WORKOUT- 04/01/10

WOD-
"HELEN"
3 ROUNDS OF:
400 METER RUN
21 KETTLEBELL SWINGS 1.5/1 POOD
12 PULLUPS

SOME OBSERVATIONS FROM SECTIONALS:
1. The best athletes seemed to have the best air squats
2. 185lbs is the new 155lbs.
3. Everyone should have a regular warm-up routine that they follow consistently.
4. Massage therapists are a gift from God.
5. Being proficient in olympic lifts improves countless other skills
6. Short intense metcons, mostly couplets, preferably with a barbell movement, should make up the bulk of your training.

WORKOUT-03/31/10

       JOE A. COACHING LIL SEAN ON THE OLY LIFTS/ COURTNEY MASTERING THE JERK!
WOD-
750 METER ROW
21 THRUSTERS 115/75LBS
500 METER ROW
15 THRUSTERS
250 METER ROW
9 THRUSTERS

PALEO OMELETE-
4 WHOLE EGGS
HALF AVACADO
HALF CUP CHOPPED HAM
FRESCA SALSA
1/4 CUP CHOPPED BELL PEPPERS
 -THOSE THAT FOLLOW PALEO PLUS DAIRY ADD CHEESE OF YOUR CHOICE

TEAM EFFORT!!!

GILLIAN FUELED BY SUPPORT FROM THE LOCAL AFFILIATE MEMBERS AND COACHES

THIS WEEKEND  THE ATMOSPHERE AT THE VIRGINIA, WVA, DC SECTIONALS RE-AFFIRMED MY BELIEF THAT THE CROSSFIT COMMUNITY IN HAMPTON ROADS IS ONE OF THE MOST SUPPORTIVE, ENTERTAINING AND ATHLETIC GROUPS OF PEOPLE ON THE EAST COAST! MEMBERS OF CROSSFIT ODYSSEY, 757, GSS, COMPOUND, VA BEACH ETC. CHEERED EACH OTHER ON AND SHARED WORKOUT TIPS, EQUIPMENT, FOOD, BEERS AND LAUGHS! AWESOME JOB TO ALL THE ATHLETES AND SPECTATORS FROM HAMPTON ROADS THIS WEEKEND!

WOD-
5 ROUNDS OF
15 DEADLIFTS 225/155LBS
10 KNEES TO ELBOWS
5   BROAD JUMPS

POST WOD- 50 GHD SITUPS

TO SEE MORE COOL PICS FROM THIS PAST WEEKEND CHECK OUT THIS LINK UNDER "ALL MY PHOTOS"    http://nbphotog.zenfolio.com/

WORKOUT-03/29/10

CONGRATS TO GILLIAN, DOM, DANIELLE AND JESSICA! ALL FOUR GIRLS TRAIN TOGETHER AND BECAUSE OF THEIR HARDWORK THEY HAVE ALL ADVANCED TO REGIONALS! NO PIC TONIGHT BECAUSE I AM EXHAUSTED BUT TONS OF PICS AND INSIGHT ABOUT THE COMPETITION TO COME REAL SOON AND REMEMBER NORMAL SCHEDULE TOMORROW!!!

WOD-
3 ROUNDS OF MAX HANDSTAND PUSHUPS

THEN
3 ROUNDS MAX UNBROKEN DOUBLE UNDERS
-REST AS NEEDED

*IF YOU DID THE SECTIONAL WODS THIS WEEKEND DURING OPEN GYM TAKE A REST DAY!

SECTIONALS-DAY TWO!!!

WOD 1-
AMRAP IN 12 MINUTES OF:
20 OVERHEAD SQUATS 115/75LBS
200 METER RUN
*YOU GET 4 POINTS FOR EACH OVERHEAD SQUAT COMPLETED. RUNS COUNT FOR NO POINTS.

WOD 2-
AMRAP IN 7 MINUTES OF:
12 BOX JUMPS 24/20"
8 SUMO DEADLIFT HIGHPULLS 95/65LBS
*YOU GET 3 POINTS FOR EACH REP.

COME IN DURING OPEN GYM BETWEEN 10AM- 2PM AND CRUSH THE SECTIONAL EVENTS!!!

WORKOUT-03/27/10

COME INTO TO OPEN GYM FROM 10AM-2PM AND CRUSH THE SECTIONAL WODS FROM THIS WEEKEND!

WOD 1-
AMRAP IN 20 MINUTES W/ 20/14LBS VEST
5 PULLUPS
10 PUSHUPS
15 SQUATS

WOD 2-
AMRAP IN 3 MINUTES
 CLEAN AND JERK 185LBS
*POWER CLEAN, SQUAT CLEAN, JERK OR SPLIT JERK ARE ALL EXCEPTABLE

WORKOUT-03/26/10

I've been sick with the stomach flu, working too much, and more focused on the success of our new box than my own training as of late. Needless to say, with sectionals in two days, I needed a little inspiration. As always I found it just at the right time! I just read this passage from OPT's site and it has me pumped. Please read, enjoy and apply!!!!

Big Dawg Mantra

I know you...
I know you're bigger, faster and stronger than me.
I know your Fran time is lower, your 5k is quicker and your deadlift is heavier.
I know you have 1,000 views on YouTube.
I know you're a "WOD" warrior.
I know you, but you don't know me.
You don't know what's in my head, what's in my heart, what's in my soul.
You don't know that pain is my ally.
You don't know that sweat and blood are my training partners.
You don't know that I'm unbreakable.
I know you train in your temperature controlled gym with the tough sounding name while I'm training in garage exposed to the elements. In the heat and in the cold, in the humidity, rain and snow, I'm forging mental toughness. I'm tempering my resolve. I'm fueling my passion. I'm getting ready for the day that we meet.
I know your 1,000 YouTube views won't mean shit in front of 1,000 spectators. I know when the heat goes up I go big and you go home.
I know you don't know me...but you will. - Dave X

GOOD LUCK TO ALL THOSE GARAGE GYM WARRIORS COMPETING THIS WEEKEND!!!
-ANDY G.

WOD-
5 ROUNDS:
BURPEES X 15
95LBS SUMO DEADLIFTS HIGHPULLS X 15

Note-If you plan on coming in at 630am tomorrow leave us  a message on the blog tonight. The 530 and 630pm class is going to be canceled because we will be on our way to DC. We will have open gym Friday 3pm-7pm, Saturday 10am-2pm and Sunday 10am-2pm. Normal schedule resumes Monday and I promise Im working out!

WORKOUT-03/25/10

                    THE MORNING CREW WORKING THROUGH "MURPH"

WOD-
PRESS 3,3,3,3,3

THEN: 10 MINUTE AMRAP
10 KETTLEBELL SWINGS 1.5 POOD/1POOD
10 BOX JUMPS 24"/20"
10 AB MAT SIT UPS

ATTENTION:
CROSSFIT TAKEOVER WILL BE OPEN ALL WEEKEND WITH SOME CLASS MODIFICATIONS DUE TO THE CROSSFIT GAMES SECTIONALS. THE FRIDAY 630AM CLASS AND 9AM CLASS ARE STILL SCHEDULED BUT FRIDAY AFTER WILL BE OPEN GYM ONLY FROM 3PM-7PM. SATURDAY AND SUNDAY WILL BE OPEN GYM ONLY FROM 10AM-2PM. NORMAL CLASS SCHEDULE WILL RESUME MONDAY. THANKS GUYS, AND MAKE SURE TO WISH GILLIAN AND DOM GOOD LUCK THIS WEEKEND.
-ANDY G.

WORKOUT-03/24/10

TY HOCKSTAFF-SHAMROCK MARATHON FINISHER!

IT STARTED WITH AN ATTEMPT TO SIGN UP FOR THE SHAMROCK HALF MARATHON. WHEN HOCKEY FOUND OUT THAT THE HALF WAS SOLD OUT HE DID THE ONLY LOGICAL THING ANY GUY WITH MINIMAL RUNNING EXPERIENCE WOULD DO....HE SIGNED UP FOR THE FULL! SEVERAL MONTHS OF HARD TRAINING AND IMPROVED EATING HABITS AND OUR FRIEND TY HOCKSTAFF IS A SHAMROCK MARATHON FINISHER! NOW THAT YOU ARE DONE MESSING AROUND WITH THE LONG SLOW DISTANCES LETS HIT SOME WODS!!!
-ANDY G.

WOD-
"MURPH"
1 MILE RUN
100 PULLUPS
200 PUSHUPS
300 SQUATS
1 MILE RUN
*IF YOU HAVE A 20LBS VEST OR BODY ARMOR WEAR IT!

WORKOUT-03/23/10

  HEATHER O.-ARE YOU STILL NOT CONVINCED CROSSFIT CHICKS ARE STRONG?

WOD-
SQUAT CLEANS: WORK UP TO 1 REP MAX

THEN:
21-15-9
RING DIPS
OVERHEAD SQUATS 75/45LBS

WORKOUT-03/22/10

TIM CARUSO WAS ONE OF THE FIRST PEOPLE GILLIAN AND I MET WHEN WE MOVED TO VIRGINIA BEACH IN 2005. SO IT ONLY MAKES SENSE THAT TIM AND HIS WIFE JULES WOULD BE TWO OF THE FIRST PEOPLE WALKING THROUGH THE DOORS OF CROSSFIT TAKEOVER. TIMMY IS RELATIVELY NEW TO CROSSFIT BUT HIS LIFE REVOLVES AROUND HEALTH, FITNESS AND THE OUTDOORS. HE IS A FULL TIME FIREFIGHTER, COMPETITIVE SOCCER PLAYER, AND ONE SIC BODYBOARDER! NOW LETS SEE HOW IS DOES GOING UP AGAINST FRAN!
-ANDY G.

WOD-
30 BOX JUMPS 24/20"
30 GHD SITUPS
30 HIP EXTENSIONS
30 PULLUPS
30 BURPEES
30 WALKING LUNGES W/45-25LB PLATE OVERHEAD

*CONGRATS TO CROSSFIT TAKEOVER PARTNER JEREMY DREGER AND LOYAL SUPPORTER AND SOON TO BE CROSSFITTER TY HOCKSTAFF FOR FINISHING THE SHAMROCK MARATHON! TIMES AND PICS ARE COMING SOON! ESPECIALLY THE PICS OF JEREMY DRINKING A BEER HALF WAY THROUGH THE RACE!

WE GOT PULLUPS!

BIG THANKS TO EVERYONE FOR THEIR HARDWORK TODAY! ESPECIALLY TIM, PHIL AND NICK! I COULDNT BELIEVE HOW FAST THE BARS WENT UP!

WOD-
MAX ROPE CLIMBS IN 8 MINUTES(PHIL'S FAVORITE)

THEN

15-10-5
95/65 THRUSTERS
TOES TO BAR

*JEREMY AND HOCKEY: GOOD LUCK TOMORROW IN THE SHAMROCK MARATHON. REMEMBER, WHEN IT REALLY STARTS HURTING JUST LAUGH AND KEEP GOING!

WORKOUT-03/20/10 SPORTS DAYS!

CrossFit is such an awesome sport in itself that its easy to forget one the program's primary elements...."To regularly learn and play new sports". The weather is getting nice here in Virginia Beach so take every opportunity to get a bike ride in, play some beach volleyball or sand soccer or some pick-up basketball games. Starting in April CrossFit TakeOver is going to be scheduling weekend sporting events for all its members and friends as well as friendly competitions with the neighboring CrossFit boxes and gyms. Ideas and requests are greatly encouraged. Lets have some fun this spring and summer!

-ANDY G.

WOD-

4 ROUNDS OF

15 DEADLIFTS 185/135

20 PUSHUPS
400 METER RUN

WORKOUT-03/19/10

ITS OFFICIAL! CROSSFIT TAKEOVER IS UP AND RUNNING! MORE NEW EQUIPMENT  SHOWS UP EVERY DAY AND WODS ARE BEING CONDUCTED IN FULL FORCE! TOMORROW WE WILL BE RUNNING A 12PM AND 5PM CLASS BUT YOU CAN STOP BY ANYTIME. WE WILL BE DOING RENOVATIONS AND DECORATING BUT IF YOU STOP IN COME READY TO HIT A WOD!    
-ANDY G.                      

WOD-
BACK SQUAT 5 X 5

THEN

3 ROUNDS OF:
7 PUSH JERK 135/95LBS
25 DOUBLE UNDERS

WORKOUT-03/18/10 Summer's coming, are you ready?

                                  VA Beach Ocean Front

WOD-
AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES
10 SQUAT CLEANS 115/75 LBS
10 BURPEES
10 ABMAT SITUPS


The world's best athletes. See if you agree.....

http://bleacherreport.com/articles/178752-the-10-best-athletes-in-the-world#page/11

WORKOUT-03/17/10

                   GILLIAN-XCORP ADVENTURE RACE

WOD-
4 ROUNDS OF:
15 BOX JUMPS 24/20"
15 WALL BALLS 20/14LBS
15 OVERHEAD SQUATS 95/65LBS

03/16/10-REST DAY

FISH-TRAINING AT 20,000 FEET!

IF YOU ARE WONDERING WHY FISH ENDS UP ON THE BLOG AT LEAST ONCE A WEEK, THERE IS A GOOD REASON....HE TAKES HUNDREDS OF WORK OUT PICS!

UPDATE: OUR EQUIPMENT SHOULD BE DELIVERED TOMORROW AFTERNOON AND WORKOUTS AT OUR BIRDNECK FACILITY SHOULD BE UP AND RUNNING BY NEXT WEEK! STANDBY FOR DETAILS!!

WORKOUT-03/15/10

            Grant Pagarigan killing it at the Hawaii Sectionals!

WOD-
EVERY MINUTE ON THE MINUTE COMPLETE:
225/185LBS BACK SQUATS X 5
15 DOUBLE UNDERS

COMPLETE AS MANY ROUNDS AS POSSIBLE UNTIL THE YOU ARE UNABLE TO FINISH BEFORE THE MINUTE IS UP. POST ROUNDS TO COMMENTS.

WORKOUT-03/14/10

Megan- Seasoned CrossFitter and future Navy Wife

WOD-
Row 2k
Max Double Unders until the 10 minute mark
Max Power Cleans (135lbs) until the 12 minute mark
*Score is total reps of Double Unders and Power Cleans. Start the clock when you begin your row.

WORKOUT-03/13/10

Robert Young Pelton-The Adventurist

I started reading this dude's books around the same time I found CrossFit. Like CrossFit, Pelton's writings help you put a lot of life's little problems into perspective. Just like a driver cutting you off on the highway doesn't seem to matter that much after you repped out 100 burpees, Pelton paints a picture of war torn areas that make your lack of cell phone reception seem not quite as catastrophic. This guy has been to some of the craziest, most violent places on Earth and always seems to make it out. Two of his must read books are "The Adventurist" and "The Hunter, The Hammer and Heaven". Check out this dude's site!
-ANDY G.
http://www.comebackalive.com/site3.php?page_id=7


WOD-
"FRAN"
21-15-9
THRUSTERS 95LBS
PULLUPS

03/12/10-REST DAY

Justin, here are some pretty informative Paleo links dude. I also recommend trying some of the recipes that are randomly posted on the CrossFit Football website.

http://paleodiet.com/
http://www.nerdheaven.dk/~jevk/paleo_intro.php
http://www.marksdailyapple.com/
http://www.urbangetsdiesel.com/  This chick has some awesome paleo resources on her blog!

WORKOUT-03/11/10

    Dom- Awesome Coach, Outstanding Athlete, Kick Ass Friend!

WOD-
5 ROUNDS OF:
5 DEADLIFTS 275LBS
10 BURPEES

TAKEOVER UPDATE!
We are in the final stages of our commercial affiliate process. We found a great place on Birdneck past the golf course and have equipment on order. I am still working all the legal paperwork stuff but we should be all set in the next few weeks. Although I am looking forward to taking CTO to the residents of Virginia Beach I
would love to see the CrossFit community on Naval Station Norfolk continue to grow so if you know anyone who has their CrossFit level one certification or is getting it soon please have them email me at crossfittakeover@yahoo.com. Thanks guys and keep training hard!

-ANDY G

WORKOUT-03/10/10

HAVE FUN TOUGH GUYS!

WOD-

RUN 10K

ATTENTION: WE ARE RUNNING A 10K AT 0715 AND MEETING AT THE MARINE GYM AT 0630 FOR A SKILLS/WARM-UP

WORKOUT-03/09/10

Drew at the Ohio Sectionals with two CrossFit legends! Chris Spealler and Josh Everett

Sorry about the late post guys. I didn't get back from flying until Midnight. Here's your WOD....Crush it!

"ANGIE"
100 Pullups
100 Pushups
100 Situps
100 Air Squats

-post times to comments

03/08/10-REST DAY

                                Anderson-Enjoying nature POST-WOD

Here's some links to some interesting and informative sites-

http://ditillo2.blogspot.com/

http://startingstrength.wikia.com/wiki/Wit_and_Wisdom_of_Mark_Rippetoe

WROKOUT-03/07/10

       XCORP Adventure Race Finishers hosted by Phil Rose

I got a message from the boys over in Bahrain today. They had just completed GI Jane (100 burpee pullups for time). I could tell from their short message that they were all super amped about their accomplishment. It was Jamie and Nick's first time tackling such a painful WOD and Fish crushed it like he does every other WOD he attempts.  Anyways, the meassage came at a perfect time for me. This week has been exciting but stressful and my workouts have suffered. Reading the quick comment pumped me up for my workout today. It didn't even matter that I was by myself at a globo-style base gym. I got in a great workout fueled by a quick reminder about how fun this sport of CrossFit really is. Thanks Guys! Keep training hard and sharing your experiences. Sometimes you don't realize how your excitement inspires others!
-ANDY G.

WOD-
Press 1,1,1,1,1
Push Press 3,3,3,3,3
Push Jerk 5,5,5,5,5

WORKOUT-03/06/10

                   THE "B- TEAM" (MAC,FISH,TACO,Z,CASEY J.)

THE "B-TEAM" Workout
50 Back Squats (95lbs)
50 Ball Slams (20lbs)
50 burpees
50 box jumps 24"

WORKOUT-03/04/10

                          Bubba enjoying life on the North Shore


WOD-
As many rounds as possible in 20 minutes of:
250 meter row
2 rope climbs
10 ring dips

ATTENTION- LOOKING FOR A LEVEL ONE CERTIFIED TRAINER TO TAKE CHARGE OF OUR MILITARY AFFILIATE ON NAVAL STATION NORFOLK. WE ARE IN THE PROCESS OF TURNING CROSSFIT TAKEOVER INTO A COMMERCIAL AFFILIATE IN VIRGINIA BEACH. WE WILL STILL BE CONDUCTING WORKOUTS AT THE MARINE GYM UNTIL THE TRANSITION IS COMPLETE. I WILL KEEP EVERYONE POSTED ON OUR PROGRESS. THANKS! -ANDY G.

03/03/10 REST DAY

                          MIKEY B.  LEARNING THE OVERHEAD SQUAT

The Road Less Traveled

Today was a great training day here on Naval Station Norfolk! I learned some things today. I learned Mikey B. is a natural on the concept 2 rower. I also learned sailors hate knees to elbows! Great job afternoon class. You guys killed it!
-Andy G.

WOD-

"DT"
5 rounds of-
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

ARE YOU GETTING YOUR OMEGA-3s

Fish is a great source of omega three fatty acids and protein but it is important to make the right fish choices and prepare it properly. Mark Sisson from "Mark's Daily Apple" drops some knowledge on how to broil fish. Check it out!
-ANDY G.
http://www.marksdailyapple.com/how-to-broil-fish/

WOD-
3 rounds of-
12 Overhead Squats 95lbs
20 burpee-pullups