Crossfit Lynchburg

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Category — WODs

Donny Shankle

October 16th, 2011 by

We have a lot of great athletes in this country, and when putting together a top ten list of America’s greatest athletes, most lists include athletes from mainstream sports and possibly one or two from the more popular Olympic sports.  There is however, another group of athletes that get very little attention but that exhibit amazing athletic ability.  This athlete is is the weightlifter and they compete in the sport of Olympic Weightlifting.  This sport has its own national champion and even world champion every single year, you just don’t ever hear about it.  So let me introduce you to the current American National Champion in the 105kg weight class, Donny Shankle.  You may not have heard of Donny, but you should have.  He won’t get the attention of athletes in mainstream sports, but he should.  Do a Google search on Donny Shankle and see what you find – a ton of you tube videos of Donny’s lifts, a great interview outside California Strength and Donny’s very inspirational blog.  I recommend you check this out and next time you’re discussing great athletes, don’t forget to add Donny to the list.


The Cardio Problem

October 9th, 2011 by

The “cardio” fad is a relatively new one.  By that I mean within the last 40 years or so.  I encourage you to branch out from this way of thinking that is so ingrained in our society as a way to get fit.  The idea that we are better off sprinting and lifting heavy things is slowly making headway however.  Read more about this here, and feel free to click on some of the many links within this blog post.  Friends Dont’ Let Friends Do Cardio


stepping down

October 7th, 2011 by

This is Ryan. By now most of you know or have found out that I am no longer in charge or owning CrossFit Lynchburg. After a few months of going back and forth I finally decided it was in my best interest and that of the box if I stepped down. It was a great time and feel truly blessed to have been able to be a part of everyone’s lives over the past 2 years. I very much hope I was able to help everyone and have a positive impact on all of your lives throughout that time. It was for that purpose that I started CrossFit Lynchburg in the first place. I think with the popularity that CrossFit has garnered over the last year or so with the Games pepole lose sight a little of what CrossFit is meant to do. This is to improve everyone’s wellbeing, to make us stronger, fitter, to be able to do that which we thought we couldn’t do before, to live longer, healthier lives. I’m not saying that the Games aren’t important because as an athlete I love them and hope we get some people from our box there every year, I just want everyone to remember that the purpose is to make us all better. I hope that I’ve created a great place for everyone to come and train and make themselves better and be part of this great community of CrossFit. I’m glad and honored to call all of you who I’ve met through the doors of CrossFit Lynchburg my friends. So I thank you for that, because without all of you, none of this would have been possible. I am honored to still be a part of the coaching staff, so you’ll get to see me on Tuesday nights.

I feel as though I’m turning this over to the right people to carry everything forward. Jerrod and Amanda will do a great a job in charge and already have done some good things since they’ve taken over. Look for even more innovative and fun ways to train in the future.

Again, thank you all for everything and I look forward to seeing you in the box.



CrossFit + Good Nutrition = Results

October 4th, 2011 by

If you have watched any of the CrossFit Games on ESPN2 the past few weeks, you have seen the fittest people on the planet.  CrossFit is measurable, it is functional, and it makes total sense.  But there is another part to the equation.  We’ve known some people that said “Yeah, I tried CrossFit, but it didn’t work for me”.  Then I would run into that person at Chic-Fil-A ordering a 700 calorie milk shake.  Just like a car, you can’t put garbage in the gas tank and expect it to run smoothly.

We recommend a couple different methods to focus your nutrition.  Our favorite is a “Paleo” diet.  You can find more info on the paleo diet here.  Another diet that has been around for a while is The Zone.  We have found that The Zone is a little tougher to keep up with, but it does produce good results.  IF you don’t want to follow a so called fad diet, you can always follow these basic instructions from the nutrition page on CrossFit:

The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.

What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search “Google” for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.

What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.

Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.
The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.

You can have the best strength and conditioning program but without good nutrition your results will be limited. COMING SOON TO CROSSFIT LYNCHBURG: 30 DAY PALEO CHALLENGE!




Belly Fat? Lose it. by Charles Poliquin

October 3rd, 2011 by

This is a great article by Charles Poliquin.  Poliquin, in case you haven’t heard of him, has been training high level professional and Olympic athletes for years.  This article reviews studies done that show anaerobic exercise is the most effective way to burn fat.

“Based on the clear evidence that high-intensity anaerobic-style exercise is best for burning visceral and total body fat, it’s reasonable to make the conclusion that high-intensity resistance training would be effective as well. For example, circuit training with heavy weights can be effective for hypertrophy, and it triggers a potent growth hormone release, leading to more fat burning.”

I’ve pasted the link to the whole article here.

It seems like every time someone wants to lose weight they say “Guess I better get my running shoes and jog a little”.  This drives me nuts.  It seems fairly obvious to me that sprinters carry more muscle and lower body fat and are a lot more athletic, and look a lot more useful than distance runners.

Anyway, this fits right into what CrossFit is all about.  Be athletic, learn new things, build muscle, sprint, work hard and fast.  This article puts some more science behind what we know to be effective.  I hope you enjoy it.




Inspirational Story

October 1st, 2011 by

There are a lot of stories like this one out there, but this one is really good.  I think most people go to their gym and go through the motions and dont think that their physical condition could save their life.  In this case it did.  Check out the story from CrossFit One World out in CA, and if you know any cops, firemen or military men that live in town, please tell them about CrossFit Lynchburg.




September 28th, 2011 by

Starting tomorrow, we will be offering additional classes at the box.  There will be 12pm and 6pm classes every day Mon – Fri, with the exception of Friday where there will be no 6pm class.  Also starting tomorrow we will offer a women’s only class Tues & Thurs at 10am.  These schedule changes will take effect tomorrow.



September 17th, 2011 by


METCON (Option #1):


*Honoring the 343 firefighters who died on 9/11

100 Deadlifts @ 145/105#

100 Power Cleans @ 95/65#

100 Ground to Overhead @ 65/45#

34 Burpees

METCON (Option #2):

“9/11 Throwdown WOD”

2001m Row

11 Box Jumps @ 36/24″

11 Thrusters @ 125/85#

11 Chest to Bar Pull-Ups

11 Power Cleans @ 175/120#

11 Handstand Push-Ups

11 Kettlebell Swings @ 70/53#

11 Toes to Bar

11 Deadlifts @ 170/120#

11 Push Jerk @ 110/75#

2001m Row



June 7th, 2011 by





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