order on the paypal link on the right of this page!

You have until May 16th to get your order in! Local orders only.

If you missed the post earlier this week about PARKING:
Please do not park in Dr. Honda's parking lot UNLESS you are there for the 5:30pm/6:30pm classes.
Fill up our parking lot and if that is full you can park behind the boats on the other side of Dr. Honda. Let me know if you have any questions.

Hang Cleans
3 rep max

WOD
For Time:
400m ROW
800m RUN
400m backwards run
200m farmer carry *heaviest load

Thursday

SKILL WORK

practice makes perfect!

Come in, choose your weakness and make it your b*itch

WOD

4 x max rep strict pull ups

2 minutes rest between sets

"Dizzy"
You have 10 min to complete the following:
75 KB swings 32/24kg
With the remaining time AMRAP of:
5 handstand push ups
10 sit ups
15 squats

I love our awesome members and the fact that once they finish their WOD they wait around and cheer everyone else on! You guys are awesome!!!!!

NEWS

We will now do the CrossFit for Hope WOD on the 9th of June at CrossFit TakeOver. They have expanded their space and want the Hampton Roads family over to do what we do best!! www.hope.crossfit.com

Please remember that we will be closed on Memorial Day and will be participating in Memorial Day Murph at CrossFit Rife. www.memorialdaymurph.com

Movie night THIS FRIDAY at 7pm at CFU!

Wednesday

What can CrossFit do for you? Well, it can make you faster, get you stronger....

But what can it do for you when you pair it with good nutrition?! 

See for yourself!!! Preston Noe has participated in our last two nutrition challenges and since starting CF in January has made an incredible transformation in just 4 months!!! 

So as you can see; hard work, dedication, training hard and a clean diet can turn you into a lean, mean, ripped NINJA!

News:

PARKING

If you missed my post about the parking issue on FB here it is....

Please do not park in Dr. Honda's parking lots when they are in business hours. The only classes that can park there are the 5:30pm and 6:30pm class. Fill up our parking lot please. If that is full you can park behind the boats (where there is no fire lane) which is on the other side of the Dr. Honda building. You can ask me where if you are unsure. Thanks guys!

Skill

Breaking down the deadlift

WOD

5 rounds

10 Deadlift 225/155

10 burpees 

Cash Out

Strict Toes-to-Bar 3x10

Tuesday

Joey getting muddy at the Rugged Maniac

CrossFit Unrivaled is going to participate in CrossFit For Hope on June 9th. 

Please support us, join our team or just donate if you can. All the proceeds go to St. Judes....

let's find a cure for childhood cancer and diseases! 

Sign up or donate to CFU here

CFU will be closed on Memorial Day.
On this day, Monday May 28th we will participate in Memorial Day Murph at CrossFit 757.
You can sign up to participate at www.memorialdaymurph.com 

WOD
Press
5-3-3-1-1-1

"Annie goes for a run"
500m run
50 Double Unders
400m run
40 Double Unders
300m Run
30 Double Unders
200m Run
20 Double Unders
100m Run
10 Double Unders

Monday

Don't have a weight, use a kid! :)

WOD

For time:

Squat Cleans 155/115# 21,15,9

Pull Ups 42,30,18

Cash Out

30 Evil Wheels (aka roll outs)

MOVIE NIGHT

This Friday at CFU!!! I originally said 7pm but Drew and I realized that its still pretty bright out at that time....so stand by, we will probably bump up the start time! Movie TBA but it will be a comedy! Kids are welcome as long as they can sit through a movie without distracting everyone :)

BIG SHOUT OUT to all of the regional competitors in the Hampton Roads this weekend! Ben Smith, the local CrossFit badass made it to the games again taking 1st in 5 out of the 6 events! AMAZING! Jason F. of Rife ended with an amazing 13th place in our region, Courtney B of 757 killed it with 16th place overall for the women and the CrossFit TakeOver team battled it out and finished with a 13th place! Heart, soul, sweat and a shit-ton of badassery! CONGRATS ALL!

Saturday

Fight Gone Bad
Our baseline re-test


1 min of each/3 rounds:
Wall Balls
Sumo Deadlift HighPull
Box Jumps 20in
Push Press
Row
Rest

The Nutrition Challenge is now over and results will be posted this week!! Remember I need the before/after photos by Monday, so that means Sunday night!!!

Friday

Friday was a surprise WOD :)

WOD
Death by Hand-release push ups

Cash Out
1000m timed row

Thursday

Ruby, Howard and Sean from the sectional event 12.2

5 rounds for time:

10 Deadlift 225/155

200m run

8 Chest to Bar Pull Ups

Cash Out

12 rounds of:

20 seconds of Sit Ups

10 seconds of rest

NEWS

It's week #4 of the barbell club! After this week they will be half way through and I cannot wait until they retest their 1RM's...I bet they will boom fauk the heck out of their old 1RM!

Last reminder for Nutrition Challenge peeps!! This Sat 9am we will take measurements. If you are going to come for the WOD only, please come around 9:20am. Before/Afters due by Monday and I need journals on Sat....nothing late accepted!

We have quite a bit of new faces in the gym this week, please welcome them if you see someone you don't recognize! Bobby, Tanya, Citadel, Crissie, Mateo, Ellie, Bryce, Christina, Greg, Holly, and Whitney....WELCOME!!!!!!

Wednesday

Shhhhh Ninja in training....

Snatch 75% of 1RM
3-3-3-3-3

3 rounds of:
3 min AMRAP
30 Overhead Squats 75/45
30 Double Unders

Rest for 2 minutes between each round

NEWS
Please remember that Saturday will be the baseline retest WOD, we will be doing measurements beforehand so if you are showing up to just do the WOD I would say come around 9:20am.
There will be NO 10am INTRO WOD on Saturday.
I need before/after photos by Monday! Please send them to me in the same file, side by side....please! I also need your journals on Saturday for the final check....please have your points totaled up!

CFU MOVIE NIGHT 7pm on May 11th (Friday) AT CFU!