« Friday June 28, 2013 »

2 years ago I parked in an empty back lot, and poked my head into a warehouse and asked the shirtless guy rowing if I could drop-in on a class. Turns out he owned the place. I really liked the vibe, and convinced my girlfriend to sign up with me—and CrossFit Local quickly became my favorite place to be.

The folks that make up the Local community are the people I feel closest to in NC, and I’m going to miss being able to show up at my second home and see all of my friends. I had never coached before Chad gave me that opportunity, and now it is my favorite thing that I do. I get excited to go to a class, see who shows up, and help people get stronger, faster, and all-around more capable as human beings. I’ve visited many other CrossFit facilities around the country, and CrossFit Local is really special—the owners care deeply about doing good work, the coaches are incredibly talented and passionate about improving athletes. The community is a healthy, fun, supportive group that I will miss terribly.

We’re off to Philly for the next adventure, and I want to thank you all for making these couple of years so fulfilling. I was hesitant about moving here, and now I don’t want to leave.

Workout of the Day

A.
Spend 15 mins finding your 1RM of each:

Weighted Dip
Freestanding Handstand

B.
"Justin"

3 rounds for time:

10 Deadlift 315/205#
10 C2B pull-ups
10 Wall balls 30# to 11’/20# to 10’
50 Double-unders

Comments

[Local]

Simple and beautiful my man. I can't thank you enough for your kind words and the encouragement that you've given me on a constant basis. Your hard work and determination are truly valued. Thank you for being part of what makes Local so special :)

[Bradley McD]

All the best Coach J. You're an inspirational athlete and a eloquent and motivating instructor. It's been a pleasure getting to know you. The worst thing I can think of about you is the WOD you posted today. Smooch.


as for that...
1 RM weighted ring dip: 64#
10 second Handstand hold. (weak sauce today)

I rolled L2+ (50 DU) on "Justin" today. 9:32. Clearly that was a mistake. I promise I'll do worse next time.

Soupbone

[justin]

What a morning! Big 6am class went after this one hard, and set the bar high. I hung out and watched Z, Frost and Kim go after it at 7am with Frosty and Z both nailing the C2B hard. Did it alone at 8:30 (i couldn't in good conscience NOT do this WOD) and got 15:05. C2Bs were hard to string together, failed 4 or 5 wall balls (missed the wall), gassed on double-unders. A big 9am class went after this for real and (of course) the Silver Fox beat me by 6 SECONDS. I can't win. An amazing effort by all today, I wish the rest of the classes speed and no failed wall balls. It's been an honor to coach and work with you all. Peace.

[Mike F]

Got up to a 100# weighted dip before I stopped due to time (I started super lower because I had really never tested this). I'd like to try this again now that I know what that feels like and figure out what my max is. Thanks to Ned for the coaching on the freestanding handstand, I definitely saw improvements immediately.

WOD with 245# DL: 16:40. Blarrrrrrrrrgh. That is the first time I have done a multi-round, multi-exercise WOD where wallballs were far and away the WORST thing. The difference between a 20# med ball at 10' and a 30# slamball at 11' is so huge I can't even begin to describe it. I must have no-repped myself about 8 times due to missing the target. Protip for those tackling this - WEIGHT ON YOUR HEELS AND USE YOUR HIPS. If you're like me and typically do these with your weight on yout toes and push through your quads some but mostly with your upper body, you are in for a world of hurt.

A tip of the cap to Rebecca and Justin as they move on to their next adventure. You two are a couple of the smartest, funniest, friendliest, and fittest people I know and will be sorely missed. I hope Philly treats you both well, but if it doesn't, I know a HYOOGE group of folks down here who will welcome you back with open arms.

[Fred L.]

Did my Olympic total under Justin's guidance. Finally got 155 snatch, but only re-established 205 on clean and jerk for a total of 360. Cleaned 215 a few times and got close, couldn't pull it off.

Good luck, Justin!

[Dan T]

You and Rebecca will be missed Justin. Great getting to know you both in and outside the box.

Not sorry that I missed your WOD. That's a lot of deadlifts at 315....

[KT]

Good WOD. But sad that Justin will be leaving. He has been an awesome coach. He fully engages throughout the workout -- even the WOD part. He personally addresses everyone in the class and it means a lot. Also it's so obvious all the time how much he loves coaching which is really cool too. But his WOD music preferences are a little off haha. Have an awesome time in Philly keep us updated!

[Emily H.]

Justin and Rebecca I'll miss you! Best of luck and many happy workouts in Philly!
I dropped into CrissFit Coastal in Wilmington and chased Marian's time in the Filthy Fifty. I finished in 40:17.

[Coach Zach]

Best of luck you guys! You will truly be missed, please don't be strangers!

[Meg R]

Bye Justin and Rebecca! I love you guys and I'm going to come VISIT you in PA. :)