WOD for MONDAY 5-11-15. CFCB3.0@ MJ

May 11, 2015

First,  a note of gratitude.  I am very afraid of missing anyone, so please forgive me if I do so,  there were a lot of you and I was all over the place geographically and mentally.

Including the outdoor facility at the Wilmington Athletic Club, this is the 4th CrossFit venue I have had the pleasure of opening.  and CFCB3.0@MJ was by far the biggest and most challenging undertaking.  More square footage, more equipment more everything and all complicated by some measure of bad weather and the first multiple-day illness I’ve had in quite some time (more about that at the bottom of the post).

Special thanks as follows-

Ryan Perkins-  Our Chief Structural Engineer and Spirit of CrossFit award winner exceeded all expectations and directed the dismantling and reassembly of the pullup rig under difficult circumstances.

Ryan F, Zack P, Steve M-  Structural Engineers.  Assisted the mechanical aspects.  Steve and Ryan contributed tools as well.

Scott Shapiro–  “Borrowing” office supplies on a grand scale,  Scott “facilitated” a company moving van which was INVALUABLE especially in the rain.

Rick C-  Took it upon himself to travel to, load, travel back, and unload 25 floor mats at 100 lbs a piece.   This saved us at least an entire day.

Larry K- Directed the removal, transport and installation of our astroturf.  Quite smoothly, I must say!

Marcia M- Who dragged mats and went out of pocket on bathroom essentials.

Jade D- Who outfitted the bathrooms.

Kate S- Cleaned CFCB 2.0 just ahead of the exodus.

General assistance provided by Kathleen W. and husband Richard and son Thomas.  Brad C.  Joel Nau, Micah, Cameron, 2014 Lifetime Achievement Award Winner Jacqui D and husband John, 2015 Lifetime Achievement Award Winner and current pregnant girl Adelynn G, Todd S.  who christened 3.0 with its very first bar drop, Jill S. fresh off her successful completion of CrossFit’s Level 1 Certification program,  Vilija, our aesthetic coordinator,  Matt (measure once, cut once, why waste time)?) W.  Melisa, Glenn M.  Greg B. Amber R. all chipped in some muscle. (I know I’m missing some people from Saturday.  Please remind me below.)

Lastly,  A VERY HEARTFELT thank you to the venue owners, everyone’s favorite Wilson’s,  Andrea and Clark.  From the inception of this idea over a year ago, they have been phenomenal to work with.   You have always made us feel as if you are invested in our success,  and that is very appreciated!  We are looking forward to the next 4 years!!

About the facility:

You will immediately notice two things vs 2.0.  A large increase in open floor space, and the expansion of the pullup rig.  The latter has been harder than expected due to some measurement discrepencies.  Short version is, we have about 50% of the pullup bars available.  Tomorrow is pullup day in our strength bias programming, and you will be able to get your pullups in, but please pay attention as we caution you to which bars are acceptable and which are currently not.

There are 9 designated, and a few more ad-hoc spots in our parking lot which should be adequate for the majority of the class demand.  6am is a notable exception, but the Southern Sign Company is closed at that hour so you can park alongside the building.

Since floor space should no longer be an issue, our new policy going forward will be to keep the astroturf free of any and all bars and weights, dumbells and kettlebells. In the past we’ve had no problems with bumper plate contact on the Astroturf, but that was, in part, a concession to tight spacing.

Much of the mobile equipment will likely be placed differently from day to day, as we explore what arrangement best suits. Please bear with us during this experimental time.

New Equipment-  The aforementioned pullup rig.  The 2 matador dip stations, The ski-erg which will be assembled tomorrow.  We have some more 45lb bumpers on the way.  Three more variable height jump boxes, Two more 14 lb medballs. The jerk blocks are now stationed such that they are always accessible, bring our possible squat stations to 10!

OK,  your wod’s are


Primary- Pullup 4×3 for total load.  Jump your weights 5% vs sets of 5 to start with.  Accessory- Supine row 3x 5-8.  Work-  “DT”  5 Rounds for time 12 Deadlifts, 9 Hang Cleans, 6 Shoulder to Overheads @ 155/105.  DT is a barbell monster of overhead drops.  Scale as necessary for safety, but be ambitious.


4×3 Across Squat, Shoulder Press, Pullup.    Accessory- Squat: 4×1 @ Primary Load Perfect rep, 1 second pause.  Shoulder Press: single arm seated dumbell press 3x 5-8 r and l.  Pullup- 2×5 c2b Neutral grip Pullups.

Brief Sidebar:  If we’ve ever discussed  eating for performance and/or how I eat, I’ve talked about how I am largely grain and dairy avoidant.  One of my anecdotes in support of this plan is the fact that for years growing up and into my late twenties I suffered from an average of 2-3 significant colds a year, each one lasting a week to 10 days and each one being pretty debilitating.  When I phased out dairy products my colds reduced in frequency and severity and when I phased out grains they largely disappeared, such that in the last 5-6 years I haven’t had any illness more than mild cold symptoms for 24 hours.

Well, this past weekend starting Friday and still around as I write this on Sunday,  I’ve had an uncomfortably sore throat, congestion and muscle aches.  Looking at my diet over the same span (including thursday) uncharacteristically full of 1) beer (as I drink the stress of moving away) and 2) milk.  I bought organic milk to test out in my shakes, whereas I usually drink water or coconut milk.   I’m convinced the combination of the two inflammatory agents (milk and grain based alcohol) served to assist in making me sick for the first time in a long while.



  1. Just a note about parking: the top gravel section of the property is designated for parking. There are “car stops” placed to demoted individual spots, per county specifications. Feel free to park up there. Our shop opens at 8:30, when out staff starts showing up. We ll know there will e a transition period as we all figure this out. We are confident that it will smooth out with time. We just ask that, during business hours, a couple of spots are reserved near our entrance for client parking.
    Thanks, Andrea & Clark

  2. Glad to help! Hope you are feeling better. My niece and sister-in-law had something similar last weekend.

  3. Black: back squat work. Nursing my back was able to work up to 315 with pause at the bottom.
    Shoulder press failed on 195 set may have spent my wheels on the earlier sets. Stoped and reset each rep instead of cycling them through. No pull ups.

  4. Monday Gold
    Pullups 12@BW+7.5 – used to doing these on skinny bar, did on regular bar today. Not sure if it made a difference or not.

    DT – 13:11 @ 95#

  5. Monday Black: My numbers didn’t really jump much, but being out sick for a week I am not surprised. 4×3 back squat: 125…missed my depth target on several so I went down to 120 on my last set. Shoulder press: 62 Pull ups: bw+ 7.5 Accessory work: only got to neutral grip pull ups. 6,6 Exciting to work out in new place. Thanks to everyone who helped move. I wish I could have been there!

  6. BS 215, SP 130(missed last rep), PU + 60

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: