Full Circle Blog

The best damn Crossfit blog around.

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.

Overcoming Mental Blocks in CrossFit

Overcoming Mental Blocks in CrossFit

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.

Olympic Lifting – From Seattle to CrossFit Full Circle

Olympic Lifting – From Seattle to CrossFit Full Circle

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 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...
Goodbye to Coach Matt

Goodbye to Coach Matt

By Coach Jason Struck  It is with a considerable breadth of emotion that CrossFit Full Circle, and James and I specifically, say goodbye to Matt Bahen. Only a few weeks ago, Matt approached us with the firm commitment that he was ready to move on in the next phase of his life, and that didn’t include being an owner of Full Circle Fitness. We recognize that this message comes quite late, as it corresponds to the last day that he will coach a class with us, and for that we deeply apologize. No party wanted to make any statements until it was clearly decided how his departure would be handled. And that agreement was not finalized until yesterday. So, after 6 years as an owner, 8 years as a member, and countless hundreds of WODs, Matt moves on. He’s looking forward to spending more time with his family, and the freedom that not being a small business owner often provides. He will be competing on January 29th with Mike C. as part of a Master’s team at the SuperFit Championships here in Richmond, and training with us on Saturdays up until then to continue getting ready. We hope you’ll consider going to the event to support him and cheer on our whole crew (currently 8 people, and possibly more...
Strong, Cool & Collected – Virginia’s Strongest Woman Takes on Nationals

Strong, Cool & Collected – Virginia’s Strongest Woman Takes on Nationals

By Crystal Lowery I went to Nationals. And I didn’t cry, puke, or come in last. Yes, those were my actual goals for my first National Strongman contest. Competing is already hard enough, with the intense training leading up to the contest, the day-of nerves that make you want to puke, and the long, exhausting day of actually competing. Now, add in flying halfway across the country (alone, on three different planes, nonetheless), TWO days of competing, and knowing there are THREE badass pros competing in your weight class. This is what I did, and I lived to tell about it. A little background: I started training Strongman two years ago after getting over a pretty bad back injury. Yes, you read that correct; I hurt my back, it healed, and then I started lifting really heavy objects. Yes, many people thought I was crazy, but it was something I really wanted to do. Luckily, I have a great coach who I trust, and I knew that if I showed up and listened, I would get stronger. And I did. I competed in a few shows that year, and I even placed 2nd in my very first show! It was in my last show of that year that I qualified for Nationals. This year I competed in a few more shows and managed to win the title of Virginia’s Strongest Woman. Training for Nationals was tough, and it was heavy. And despite a crazy busy work schedule, I managed to get to most of my training sessions and actually felt really good before leaving for Iowa. (Nationals was held in Iowa,...
Training For and Competing in Partner CrossFit Competitions

Training For and Competing in Partner CrossFit Competitions

By Megan Parker and Jennifer Burns Megan: There was a moment during the Superfit Richmond CrossFit competition when I locked eyes with my partner Bethany and said, “I will never ever do this insanity again,” as I flopped over the bar in an attempt to do a bar-over-burpee. I really felt confident that was true. I hated every minute of that entire day; I couldn’t breathe, I almost vomited – twice, and I couldn’t move for days after! So how did I find myself at a gym in Farmville competing again? I found another awesome partner, and I wanted a do over. Jenn: This summer Megan Parker messaged me, “Soooo what if I found a partner competition and you were my partner?” After a much too wordy response where I felt the need to give her a full history of my thoughts on and abilities in CrossFit, I gave a timid, “I’d love to. But don’t forget I’m old and weak.” She was to be the heavy lifter and I’d take care of any pull ups that were thrown at us. As it turns out there were no pull ups and in the end she handled the pushups in our last work out in such a way that I couldn’t believe she had the nerve to say, “I can’t do pushups.” I bet she can probably do pull ups too. The main reason I was hesitant to agree to compete with her (besides feeling insecure and inadequate… did I mention how strong she is?) is that I haven’t really been doing much CrossFit lately. Right now I’m focusing on building...
CrossFit, Barbell, Strongman, CrossFit, Rinse, Repeat as Needed

CrossFit, Barbell, Strongman, CrossFit, Rinse, Repeat as Needed

By Shayna K.  I am an antsy person. It’s always been a challenge. I know that everyone, to some degree, can be a little unfocused. But I spend a lot of my day feeling like I’m going to crawl out of my skin. I have not, in 34 years of living, sat through an entire movie. I HATE movies. I stopped regularly attending class after 11th grade because I didn’t feel like I could stay in my seat and even if I did, I couldn’t listen for long enough to learn much. For the most part, I’ve just gotten used to it. Like any responsible, twitchy, high-strung person, I figured out a long time ago that maintaining a regular exercise regimen was key. After youth and high school sports, I tried pretty much everything. As a college student, I signed up for yoga (dumb), basketball (fun), and swimming (swim a 500m, in ANY AMOUNT OF TIME WITH AS MUCH REST AS YOU’D LIKE, for an A. Should have majored in swimming.) I joined a weightlifting club and skipped class with other unfocused people. Since then I’ve backpacked segments of the Appalachian trail, surfed, and entered trapshooting and arm-wrestling contests. I took up snowboarding (in North Carolina, which is like taking up surfing on Lake Michigan but with more broken bones and longer drives), and spent the next five years or so just… driving and breaking bones, basically. I’ve played in competitive adult basketball, softball, and tennis leagues. I’ve done master’s swimming, hot yoga, tepid yoga, Pilates, and kickboxing. I’ve belonged to just about every major gym chain there is, plus...