The People Have Spoken!

First off, thank you to everyone that completed our survey. We received enough responses to be confident it represented a large percentage of the people attending classes regularly. In our survey, we asked three main questions: What type of class do you currently attend most frequently? What is the ideal length of a training session? Rank your favorite times (ordinal) from most desirable to least. We took the results of this survey and combined them with what we know has been happening since 5/14/2018, ie the first day of classes in the new gym. This additional information was provided by attendance records within Wodify. Initially we set out with multiple goals in light of the constraints that the space places on us. First off, the space really only accommodates one class at a time. However, James and Jason have been working concurrently for years to offer multiple classes at the same time. So this was a big change. Given current economic realities, we sought a number of ways to make it work so that we could have barbell and Crossfit classes at the same time, but there was no realistic way to pull it off, especially with the quality of instruction and facilities you’ve been accustomed to. So, in an effort to keep as much content, variety and choice for students, we chose to shorten the length of classes so that we could have more of them (especially at night), offering 1-2 WOD times, as well as 1-2 Open Gyms and a barbell class many nights a week. However, it appears that wasn’t working great to meet everyone’s needs...

2018 Deadlift PR Challenge Starting Soon!

  This Spring, we’ll be sponsoring the Pull for Pride event being held at Vasen Brewing company. It’s a deadlift only contest being held June 16th at 10:00am. This will serve as our ‘post test’ for the 2018 Deadlift PR Challenge. If you can’t or don’t want to participate in the Pull for Pride event, that’s fine. You can still do the PR Challenge with us, but you’ll have to test out on a different date. Here’s the 4-1-1 for the Deadlift PR Challenge: WHO: You, and anyone else that wants to participate in an effort to DEADLIFT MORE WEIGHT Where: Crossfit Full Circle, and on 6/16/2018, Vasen Brewing Company (http://www.vasenbrewing.com/#contact) What & When: Increase your 1RM deadlift, by testing in on 4/27 or 4/28 during our regularly scheduled classes or open gym or Friday Night Lights event. Then follow our training program during the weeks between 4/27 and 6/16, and re-test your max on June 16th at the Pull For Pride event or during one of our regularly scheduled classes or open gyms preceding the event. Why: To get stronger, learn the deadlift a little better, set a PR, help out a great cause, compete with your friends We hope you’ll join us in getting stronger, making RVA a stronger community for LGBTQ youth and have a great time practicing and improving your deadlift on your way to a huge new PR. Cost: $35 for those NOT registered for the Pull for Pride (Free for those that...
2018 CrossFit Open – After Action Review (AAR)

2018 CrossFit Open – After Action Review (AAR)

Along with my love of CrossFit, I also participate in GORUCK events. After each event, I do an After Action Report (AAR). This gives me the ability to think through my event, assess my performance, and notate areas where I performed well and areas where I can improve. You can read some of my GORUCK AARs if you’re into that sort of thing. As the 2018 CrossFit Open comes to a close, I decided to write up an AAR for my Open performance and share it with all of you. 18.1 In some ways, this should have been a “wheelhouse” workout for me. A long and grindy workout with movements that should have been manageable. Going in, I knew the toes-to-bar would be a weaker part of the workout for me. At 8 reps, I knew that I’d be good for a couple rounds but eventually they’d fall apart and sets of 2-3 would probably occur. The dumbbell was heavy, but not so heavy that it should be an issue. And, the rowing should be where I could make up a little time and maybe even recover a little. Sadly, things didn’t go great. As anticipated, the toes-to-bar went ok for a couple rounds and then fell apart. Fatigue got the best of me as the time went on and my palm ripped about 15+/- minutes in. The biggest failure in this workout was in my transitions. I simply allowed myself to linger way too much between movements. I felt sorry for myself and justified the extra rest. Overall, it was not a great performance. Sustain: Not much. I...
Overcoming Mental Blocks in CrossFit

Overcoming Mental Blocks in CrossFit

By Cara Campbell I started CrossFit, begrudgingly, when I was forced out of my old ways by an injury. I had run myself right out of shape. I considered myself to be a mediocre endurance athlete, with a few marathons and triathlons under my belt, and had just finished my first (and only!) 50k trail run. I trained for this event after reading a single blog that recommended lots and lots of mileage. So I spent my days off in the woods, by myself, putting in tons of slow, monotonous miles. Surprisingly enough, I hurt my knee. And my hip. When I was introduced to CrossFit Full Circle, the coaches told me about a kind of training that was centered on strength and involving less time and less miles. I was skeptical, but since I couldn’t run and needed something else, I reluctantly went for it. And every time I walked in the door, I felt out of place. I couldn’t remember the difference between a snatch and a clean for the life of me, and everything scared me. Holding heavy weights over my head scared me, and kicking up to a hand stand push up scared me. My attempt at a kipping pull up was more like flailing on a bar. I was overwhelmed by the amount of new things I was failing at. Honestly, I don’t really know what kept me coming back. I cried during multiple workouts and repeatedly stayed late chipping away at skills I just wasn’t getting, until one by one, they started to click. So that’s what I did. For two and a half...
Olympic Lifting – From Seattle to CrossFit Full Circle

Olympic Lifting – From Seattle to CrossFit Full Circle

By Rachel Rodney  Two and a half years ago, I walked into CrossFit Bothell outside of Seattle, not sure what to expect. Intimidated is the word that came to mind. I looked around the gym and saw people doing pull-ups and lifting these heavy weights, and I thought, that could never be me. I did not consider myself an athlete at that time, in any shape or form, but I wanted to push myself and try something new. What I found through my first CrossFit gym was the athlete inside of me, my strength, and a community in which I belonged. It didn’t take long for me to begin to get addicted to the feeling of accomplishment after finishing a grueling workout, or setting a new squat PR. I eventually even competed in a few competitions, and while I certainly didn’t win, I felt proud. However, like many others, since starting CrossFit, my passion has waned and then come back again, in different forms. While in Seattle, I took advantage of the Olympic weightlifting classes offered at our gym. Focusing on the Olympic lifts was a whole other challenge, physically and mentally. I love that each lift can be broken down to several tiny parts and hundreds of different drills. Even the smallest adjustment can make all of the difference. You are constantly thinking, but not thinking too much, lifting slow, but fast. Just as I was hitting my stride in Olympic lifting, I was offered at job here in Richmond, and made the decision to move (back) across the country. Before I moved, I researched. I used the USAW website and I looked...
The Bigness Project

The Bigness Project

By Jennifer Burns After a few months of breaking a sweat trying to get in and out my favorite jeans, I finally bought a pair a size up this month. It was a pretty exciting milestone for me. Yesterday (Jan. 16) marks one year since starting a six-week Macros workshop at CrossFit Full Circle. The coaches at Full Circle can and do help people lose fat (and/or weight) when that is a person’s goal, but they can also help when that is not your goal. Last New Year’s, I sat down and thought about my fitness goal, breaking it down until I came to two small steps that could lead me there. When I joined Full Circle in 2015, it was with an eye on eventually trying out a CrossFit competition. Physically, I tend toward “jack of all trades, master of none” and CrossFit seemed like it could be a good fit there. Plus, my brain and my knees were tired of focusing on running. So my big secret desire/goal became to compete in a CrossFit competition in the Master’s division when I turn 40. January 16, 2016 (my birthday) marked three years until 40. Thinking through where I was and where I wanted to be, sure, I needed things like double unders and muscle ups, but my biggest weakness is just that. Weakness. Especially weakness related to all things barbell. Strength is something that takes a lot of time and effort, but I thought three years might be enough. From the goal that was three years out, I extrapolated a plan that meant moving from the WOD classes...