What is CrossFit New River?

CrossFit New River is a non-profit organization dedicated to the fitness of all participants. Our specialty is our lack of specialization. We train using CrossFit methodologies. By use of constantly varied functional movements, executed at high intensity - we train to increase our work capacities across broad time and modal domains. Our exercise routines are scalable to meet the needs of all athletes. Furthermore they will develop you in the 10 physical skills that make up fitness: Cardiovascular/Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Accuracy, and Balance.

Recently an article has come out in the Marine Corps Times about a pending lawsuit against a former CrossFit affiliate. The complainant is a Navy Petty Officer who suffered severe exercise induced Rhabdomyolysis. Please read this article "Killer Workouts." My intent has and will always be to train hard and train safely. Read the article and you will understand the reasons behind scaling. Scaling in not a bad thing, I personally scaled every workout I did for my first 6-8 weeks of CrossFit and still do on certain workouts. If that hasn't convinced you keep in my they had scaled workouts use by Competitors during the CrossFit Games. Don't be pig-headed, you would never attempt a 500 lbs bench press nor a 26.2 mile marathon without training and building to it without expecting very serious injury. Treat this the same way, smart and intense training will yield great results.
-Coach Curry


Participation at CFNR is limited to the follwing groups: Active Duty or Retired Military personnel, Military Dependents, and DoD Civilians.

Thursday, August 21, 2008

CFNR

Bench Press
1-1-1-1-1-1-1

Post loads to comments

Wednesday, August 20, 2008

CFNR

Phelps' Phun Phor Phools

8 rounds for time:

50 m swim (any stroke)
8 push ups
8 kb (or db) swings 50#
8 squats

Post time to comments.

**Try this for fun. Take a stop watch hit start then stop as fast as you can. Then think about the fact Phelps won the 100m Butterfly Gold by .01 secs!!!

Tuesday, August 19, 2008

CFNR

5 rounds for time of:

10 Deadlift (135lbs)
15 Pull ups
20 Squat Jumps

Notes:
Post your time to comments.

**Swimsuit and goggles will be needed on weds**

Monday, August 18, 2008

CFNR

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. (4 mins total per exercise, and 16 mins for the WOD)


Post total reps from all 32 intervals to comments.

Friday, August 15, 2008

CFNR

For time:

50 Pull-ups
50 Ring Dips (or reg dips)
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Post time to comments.

****We need poeple tp help with a working party overt at the New River Gym. We'll have guys over there hel[ping out. Thanks.

Thursday, August 14, 2008

CFNR

Three rounds for time of:
50 Box Jumps
50 KB Swings @ 50# (scale weight as required)
50 knee 2 elbows

Post time to comments.

Wednesday, August 13, 2008

CFNR

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Rules to remember if you are playing by the rule book:

1. You get three attempts at each lift
2. You cannot remove weight from the bar. Example if you put 295 on the bar and make a successful back squat, that is one attempt. If you decide to go to 315 on the next attempt and you fail you cannot lower the weight and make your third attempt.

**I want everyone to focus on full range of motion and STRICT form. Sacrifice weight for form.