Saturday June 22, 2013

Thank you to whoever left this on my desk. Amazing!

Workout of the Day

A.
Four sets of:
Bench Press  x 2-3 reps @ 30X1
Rest 2 minutes

B.
In teams of three, with only one partner working at a time, complete the following as quickly as possible:
75 Burpees
100 Kettlebell Swings 24/16kg
150 Anchored Sit-Ups
200 Air Squats
1200 Meter Relay Run

L2: Russian KBS 20/12kg

L2: Russian KBS 16/10kg

Friday June 21, 2013

Workout of the Day:

A.
Take 10-15 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

B.
In teams of two, partners alternate full rounds to complete five rounds each of:
500 Meter Row
45/30# Dumbbell Man-Makers x 10 reps

L2: 30/20#

L1: 20/10#

Take the Challenge - How much can you improve?

Thursday June 20, 2013

Are you one of the cool kids?

Only if you're signed up for the snatch clinic next week! We understand how frustrating this lift can be, but it can also be so much fun! Come spend a evening being coached by Kelly and fall in love with the snatch. She will show you a simple and easy to implement progression so you can become not only comfortable with the snatch, but excited about it! She will teach you the following:

• hook grip
• three pulls
• drills and progressions
  

She will also implement the Coach's Eye technology via the iPad so you will leave with a video analysis of your snatch with some specific feedback on what to work on! This will be hands on so bring your lifting shoes, wrist wraps and any other accessories you need to do work!

If you are planning to participate in the upcoming PR Challenge (like one of the cool kids) this clinic will be extremely helpful!

Tuesday, June 25 from 6:30-7:30
Cost is $10

Sign up here or on the events board at the box!

Workout of the Day
A.
Five sets of:
Hang Snatch + Snatch
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5 seconds between jumps)
Rest 2 minutes

B.
For time:
300 Meter Run
Burpees x 10 reps
Pull-Ups x 15 reps
95/65 lb Overhead Squats x 20 reps
Pull-Ups x 15 reps
Burpees x 10 reps
300 Meter Run

L2:
300 Meter Run
Burpees x 10 reps
Pull-Ups x 7 reps
65/35 lb Overhead Squats x 20 reps
Pull-Ups x 7 reps
Burpees x 10 reps
300 Meter Run

L1:
200 Meter Run
Burpees x 10 reps
Vert Ring Rows x 15 reps
15 lb Overhead Squats x 20 reps
Vert Ring Rows x 15 reps
Burpees x 10 reps
200 Meter Run

Wednesday June 19, 2013

Congratulations to Coach Shea and his beautiful bride Amy!

Take the CrossFit Local Oly PR Challenge - How much can you improve?

Workout of the Day
A.
Eight sets of:
Back Squat x 2-3 reps @ 30X1
Rest 2 minutes
(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)

B.
Complete as many rounds and reps as possible in 6 minutes of:
135/95 lb Thrusters x 3 reps
Pull-Ups x 6 reps
32/24 kg Kettlebell Swings x 9 reps

L2:
105/70 lb Thrusters x 3 reps
Pull-Ups x 3 reps
28/20 kg Russian Kettlebell Swings x 9 reps

L1:
75/45 lb Thrusters x 3 reps
Vertical Ring Rows x 6 reps
24/16 kg Russian Kettlebell Swings x 9 reps

Tuesday June 18, 2013

Introducing CF Local's Oly PR Challenge

THE CHALLENGE:

Max Snatch

Max Clean & Jerk

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THE DETAILS:

Challenge Prelims: Saturday, June 29 – All Classes

Challenge Finals: Saturday, August 24

Entry Fee: $30 ($20 goes for prize money)

Prize Purse: $20 x the number of participants

Prize Categories: Most Improved and Most Weight Lifted

*Challenge is open to ALL LEVELS*

How the Challenge Works

GET REGISTERED – The sign-up sheet is located on the upcoming events board. Indicate which division you want to compete in and how you will pay your Oly PR Challenge entrance fee of $30 (and remember that $20 goes into the purse for prize money).

CHALLENGE PRELIMS - Saturday, June 29. Set your preliminary Oly PRs. This will be the weight from which we calculate your improvement.

TRAIN – CrossFit, attend barbell club and the snatch and clean & jerk clinics for 8 weeks with the intention of improving your oly lifts

SHOW UP FOR THE FINALS – Saturday, August 24. Join your fellow Locals in an event intended to blow you away as everybody attempts to set new PRs!

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CATEGORIES

Snatch + clean & jerk weight = Total

Beginner: <1 ¼ x bodyweight

Intermediate: 1 ¼ - 2 x bodyweight

Advanced: >2 x bodyweight

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PRIZES

Greatest Overall Improvement for male and female in each category - 60% of the prize money will go toward this category

Most weight lifted by a male and female in each category

Most weight lifted as a percentage of bodyweight by a male and female in each category

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Take the Challenge - How much can you improve?

Workout of the Day
A.
Four sets of:
Push Press x 3-5 reps
Rest 2 minutes
L-Sit Tuck to Extension x 7-10 reps @ 1212 (2 sec in each position)
Rest 2 minutes

B.
“JT”
Complete rounds of 21, 15, and 9 reps of:
Handstand Push-Ups
Ring Dips
Push-Ups

L2:
HSPU w/ toes on a box
12-9-6 Straight bar dips
Push-Ups

L1:
DB Strict Press 20/10#
Parallette dips
Incline Push-Ups

Monday June 17, 2013

Lessons from the Muscle Up by Coach Kelly

On a whim last week, I decided to try a muscle up. Due to some wrist/elbow issues, I had not practiced the muscle up in about 6 months. I had just spent an entire weekend with my ipad watching both women and men do 30 burpee muscle ups at the CrossFit Games Regionals. Jealous? You betcha. Impressed? Absolutely. Inspired? Uh-huh. In the gym that day, Chad was doing muscle ups as part of his warm up. That's right... his warm up. I watched as he effortlessly turned over the rings and pressed out at the top. I locked in each part of the movement into my mind. I told him I just wanted to try one to see where I was now so I could determine what I needed to work on.

I set up a box beneath the rings. I walked over to the chalk bucket, rubbed chalk on my hands and wrists then set my false grip. One, two swings, and pull! All of a sudden I was up, way above the gym floor, looking down at a very shocked expression on Chad's face! I know my face mirrored his, then it hit me - I just did a muscle up!!!

I was now a member of the 'girls who can do a muscle up' club. A 3 year goal of mine and my last 2013 goal demolished! I am still in shock that I can do this movement and am terrified that when I try again the skill will have disappeared. Other than the smile that's been on my face for the last several days, the muscle up has given me some perspectives I want to share with you.

Set audacious goals. If your goals don't challenge you, scare you, intimidate you, inspire or encourage you, they're not big enough. If you haven't already, go write them on our goals board, share them with your coach, be accountable for them. In fact, I want everyone to post your 2013 goals in the comments below. Own them. Don't worry if you don't get them. Getting a muscle up was actually my 2012 goal. They will come!

1. Practice. I know I said I hadn't practiced the muscle up in 6 months - well, that's true, sort of. Did I follow a structured muscle up progression? No. Did I come into the gym every day and try a muscle up? No. But... did I continue strength cycles, making me stronger? Yes. Did I do ring dips every time they came up in a WOD? Yes. Did I work on my mobility so I could improve my nagging wrist/elbow issues? Yes. If you don't know what steps to take to make progress, ask! Do WODs you don't want to, try out barbell club, and sign up for the events we have programmed for you. They're FOR YOU!

2. Be coachable. I am blessed to have an amazing coach for a husband. I get the benefit of his undivided attention at the gym during off-hours. We use coach's eye videos to analyze what I'm doing and how to fix it. You all have access to all of our talented coaches who have a keen eye for correction and cues. Ask them to watch you, listen to their feedback and implement it.

3. Persist. Do you know how many muscle ups I tried and failed? Again and again and again. This was the same for pull ups, snatch, clean, and jerk. You don't get better by hitting your mark everytime. You get better by learning from your missed attempts, correcting them and trying again. Don't be afraid to fail. Embrace it, learn from it, correct it and conquer it!

Get inspired. Get some new PRs!

Workout of the Day
A.
Six sets of:
Deadlift
(All reps must be performed with PERFECT mechanics!)
Set 1 – 3 reps
Set 2 – 2 reps
Set 3 – 1 rep
Set 4 – 3 reps
Set 5 – 2 reps
Set 6 – 1 rep

Rest 3-4 minutes between sets.

B.
Using 85% of todays heaviest single, complete the following on the minute, every minute, for 10 minutes:
Deadlift x 3 reps
Burpees x 6 reps

Post weight and number of burpees completed (60 = perfect) to comments.

Saturday June 15, 2013

Apparently the Town of Cary has claimed our Princess Warrior :(

Workout of the Day

A.
Every minute, on the minute, for 10 minutes:
Front Squat x 1 rep

Start at 50% of your 1-RM and build by 5% every minute.

B.
In teams of two, complete:
100 Pull-Ups
300 Meter Farmer’s Carry (2 x 24/16kg)
100 Wall Ball Shots (20/14#)
300 Meter Farmer’s Carry
100 Burpee Box Jump-Overs (24/20″)
300 Meter Farmer’s Carry

L2:
50 Pull-Ups
300 Meter Farmer’s Carry (2 x 20/12kg)
100 Wall Ball Shots (16/10#)
300 Meter Farmer’s Carry
50 Burpee Box Jump-Overs (20″)
300 Meter Farmer’s Carry

L1:
50 Ring Rows
300 Meter Farmer’s Carry (2 x 16/10kg)
100 Wall Ball Shots (12/6#)
300 Meter Farmer’s Carry
100 Burpee Box Jump-Overs (12″)
300 Meter Farmer’s Carry