Props to Christine on getting her first pullup tonight! Keep up the good work!
Lift Up
Strength/Skill
A1: Stone Carry(Bear Hug) (3x60m(3 laps on grass))
Bear Hug a stone/Dball and carry
A2: Strict Handstand Push-Ups (3xAMRAP-1)
No deficit. Max Strict
Metcon (Calories)
18 Min EMOM
1) Deadlift x4 at 80% of 1 RM
2) 12 HR Pushups
3) Cals on Air Dyne in 20 sec.
Score Cals on Bike. Mark DL weight in notes.
Thrustunder Thunder
Strength/Skill
A1: Front Squat (4×5 Building)
A2: Strict Chest to Bar (3 sets of AMRAP-1)
AMRAP-1
Score largest set
Metcon
Thrust-Under Thunder (AMRAP – Rounds and Reps)
2 Thrusters 135/95
10 Double Unders
4 Thrusters
20 Double Unders
6 Thrusters
30 Double Unders
Repeat. Not an ascending workout. 2,4,6, then 2,4,6. Try and get comfortable with pushing the envelope on that set of 6 thrusters and fatigued DU’s.
Competitors 165/115
Mad Props to community impact extraordinaire and stud educator Lindsey McDermott on being crowned New Hanover County Schools Rookie of the Year!
http://www.nhcs.net/wordpress/timmarkley
February 22nd, 2017
Waiter! Snatch This, Please!
Strength/Skill
A2: Waiter Squats (4×4 @(20X1) Building)
A2: Dumbbell High Pull-Single Arm (4×4 @(30X1) Building)
No Sumo. No Deadlift. Just High Pull
Metcon
Snatch This! (Time)
For Time-20 Min Time Cap
30 Pwr Snatch 75/55
30 Wall Ball 30/20-10′
20 Pwr Snatch 95/65
20 Wall Ball 30/20-10′
10 Pwr Snatch 135/95
10 Wall Ball 30/20-10′
Competitors 30@95/65 20@115/85 10@135/95
Riding the Pine
Strength/Skill
A1: Bench Press (5×2 Building to Today’s Heavy Double)
A2: Weighted Cossack (3×10 (5 per side) alternating)
Holding a dumbbell or kettlebell in the goblet position.
stay low if you can, but stand up between reps if needed.
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min Amrap
4 Single Arm Dumbbell Hang Squat Clean(right) 50/35
30 Double Unders
4 Single Arm Bumbbell Hang Squat Clean(left)50/35
30 Double Unders
Week 10.
Time for a deload. Due to the open and date of acquisition we elected to observe 2-5 week cycles leading up to the first week of the open. After this deload we will move to a more traditional 4 week cycle, bringing on a heavier loads, smaller rep sets, and more neurological load.
Monday February 20th
Jerk Chicken Wings
Strength/Skill
A1: Split Jerk (1 Rep Max)
A2: Lat/Scap Mobility of Choice (2 rnds of work per side)
45 seconds per side. Got some fun ones planned here.
Metcon (No Measure)
21 Min EMOM
1: 4 push press @65-75% of todays best jerk
2: 7 C2B
3: 10 Burpees
Hey y’all,
We haven’t been using the blog as much since Wodify keeps you up to date on the daily workouts but I wanted to keep everyone in the loop on a couple of changes.
Mainly the Happy Hour at the Bar class which is now the official workout for Friday at 6pm and will feature some sort of barbell cycling and beer. This week will be super fun with a Thruster Ladder featuring 5 barbells. You can of course do the crossfit wod if you prefer but the barbell complex will be the coached class.
Also, Sundays now feature open gym until 2 pm and then Oly class with Kayla from 2 to 3.
I hope to see you there!
-JH
Hey folks!
We are launching the 2017 Wellness Challenge tomorrow, January 14th. We are going to get things rolling at 10:00, running heats for the exercise component through as quickly as possible. As soon as the workout is finished we will dive into an effective path for goal setting, then dig into some ideas around nutrition and fueling your amazing system! We will end with a Q&A and the goal is to leave no unanswered questions.
Please join us!
JV
Hey Folks!
Exciting week this week at CrossFit Carolina Beach.
This week brings us to a heavy end to our base level building over the past 4 weeks(can you believe it?). Some heavy days coming and a few interesting test to be held before a good deload week.
The diet challenge kick off will be held on Jan. 14th. There will be a physical testing component with it: This test will be conducted starting at 10:00am, and we will run heats until all are finished. We will start the Nutrition and Goal Setting Seminars immediately following the last heat. Please bring yourself some post workout food to snack on while discussions take place. I have planned on ending with a Q&A that has no time limit to make sure all questions, ideas, and philosophies are understood.
January 15th has us with in Greensboro with a large competitions in which many CFCB members will be competing. Join us at the Greensboro Coliseum for an all day event and to support those involved!
See you all soon!
JV&JH
Hey Folks!
A few community announcements for you!
1: Yoga-
Saturday 7th at 8:45AM
Saturday 14th, at 8:45AM
Tuesday 17th at 7:00PM
Saturday January 21st: no yoga
2: War of the Wod’s 2016
CrossFit Greensboro is hosting the War of the Wods at the Greensboro Coliseum this year on January 15th for teams. We have many folks competing this year: Jill & Eileen, Rachel and Lindsey, Lindsey and Ryan, and Jordan and Marissa. Go cheer them on if you can!
3: Nutrition Challenge and Goal Setting Seminar
We are excited to start the Nutrition Challenge on Saturday January 14th. The workout of the day will be the same one we test for the nutrition challenge, hosting classes at 10:00 and 11:00. As soon as the last group finishes at 11:00 we will start the Seminar, bringing a great deal of information and ideas to entertain for your journey in fitness and health.
Also: Don’t forget!
Happy Hour at the Bar tonight at 5:30.
Group Classes at 10:00 and 11:00
Best,
JV&JH
Hey Folks!
Lots of good work the past few days.
Tomorrow:
Single arm overhead squats (dumbbell or farmers bar)
350m row repeats at best 500m pace
followed by:
15 min AMRAP of
16 Plate overhead walking lunges (45/25)
15 bx jmps (24/20)
12 HR push ups
9 t2b
6 push press (115/75)
Friday has some good back squat work and a chipper.
Saturday has us round out the week with a hero wod.
Best!
JV&JH
Crossfit Carolina Beach Daily Workout 