Archive for October, 2013


(Revised) Wod for Thursday 10-31-13

October 31, 2013

Technique- 10 Minutes Pistol Practice

Skill/Olympic–  15 Minutes Clean and Jerk.  Work to a heavy single.  Athletes who Clean and/or Split Jerk during the Strength Movements, please substitute the Snatch.

Work- 15 Minutes in Zone 1 Athlete’s choice.  

Recovery/Prehab- Therapy Roll/Stretch in preparation for Friday’s 3×3 Squat.



“Sandstorm” December Competition

October 28, 2013

Brief Update:  While we’ve been running team focused WODS at open gym on Saturday’s,  many more of you expressed interest in the December 14th Competition than have attended these prep sessions.  It would help your performance a good deal to tackle some of these 4 person team based wods.  The pacing is different and the mid WOD communication is something that gets better with a little practice, so I hope some of you who have yet to attend will do so in the remaining 5 weeks.

That said,  competition participation IS encouraged, even if you’ve been unable to get to the prep sessions.  So you are still welcome to compete as long as 1) there’s interest on your part and 2) your movement is decent.      All that said,  we will begin firming up the team lineups soon.  Anyone who wants to compete, please confirm your commitment in the comments section below.  The competition is Saturday, Dec 14 and will likely run the whole day, typically kicking off around 8-9 in the am.  If you commit, please take it seriously.  You’ll have 3 teammates counting on you.



WODs for Monday through Thursday — Strength Bias Final Week

October 28, 2013

This your 12th and last week of our Strength Biased Cycle.  This week on your recurring lifts you will look to peak on one of your sets of 3×3.  From that we should have a good idea of what weights to start at when we test single rep maxes next week.

Below our 4 days worth of WODS, but check back regularly as changes are entirely possible.


Strength 1-   3×3 Deadlift for Load.  Peak on any single set.

Strength 2-  Stiff Legged Deadlift 3×3 For Completion tempo controlled at 2-1-2-1

Strength 3- Good Mornings 3×3 

Work-  For Completion  (No Time Element)  10 Rope Climbs.  


Strength 1-  3×3 Overhead Movement for Load.  Peak on any Single Set

Strength 2- EMOMx5  Heavy Overhead Singles.

Strength 3- Scapular Retractions with a band.

Work-  TBD


Strength 1-  Pullups 3×3 For Load.  Peak on any one set.

Strength 2-  3x Chin Above the Bar Static hold for Max length 

Work–  Helen  rft run 400 m/ 21 KB Swings/  12 Pullups


ELIZABETH-  21-15-9 For Time of Squat Cleans 135/95,  Ring Dips.




Party Info. Open Gym 10-12. No track workout before hand.

October 27, 2013

Address– 3915 Appleton Way.  Wilmington NC  28412


Parking- Pull Diagonally onto the lawn, preserving the driveway for people to back out on.  Additionally, please note the photo below.    There is ample off the street parking one house away. As you face the front door, track left past our next door neighbor.  Immediately thereafter is a good 50 yards of undeveloped woods where you can park on either side of the street.

Provided– Pumpkin/Vodka Punch, Bourbon and Soft Drinks.  2 Spare Halloween Costumes for procrastinators.  Some light  food.  Contributions welcome.

Any questions, please call me at 917 573 7824

Looking forward to Seeing you all!




WOD for Friday 10-25-13 and Member Appreciation Party Address

October 25, 2013

Strength 1-  Squat movement for load 3×3

Strength 2-  Alternate Squat Movement 3×2


10 rds for time of 

5 toes to bar 

10 Grasshoppers

15 Airsquats


Your member appreciation/ Halloween Party is at 3915 Appleton way.  ILM, nc 28412.  8 PM– Light food and Signature Seasonal  Cocktail provided.  Please RSVP in the comments if you are attending (and havent already).


WOD for Thursday 10-24-13

October 24, 2013

Warmup/Movement Review


10 MInutes-  Repeat the following for max load.  1 Power Clean, 1 Hang Squat Clean, 1 Split Jerk


10 Minute-  Repeat the following for max load.  3 Touch and Go Snatches (full).


Then work capacity, either 15-20 minutes in Zone 1 or CF Open 11.1  AMRAP in 10 of 30 Doubles/15 Power Snatch 75/55


Remember! No 1230 or 130 on wednesday 10/23/13 WOD for Wednesday 12/23

October 23, 2013

Strength-  3×3 Pullup For load.  Locked elbow.  No demand that you dead stop.  If you can rebound and pull from rep 1 to 2 and from 2 to 3 you can do so.


Strength 2-  Work your kip, butterfly or muscleup for 8 minutes.


Work-  Spend 15-20 Minutes in Zone 1 (break a sweat pace) on any mode you like.  If you dont have decent double unders you MUST spend your first 4 minutes practicing.


CrossFit Open Workout 11.1

10 Amrap  

30 Double unders

15 Power Snatches @ 75/55