Crossfit Lynchburg

New Members, Your First Class is Free! Dropping In? Click to Reserve A Spot.

Author Archive


I can’t tell you how important sleep is.  Its the key to so many aspects of our health, from our performance to our body composition, to how we feel, to how we crave food, and on and on.

Sleep is so amazing, but I think we often overlook it, sucked into traps like watching TV or staring at our phones at night or working too late, etc.

Here’s a quick story…

I’m skiing with my family and for the first time I’m having to work hard to keep up with my 13 year old son on the slopes.  He’s turned a corner with his skills, he’s getting bigger and stronger and he’s flying down the mountain.

After a long day of skiing hard, we turn in for the day and hit the pool and hot tub.  My body is aching like you wouldn’t believe.  Knees tight and hurting, quads super tired, glutes on fire.  I’m beat, wondering what I’ll feel like in the morning, knowing I have three days of skiing left (not complaining here, I LOVE skiing).

Fast forward to the next morning.  I got a full night of sleep – a full 8 hours, and I wake feeling refreshed.  My legs are not sore.  My knees feel good.  I need to stretch or hit a ROMWOD, but I feel good and ready to hit the slopes.

What happened?

The magic of sleep is what happened!

While it is still a mystery in many ways, there are a few big things that happen when you sleep –

  1. Growth Hormone Release
  2. Leptin Release
  3. Cortisol Reduction

According to experts, 50-60% of growth hormone is released when your body is asleep.  Most of this happens in the first half of the night.  In other words, if you want recover and grow, get to bed early.

Letpin is released at night while you sleep and represses your appetite so you don’t wake up hungry.  It also regulates insulin, which is a fat storage hormone (the more insulin you release, the more fat you store).

Cortisol is a useful hormone, but it is there for a purpose, it is our fight-or flight response hormone.  Its a stress hormone that is there for us to survive in certain situations.  It too is a fat storage hormone, and a high stress/low sleep lifestyle increases its production.  That’s bad because cortisol is also a fat storage hormone, and I’m pretty sure most of us don’t need extra fat storage.

The link below is a free article from the CrossFit Journal, and it will spell this all out in greater detail.

Check it out, but don’t stay up too late reading it!


Why CrossFit?

Have you ever wondered about the “why” behind all we do at CrossFit Lynchburg?

I think most members join a CrossFit gym because a friend said it was a great workout method, or you saw something on social media that was appealing.  So you joined CFL, you’ve gotten stronger, more mobile and have improved endurance, all good.

But what about knowing a little more about the why?  How about understanding that their is a method to the madness?

The below link is a great place to start.  When I got into CrossFit in 2007 I read this article.  I had already done some CrossFit workouts, but it was this article that made me believe that CrossFit was the exercise methodology that I was going to stick with for the long haul.

Here it is in a nutshell, but I suggest you read the whole article below (words below directly from the CrossFit Journal).  If you want to take it further, and invest a little in your physical education, you can even buy a membership to the CrossFit Journal.

  1. CrossFit’s First Fitness Standard-

There are 10 recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. You are as fit as you are competent in each of these 10 skills. A regimen develops fitness to the extent that it improves each of these 10 skills.

2. CrossFit’s Second Fitness Standard-

The essence of this model is the view that fitness is about performing well at any and every task imaginable. Picture a hopper loaded with an infinite number of physical challenges, where no selective mechanism is operative, and being asked to perform feats randomly drawn from the hopper. This model suggests that your fitness can be measured by your capacity to perform well at these tasks in relation to other individuals.

3. CrossFit’s Third Fitness Standard-

Total fitness, the fitness that CrossFit promotes and develops, requires competency and training in each of these three pathways or engines (phosphagen, gylcolytic, oxidative). Balancing the effects of these three pathways largely determines the how and why of the metabolic conditioning or “cardio” that we do at CrossFit.

The idea is to “ensure the broadest and most general fitness possible”, by constantly training the above fitness standards.

Its really hard to argue against these points.  Most people that come through the door at CrossFit Lynchburg say “they just want to be fit”, or “I want to get stronger, and improve my endurance”.

Well there you have it!  Once again, it is hard to argue with the methodology.

So take the time to read this, and ask your coach if you have questions or need clarification on anything.

Wednesday, October 18, 2017

CrossFit Lynchburg – CrossFit


3 way shoulders – Front Side and Rear Raises w/ DB’s or Plates 2×10 each direction

Bench Press (6 x 6, build to tough NOT Maximal set of 6)

Superset w/
6×10 Bent Over DB Rows

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP
30 DU
10 Push Ups

Tuesday, October 17, 2017

CrossFit Lynchburg – CrossFit

Power Snatch (6 reps Every 2 min x 12 min 75% + 5lbs -)

Replace snatch with overhead squats or front squats

Metcon (AMRAP – Reps)

3 min on, 1 min off x 24 minutes- 6rds
400m Run
Max Rep Pull Ups RX/Chest 2 bar RX+ in remaining time
*score is total Pull Ups/C2B
Scale to ring rows or banded pull ups

Monday, October 16, 2017

CrossFit Lynchburg – CrossFit

Clean Complex: (See Beliw:)

Squat Clean + Front Squat – add 10lbs to last weeks weigh

Min 0- 1+5
Min 2- 2+4
Min 4- 3+3
Min 6- 4+2
Min 8- 5+1
Min 10-6+0

Metcon (Time)

Bar Facing Burpees
Wall Balls 20/14

Saturday, October 14, 2017

CrossFit Lynchburg – CrossFit

Metcon (Time)

Partner WOD

6 Rounds
9 Bar facing Burpees
3 Squat Snatch 95/65

6 Rounds
8 Bar facing Burpees
2 Squat Snatch 115/75

6 Rounds
4 Bar facing Burpees
1 Squat Snatch 135/95
Scaled options:
HSPU- piked box push ups
Squat snatch- power snatch + OHS
power snatch only
OHS only

Thursday, October 12, 2017

CrossFit Lynchburg – CrossFit


Hollow Rock Hold – 35sec on 25 sec off x 5
* can hold plate in hands

Shoulder Pre-Hab: Lying Facedown on Bench x 2 rds
1. T’s w/ Thumbs Up x 25
2. Y’s w/ Thumbs Up x 25
3. W’s w/ Palms Down x 25

Metcon (Time)

Flight Simulator
Double Unders
Must be unbroken or that set starts over
*scale to smaller sets or fewer reps, the purpose is to work on efficiency at DU. Your score is irrelevant if improvements were not made.


Annie (Time)


Tuesday, October 10, 2017

CrossFit Lynchburg – CrossFit

Power Snatch (3 reps EMOM x 10 min @ 75%)

Scale to hang power snatch**

Metcon (Time)

5 Rounds:
30 Wall Ball
15 Cal AB or 20 Cal Row
10 Power Clean 135/95 RX 185/135 RX+
**BASICS CLASS – scale to:
20 Wall Ball
10 Cal AB/15 Row
5 Power Clean

15 Min Time Cap**

What is CrossFit?

CrossFit is a fitness program designed around the things you do in the real world. Every day, you bend down and pick things up, you put things over your head, you squat down, you stand up, you run after your kids or jump over a puddle. CrossFit prepares you for all that and then some, by performing those exact movements in our workouts. We use exercises from Olympic weightlifting, gymnastics, and track and field, and the programs are always varied, so your body is always adapting, getting stronger, faster, and better conditioned.

Watch the Video