Archive for February, 2012

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WOD fo Wednesday 12-29-12

February 29, 2012

Thai Boxing Conditioning is an option at 6, 1230 and 6.

CrossFit

5 attempts.  Rest to recovery between attempts. Score is Single fastest time through the gauntlet.

2 Laps of Bear Crawl

10 Sandbag Squats

10 Knees to Elbows/Toes to Bar

10 Box Jumps

or

Run to the tiki bar and back for time.  Your choice.

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Two Great Opportunities

February 29, 2012

Our friends at CrossFit Wilmington are hosting their 2nd annual March Madness Competition.  Several of us competed last year and had a great time and regardless of your ability level I encourage you to consider competing this year.  It’s rare that we have the chance to get a good competitive environment without travelling, so mark your calenders for 3-24-12.  Registration link HERE.  While last year was free and this year  there is a $50 entrance fee, some important differences justify the cost.  There will be multiple events for ALL competitors, so no one will be eliminated early.  There will be age brackets divided roughly along the decades, paleo friendly food will be served and tshirts included. 

Second opportunity:   15 months ago just prior to our opening CFCB, I stumbled across Matt Thompson at   www.can9software.com   who, in an effort to build his small business website portfolio built my website FOR FREE!  He is extending the same offer, and if you are someone with a small business looking to save money on startup costs, you are NUTS not to take him up.  There is 20/month fee to host the site thereafter, but that rate is pretty competitive.  Any questions, please email Matt directly.

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WOD for 2-28-12

February 28, 2012

CrossFit –

Work Capacity 1- AMRAP in 15 minutes of 15 Wallballs/10 Pushups.

rest until Strength Bias is done

Work Capacity 2– AMRAP in 15 minutes of 2 Deadhang Pullups/1 Clean/2 Shoulder Press @ 115/75.  Full stop, no kip.  Use as much assistance as necessary to allow for strict, controlled reps.

Strength Bias

Lift– Shoulder press at 65/75/85% x 5.  Last set to fatigue.

Work- Above Work Capacity #1

 

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New Competition Event Links and Open Gym 10-12 noon.

February 27, 2012
Open Gym is 10 to 12 noon.  Please note some new editions to the events below.

Jacqui found this link to what looks like an AWESOME event.  Less run focused, more obstacle focused than most of these events.

http://www.setupevents.com/?fuseaction=events&series=BSC

This happens in Wilmington on 5-26.  I am definitely participating.

This is this October, and rumored to be one of the tougher adventure races.

http://toughmudder.com/events/carolinas-2012/

A little on the long side at 10 miles, and the obstacles are supposedly challenging.  I would love to go but travelling overnight is often beyond me.  Jade is in and looking for teammates!

http://www.lotiderun.org/

This one is here in CB on 3-17.   5 and 10k runs with some small portion on the sand.  I am running and I strongly encourage you all to do so.  The entry fee is pretty cheap. Proceeds go to kids with cancer, I think.   Immediately afterwards we’ll do the filthy fifty;  50 reps of ten different actions.  It all seems ok until actions 8 and 9, double unders and burpees.  You can just do the run, just the WOD or both.  The 5k/Filthy 50 double is a rough test of any CrossFitter’s endurance.

http://www.stepupforsoldiers.org/combatmudrunfull

This is an innaugural mud run performed on a course by ILM Airport on 4-14.  I think Kim Munley is the grand marshall or something like that.  Step up for Soldiers, a charity that benefits wounded veterans, is the beneficiary.

Our friends at CrossFit Wilmington are hosting their 2nd annual March Madness Competition.  Several of us competed last year and had a great time and regardless of your ability level I encourage you to consider competing this year.  It’s rare that we have the chance to get a good competitive environment without travelling, so mark your calenders for 3-24-12.  Registration link HERE.

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WOD for Monday 2-27-12

February 27, 2012

Strength Bias–  This is the first workout of your third cycle.  Four more weeks and then we’d retest and evaluate.  Please adjust your 1 rep max for calculations up 5lbs for Shoulder Press and bench Press and 10 lbs for Squat and Deadlift Movements.

At the conclusion of this 3rd cycle we will be at 12 weeks of strength bias programming.  At that point, I leave it up to you as to if you’ll continue.  You may, at that time switch exercises, for instance, from Front Squat to Back Squat,  eliminate exercises and/or just return to regular programming.  We will likely start a similar Olympic Lifting cycle that may be of interest.

Lift– 3×5 squat movment at 65/75/85% of your adjusted max. Final set to fatigue.

Work- 7 minutes of max reps burpees WITH a 6 in jump/touch target with both hands.  This is the first WOD in the CrossFit games open competition. 

CrossFit

Technique- Split Jerk. Spend 20 minutes on review and work to a heavy single.

Work-Same as above

 

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Open Gym 10-12noon. And, the return of team games. Teams and events announced.

February 25, 2012

The Honey Badgers are:  Brian, Sean, Marshall, Laura, Rebecca, Jorie. “They just dont give a shit!”

Team Honey Boo Boo is:  David, Shane, Brock, Jess R, Adelynn, Michaela  “They are superstars because they do PAGEANTS!”

1st Event– All team members run 300m.  Then each member completes 1 of the following actions in the order written 1) pullups 2) pushups 3) Kettlebell Swings 24/16 4) Box jumps 24/20  5) Deadlifts 135/95 6) Back Squats 135/95.  Teams then repeat the 20 rep actions but must change action, therefore, each member does 2 actions each.

2nd Event– Shoulder to Overhead 100 total reps from each gender for time @  95/65 .

3rd Event– Build and rebuild.  3 members from each team must breakdown and move a set mix of objects from point a to point b, reassemble, and return.

4th event– The remaining 3 members from each team must partner carry one another 100 m.  On teammate must be supported by either ONE or BOTH other members. All teammates MUST be carried for a minimum of 10 seconds.

5th Event– As a team 5 members must complete 200 situps.  The 6th member must maintain a static hold on the rings. Whenever the static hold breaks, the team can no longer advance their situp total.

Any tiebreakers will be determined then and there.

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WOD for Friday 2-23-12

February 24, 2012

Partner up.

Teams of 2 will complete the following for collective time.

Row 1000 m (-100 for every female member on your team)

100 Wallballs (20/14)

100 GrassHoppers

100 Overhead Squats (65/45)

Strength Bias will do your strength work first, then jump in.

Guys bodyfat soon, you can also look on your sheets at the gym.  People who weighed out early, I make no promises about when your numbers will be ready….