Archive for July, 2012


WOD for Tuesday 7-31-12

July 31, 2012

Strength 1-  Close Grip Bench Press @ 65/75/85% of 1 rm

Strength 2- Tempo Controlled Bench Press (regular grip) as follows: 2-2-x-1

Work- For time

Run 400m

10 Hang Cleans @ 155/95

10 Handstand Pushups

8 Hang Cleans


6 Hang Cleans


4 Hang Cleans


2 Hang Cleans


Run 400 m




WOD for Monday 7-30-12

July 30, 2012

STRENGTH 1 –  3×5 backsquat at 65/75/85% of 1 rm.  Final set to failure.

STRENGTH 2-  2×5 Backward Lunges.  2×5 Walking Lunges

WORK-  for time:  25 Burpee Jumping Pullups/25 Burpee Box Jumps


CFG 3 Final Notes

July 28, 2012

Again.  Please dont be late or you will likely be left behind.  At which point you can run after your team and catch up, but you will be without a golf cart and your day will be less fun.  3:30-Athletes briefing.  4-First event. Directions in the post immediately below this one.

Recall your entry fee is 20$. CASH ONLY PLEASE.  (Dont put me through having to remember that “so and so owes me $10”, there’s 35 of you.)  This is for food and beer at the end, and therefore Judges are subject to the same fee as the athletes.  Your golf carts and course access are FREE thanks to our gracious hosts Steve and Jackie White.

Alcohol on the course is allowed but is not provided for you.  Drink all you want but take the heat and the activity into account.  We’ve had some humorous vomiting in years past but as of yet no significant injury or medical issue and I’d like to keep that streak alive.  A small cooler with water/sports drinks would be appropriate.

Dress like you would for the gym if the gym was 100+ degrees.  This applies to shoes as well.  DO NOT wear golf spikes and DO NOT go barefoot.

We have more judges than we’ve ever had, which will reduce cheating, be it conscious or unconscious.  Two of them are the course owners.  Please make extra sure the heat of competition doesnt spill over into being rude to one of the judges.
I will see you on the field of battle tomorrow.    Michaela says “Prepare for Hell, you bitches!”



WOD for friday 7-27-12 CFG3 final check. DONT BE LATE.

July 27, 2012

Strength 1- Shoulder press 3×5 @ 60/65/70%

Strength 2- Push Jerk 1-1-1-1-1-1-1


HELEN 3 rds for time of 400 m run, 21 KBS, 12 Pullups


2 Rounds of KELLY

400 m run

30 Box Jumps

30 Wallballs
CROSSFIT GOLF–  Those of you still on the fence, please confirm TOMORROW that you are in or out.

Be advised, we tee off promptly at 4pm and cannot delay or we start to lose the necessary light. Please arrive at 330 for golf cart assingments/athlete’s briefing/opening ceremonies.

It’s supposed to be extremely hot, so plan accordingly regarding clothing and drinking.  Many of the events are a serious wod unto themselves.   Expect to conclude golf at around 630 or 7 and allot another hour for the awards ceremony.

Directions are here:  I suggest that you google map the route ahead of time.

Driving directions to Lakes Country Club  591 South Shore Drive, Southport, NC 28461

Wilmington, NC
1. Head north on S 3rd St toward Queen St
377 ft
2. Make a U-turn at Queen St
384 ft
3. Take the 1st right onto US-76 W (signs for U.S. 17 N/U.S. 421 N/U.S. 74)
3.6 mi
4. Exit onto US-17 S/Ocean Hwy E toward Shallotte/Myrtle Beach
9.4 mi
5. Turn left onto N Carolina 87 S/George II Hwy
8.5 mi
6. Turn left onto S Shore Dr

Destination will be on the left
0.9 mi
Lakes Country Club The: Maintenance
591 South Shore Drive, Southport, NC 28461

WOD for Thursday 3-26-12

July 26, 2012

STRENGTH 1-  3×5 Clean at 60/65/70% of 1 rm.  Catch low.

STRENGTH 2-  1-1-1-1-1-1-1-1 Tall Cleans

WORK- Tabata 1)Wallballs   2)Burpees 3) Kettlebell Swings (eye level/russian/power swings)


WOD for Wednesday 7-25-12. & more T shirts are here

July 25, 2012

Strength-  3×5 Weighted Pullup at 60/65/70% of 1 rm

Against some strenuous objections, we’re repeating our WOD from 7-13, with the double unders reduced from 50 to 25 per round.  What this does is makes the first round more significant in terms of scoring.  With a 300m run and 50 DU’s, your best strategy may have been to coast the first round and not score at all.  This change will prevent any “gaming down”.

Work- Three Attempts through the following tasks.  First Attempt 3 minutes.  Next Attempt 6 Minutes.  Final Attempt 9 Minutes.  Barbell actions score.

Run 300 M

25 Double Unders/100 Singles

25 Snatches 95/65

25 Thrusters 95/65

25 Back Squats 95/65

Snatch Grip Deadlifts for max reps as time allows 95/65.

Rest 2 minutes between rounds.

T shirts-

Black with CFCB- Things are Different Here FRONT,  Skull/Snake/Rose BACK.  s/m/l

Gold- Logo FRONT, Everyone Will Suffer BACK  s/m/l/xl


WOD for Tuesday 7-24-12 and CFG Events announced. PS- Beer included in your entry fee!

July 24, 2012

Strength 1-  Closer Grip Bench Press 3×5 at 60/65/70%

Strength 2- Top Half only CGBP  3×5 @ 110%

Work- 10-9-8-7-6-5-4-3-2-1  for time of



Knees to chest

CFG3- We will assume a default gender distribution of 2 women/2 men per team and scale accordingly.  We may also bias against the teams in the lead in order to keep the event closer throughout the day.  ‘

The order is undetermined as of yet, but count on these classics from years past:

Bear Crawl-  As a team, from tee to pins.  Your last member determines your score.

Med Ball Relay-  From tee to pins carrying the 10/14/20 or 30 lb medball.

Med Ball Throw-  Round robin advancement of the medball throwing only.

WheelBarrow Race-  We will designate switch points this year and equalize the distance every teammate is the “wheel”.

Golf Cart Push-  Possible changes to the format.

4 Events remain undetermined.

Think of a name for your team AND—-**Find a way to uniform your team, be it tshirts, sweatbands etc**  We need to keep you all straight.