Tuesday July 9, 2013

Jeopardy WOD is THIS SATURDAY!

We will be having a fun and competitive “Jeopardy” style team WOD on Saturday, July 13. This WOD was designed by Kevin Lawrence, our Local friend serving in the Peace Corps in Mongolia. It promises to be full of laughs, fun and hard work! This will be done from 9-11 AM. No regular WODs. Don't worry, you'll leave tired and sore :)

Workout of the Day

A.
Spend 5 mins working on Nose-to-Wall Handstand Hold

B.
Five sets of:
Back Squat
5 reps @ 75% of 1RM
Rest 3 minutes

C.
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Ring Dips

L2:
5 Burpees
5 Jumping Bar Dips

L1:
5 Burpees
5 Parallette dips

Monday July 8, 2013

The Best Part of Your Day? by Coach Chad

There's a few things in my life that I feel like I'm pretty good at. One of those is making a delicioius cup of coffee. You might see me hugging a mug while teaching my 9 AM class each morning. Truth is, I love the stuff. Not in the "I'm a computer nerd and I drink 40 cups a day" way. More in the "this tastes so good that you could punch me in the face and I wouldn't care" way.

Is your coffee that good? Are you still using Sanka instant coffee (I just threw up in my mouth a little bit typing that)? Well get ready because here's the recipe for success!

1. Start with good water. Preferably filtered. Don't have a filter? Get one.

2. Get that good water hot. You need water that's just off the boil (~200º F) to extract all of the flavor. Use that kettle that's been on your stove all these years.

3. Use fresh roasted WHOLE bean coffee. Our area has some amazing roasteries right around the corner (Carrboro Coffee, Counter Culture, Joe Van Gogh, Larry's Beans, etc). You want beans that were roasted in the last few days.

4. Throw those delicious beans in a burr mill grinder. I use this one and it's fantastic. You want to use the grounds as soon as you grind them. Coffee loses flavor very quickly after grinding so take advantage while you can!

5. Use a good coffee-making system. I prefer a french press because it's simple and easy to clean. Four minutes and you're done. I also have this brewer for when I'm in a hurry. It does a good job but that french press is hard to beat if you have the extra few minutes.

You could stop there and enjoy your mug of delicious black coffee OR you could take it one step further and really kick it into overdrive.

6. Make some bulletproof coffee (optional). This stuff is so yummy that it might make you faint. Do you usually use cream in your coffee? If so, this is about to change your life.

• Put your yummy black coffee in the blender (don't worry, you'll get it back)!
• Add 1 Tbs (per mug) of Kerry Gold or other UNSALTED grass-fed butter
• Add 1/2 Tbs (per mug) of coconut oil
• Blend that baby for about 10 seconds

I'm telling you this stuff will knock your socks off. So what are you waiting for? Isn't it time to upgrade your morning?

Workout of the Day

A.
Five sets of:
Hang Squat Clean x 2.2.2 reps
(rest 10 seconds between 2 rep clusters)
Rest 3 minutes

B.
Three rounds for time of:
250 Meter Row
135/95 lb Power Clean x 10 reps
Pull-Ups x 15 reps

L2:
250 Meter Row
105/75 lb Power Clean x 10 reps
Pull-Ups x 7 reps

L2:
250 Meter Row
75/45 lb Power Clean x 10 reps
Vertical Ring Rows x 15 reps

Saturday July 6, 2013

Who doesn't think of dressing up like Ninja Turtles on the 4th of July?

Workout of the Day

A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes

B.
Three rounds for time of:
135/95 lb Push Press x 10 reps
Toes to Bar x 15 reps

L2:
105/70 lb Push Press x 10 reps
Toes to Bar x 7 reps

L1:
75/45 lb Push Press x 10 reps
Hanging Leg Raises x 10 reps

Friday July 5, 2013

And the hits just keep coming! Today we say goodbye to Alex M and Aaron B. Both of these guys have been around for almost two years and are true Locals to the core. We wish them well as they move to Dallas, TX and Washington, DC. Hope to see you soon guys!

Workout of the Day
A.
Every minute, on the minute, for 10 minutes:
Hang Squat Snatch x 1 rep

*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%
*Sets 7-10 – 75-85%
Keep the focus on good speed, footwork and perfect mechanics.

B.
Three rounds for time of:
2 Rope Climbs (15′)
4 Clean & Jerk (165/110 lb)
6 Handstand Push-Ups

L2:
2 Rope Climbs (10′)
4 Clean & Jerk (125/83 lb)
2 HSPU Negatives

L1:
4 Pull-up Negatives
4 Clean & Jerk (85/53 lb)
4 Strict DB Press (30/20 lb)

Wednesday July 4, 2013

Happy Independence Day Locals!!!

July 4th Schedule Changes 

TODAY  - only ONE WOD at 10 AM! Bring some food/side dishes to share and we'll have a 4th of July picnic after the WOD!
Friday July 5th - 6 and 7 AM classes canceled; all other regularly scheduled.

Workout of the Day:

A.
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

B.
“Team America”

In teams of two complete:

100 KB Swings 24/16kg
50 Burpees
30 Toes-to-bar
10 Snatches (any style) 155/105#
30 Toes-to-bar
50 Burpees
100 Partner Wall Balls 20/14#

All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time. The only exception is the Partner Wall Balls which must be performed by teammates alternating Wall Ball shots. This means one teammate performs a Wall Ball shot, while the ball is in the air the other teammate steps in, catches it, and performs another Wall Ball shot. All reps must be performed alternating.

L2:
100 KB Swings 20/12kg
40 Burpees
20 Toes-to-bar
10 Snatches (any style) 115/75#
20 Toes-to-bar
40 Burpees
100 Partner Wall Balls 16/10#

L1:
100 Russian KB Swings 16/10kg
40 Burpees
20 Hanging Leg Raises
10 Snatches (any style) 75/45#
20 Hanging Leg Raises
40 Burpees
100 Partner Wall Balls 12/6#

Wednesday July 3, 2013

Local Athlete Spotlight: Graig M.

Hometown: Cleveland, OH
Age: 38
Occupation: Social Worker/School Administrator

When did you first start CrossFitting? Fall 2012

When did you first start training at Local? Fall 2012

Tell us about your sports & fitness background.

I'm not a competitive guy. I enjoy playing, but don't care about winning. I have played basketball for most of my life. I love swimming. I haven't lifted weights since high school, so CrossFit is a real change of pace.

How did you first get exposed to CrossFit? Take us back to your first WOD... what was it, and how did it feel?

I heard about CrossFit from someone who appeared to be totally out of shape but was clearly in love with CrossFit. That really impressed me and made me curious. When I finally came to participate, my first WOD wasn't as hard as I expected. I walked out feeling really good. The next day I realized that I had exercised some muscles that hadn't been pushed in a long, long, time!

What sort of changes have you seen in your body, health and fitness since starting CF? (before / after)

The thing that has surprised me the most after just a short time in CrossFit is how my grip strength has changed. A desk job doesn't prepare you for weights and kettlebells!

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?

I get up earlier than I thought I would. That started on workout days, but has become part of my routine.

Please share with us any favorite CrossFit/Local moments.

I am very proud to be the only guy in the new member pictures who is wearing a tie. That is some badass workout gear.

Any advice for people just getting started?
Learn how to take care of your back while lifting.

What are your hobbies, interests and/or talents outside of CrossFit?

I love working with kids. I love listening to music (live and recorded) and making mixtapes for people. I get a lot of enjoyment out of storytelling, including in competitions.

*If you want to be a featured Local athlete, just fill out this quick survey!

July 4th Schedule Changes

Today - regular schedule
Thursday July 4th - only ONE WOD at 10 AM! Bring some food/side dishes to share and we'll have a 4th of July picnic after the WOD!
Friday July 5th - 6 and 7 AM classes canceled; all other regularly scheduled.

Workout of the Day:

A.
Five sets of:
Hang Squat Clean + 2 Front Squats
Rest as needed

B.
Three rounds for time of:
20 Kettlebell Swings (32/24 kg)
10 Chest-to-Bar Pull-Ups

L2:
20 Kettlebell Swings (24/16 kg)
5 Pull-Ups

L1:
20 Russian Kettlebell Swings (20/12 kg)
10 Vertical Ring Rows

Tuesday July 2, 2013

Holy crap! It's a PR PR!

That's right people. Within six days, you managed to rack up a whopping 100 PRs. That's just absurd. Now go on with your bad self!

Workout of the Day

A.
5 mins practicing freestanding handstand

B.
Three sets of:
Push Press x 4-5 reps
Rest as needed

Make these as heavy as you can handle.

C.
Complete as many rounds and reps as possible in 6 minutes of:
10 Ring Dips
10 Handstand Push-Ups
10 Burpees

L2:
5 Stationary Dips
5 HSPU negatives
5 Burpees

L1:
5 Parallette Dips
5 Strict DB Presses 20/10#
5 Burpees