Archive for February, 2016


WOD for Monday 2-29-16 and Tuesday 3-1-16

February 29, 2016

CFG Open Workout 16.1  (edited from an incorrect 8 reps to a correct 25′ at 730pm)

AMRAP in 20 minutes.  25′ Walking Overhead Lunges @ 95/65, 8 Bar Facing Burpees, 25′ Walking Overhead Lunges @ 95/65, 8 chest to bar pullups.

Scale- 25′ Front Rack Walking lunges at 45/35, 8 Bar facing Burpees, 25′  Front Rack Walking Lunges 45/35, 8 Assisted Pullups

The offical pullup scale is 8 Jumping pullps, done for maximum accesability, but you will be given the option to simply use band assistance if you’d rather.

Please be aware that the nature and logistics of this workout are such that we can only run 5 people at a time.  I will arrive 10 minutes early to the 6am  and 1 pm classes so that people can warm up and go right at the top of the hour if they like.  Thereafter we’ll have heats roll in at 20 and 40 minutes after the class has started.  I will let you warmup as you see fit, but please stay primarily on the exterior portion of the room.

If that delayed start time doesn’t suit you or your schedule you are free to do your own thing or Tuesday’s workout outlined below.

Tuesday 3-1-16

5 Rounds of 1 Min max rep Double Unders (competitors), Heavyrope, Double or Singles (everyone else). 1 Min max reps Deadlifts 185/135.   Scored Separately  Rest 4 minutes.  5 Rounds total.  This is our “Interval Tuesday” format with the separate scoring a small departure from the normal way we do this.

I just completed 16.1 sunday afternoon around 12:30 or so.  Andrea was my gracious judge.  I got 193 reps, which is 7 full, plus 1 set of lunges an 6 of 8 barf burpees.  (Joel stomped the shit out of this one, with a 213!!)  I planned to pace to a 2:50 round and was a little ahead of that;  at the end of 6 I had 3 mins 10 seconds.  To that point everything was fine, but in an attempt to redline I really suffered those last 3 minutes.   Leg soreness creeping in.  I did single c2b on rounds 1,2,4 and 6,  butterflied when I felt good on rounds 3, 5  and on 7 when I felt terrible, but needed to push.    Unpleasant.  Be ready.  Start slow….




Weekend Schedule. Yoga, Olympic Lifting, 16.1

February 27, 2016

Not to be lost in the shuffle of The Open,  our weekend schedule and specialty classes expands as of NOW.

Yoga with Heather is Saturday 8:45 to 10:00, Open Gym immediately hereafter.  If you are a fly n die athlete that treats every wod like Ray Lewis in a goal line stand, yoga and a little zen and self control may be just your thing.

Olympic Lifting with Kayla premieres Sunday and runs an identical 8:45 to 10 am.  At this late stage, you wont get much stronger or get better lungs but you can tweak your technique even last minute.  Kayla’s eye may be able to adjust your Olympic technique in such a way as to help your Open scores right now!  Open Gym follows at 10 am.  Monster Mash can happen, but please accommodate the Open competitors in their space and equipment demands.

Open Gym will have judges for 16.1 both days (Whitney, Jill and/or Brock) and to be honest, the logistics of this workout are such that if you’re a competitor you should probably try to get it done in Open Gym.  The regular classes will crowd this workout and potentially hurt your score.



WOD for Friday 2-26-16. 16.1 Concerns, notes etc.

February 26, 2016

A)  10 Minutes- Overhead Walking Lunge Instruction.   Experiment with hand placement, stride length, etc. Start light and add weight slowly until you feel like your balance is challenged or you hit the prescribed 95/65 lbs.

B) AMRAP in 5 Minutes- 25 Feet Of Overhead Walking Lunges, 8 Bar Facing Burpees, 25 Feet of Overhead Walking lunges, 8 c2b Pullups.

C) 5-10 Minutes Pressure Therapy –  Legs and Shoulders especially

D) 10-15 minutes Zone 1 Monostructural Activity (row, bike, airdyne, heavyrope etc)

Be advised, we will do WOD 16.1 in it’s entirety (20 minutes of B above) on monday as the workout of the day.

Competitors:  Here’s some initial thoughts,  I should have a more complete breakdown midafternoon tomorrow.  Please check back.

SO- Walking Overhead Lunges.  Never seen them before in the Open.  I hardly ever do them because of a history of numerous small muscle pulls high in my thigh. Last time I did them was at the Sandstorm Competition at CFW and indeed, I suffered a small pulled muscle midway through.  I will be bringing ice bags to the gym in advance of this workout.  PLEASE, warm up well and increase your weight in small increments. Grip Width:  Narrow is usually less fatiguing at the shoulder but harder to balance, wider grip is just the opposite.  Play with both before the workout attempt.

Chest to Bar is the only element where I would attempt to move quickly.  Burpees I will measure to 1 every 4 or 5 seconds, a pace that is unhurried but doesn’t allow for any complete stopping.  I’d recommend resting and gathering yourself ahead of picking up the bar, mounting it and then trying to lunge 25 feet.

Shoes- Here I have to experiment a bit.  C2B and Barf Burpees would benefit from a light metcon shoe,  possibly the lunges would benefit from a lifter.  When in doubt, equip to address your WEAKEST element.

You should NOT plan on repeating this workout.   It’s too long, with too much eccentric muscle contraction (meaning it will make you sore!)  Friday I’m going to warm up well and run it for 5 minutes to play with my pacing.  I want to feel where I’m at after 2 rounds.  If I’m too hot, I will slow my pace a bit on the actual attempt which will likely be Sunday for me.

I have yet to hear if you must alternate legs on the lunge.  All 4 competitors did so, but if it’s not specified, there MAY be some measure of recovery advantage to doing all right leg lunges in rd 1 all left leg in rd 2 etc.

OK- That’s it for now.  More info tomorrow. Instructors, please let me know directly if you have concerns or questions about the wod, logistics etc.

(From here down added at 4:30 PM)

Having just completed 16.1 jr (5 minutes) I’ll start with some personal notes then move into more general and inclusive ideas and concerns.

At the 5 minute mark I was 2 rds plus 1 set of lunges or 57 reps in. BUT this pace was too fast to sustain (around 2:15 per round).  Knowing my capacities and based on my level of discomfort at that point, I am now mapping out a pace to get to 7 rounds, which is 2:51 per round.  If I’m significantly ahead of schedule anytime in the first 15 minutes I;d consciously rest until the appropriate time rolls around, then resume.

For me, the challenge on this workout is the lunges (although the burpees were slightly harder than I had thought) and the aspect of the lunge that’s hardest is the balance below the waist.  Perhaps oddly, my arthritic knee is good as it strides forward and bears weight, but reactive as it trails behind.  I found I needed to dedicate all my focus to my foot placement,  too far or close or wide or narrow and my knee would react. This is a problem because it slows my cycle time considerably, not only hurting the score, but fatiguing the shoulder as you are forced to hold the weight overhead longer. Eventually I found that my best bet was actually a short step forward with the left and then a small step back with my right, but clearly that shortens the distance.   I end up short striding on my left leg and regular striding on my right so my right leg/glute feels the difference already.

On that front, I did not have problems with bar stability or shoulder fatigue, at least in that short window.  I gripped probably 2″ wider than my Shoulder press grip, 6 or 7″ narrower than my snatch width grip.  This was a small bright spot.

I completed the 5 minutes in lifting shoes, but after recovery, I tried out the lunges in my Nano’s and preferred them, so I will go with them in the attempt.  The are slightly better during the burpees and c2b.

The c2b went unbroken and butterfly and I will try to keep that up for 4 rounds, then likely break 1x in rounds 5,6,7.

Gage did a great job of setting up the room, but I may move the whole course 6″ off the pullup bars and possibly shuffle the floor mats to make more room. Also, as allowed by the rules we will set the course at 7.5 m and pretend like we’re in Europe.  This shortens the 25 feet to 24’7″,  possibly saving you a step.

General Concerns-  As well as those listed above:

Attack the piece you are best at.  If that bar feels good and balanced overhead, blaze your lunges and pace your burpees and pullups.  I’m going to hit pullups hard, burpees medium, rest ahead of every set of lunges, and try to get them unbroken throughout.

C2B– If you plan on doing singles, it is essential that you get yourself set up to reach the bar with your feet still on the ground, a box, a plate etc.  Then you pump your chest through, swing, pull and DROP AS SOON AS YOU CONTACT.  Then reload as fast as your plan demands and go again.  If you plan on cycling several, make sure that your foot path is clear and you can swing/kip/butterfly with abandon, and also make sure you can reach your bar without jumping.  Jumping is very dumb, I promise.

Burpees-  At the conclusion of my lunges I will step over the bar and begin my burpees from that side of things, such that at the end of 8 reps, I am on the right side and facing the right way to gather, snatch and go.  Especially in the closing seconds, I think this is better than finishing your burpees and having to walk around or over your bar.  Burpees should be paced and frankly, sloppy.  Sprawl straight down, minimal push up, I may even get up via 1 knee on a round or two.  If I’m in the final 20% and have gas in the tank, I’ll push the tempo here.

Equipment– Double knot your shoes, chalk your bar and pullup bar, put your water bottle on a waist high box near your pullup bar. Anywhere else interrupts your flow.  I recommend knee sleeves, not so much to stop the abrasions as to assist the stability of your lunge.  If you don;t normally use them, no need to worry about them.

Warmup–  This is ideal.  10 Minutes zone 1.  10 Minutes dynamic Mobility  (aka movement mimicry.  Lunge stretches. Overhead locks. etc)  2 Mini rounds at 80% effort and 100% load.  So 15 feet of lunges, 5 Barf Burpees, 15  feet of lunges, 5 C2B pullups. You want to feel every transition.  If you feel good at the point,  recover and go.  Be warm and open, but not winded.




WOD for Thursday 2-25-16

February 25, 2016

For those who may be interested, here’s a link to how you can watch the open announcement/16.1 performance.

Your WOD for the day is FIGHT GONE BAD

FGB is 3 rounds for max reps, 5 actions per round, 1 minute per action. The clock runs and there is no time designated for rest or transition. There is a 1 minute break between rounds.

Actions are

  1. Wallballs @ 20/14
  2. Sumo Deadlift High Pulls @ 75/55
  3. Box Jumps @ 20/20′ (not a typo, guys jump to 20″)
  4. Push Press @ 75/55
  5. Row (for calories)



WOD for Wednesday 2-24-16

February 24, 2016

A)  AMRAP IN 10 MINUTES-  10 Burpees to a 6″ target.  10 Chest to Bar pullups.  I did this on Sunday and got 131 reps or 6 full rds plus burpees and 1 pullup.

Rest 5-10 minutes

B) AMRAP in 10 MINUTES-  15/12 Cals Airdyne.  15 Box Jumps 24″20″ (change from KB Swings).



It’s a great day at CFCB, here’s 2 reasons why.

February 23, 2016

First-  The DT numbers were phenomenal!  What seems like universal improvement vs October, in some cases SUBSTANTIAL jumps.  I’m going under the assumption that everyone counted their reps and rounds accurately and completed full range of motion, but if so,  today was the single best day (in terms of progress) I can ever recall in 6 years of doing this!

The top three leaderboard was completely rewritten, with the exception of Men’s first place.  Jim K.  still holds that down with a time of 8:53.  But Larry at 9:35 and Terrance at 9:45 bump up and get on the board as well.

My girls were far from outdone.  Andrea at 10 flat and Jill right behind at 10:02, surpassed only by 2016 Adelynn with a stupid fast 7:47!   Well done to all.  While I have your attention, let me remind you to record your score so that next time you have a mark to potentially improve.

Second-  This has been in the works for a while, but only over the weekend did we get things lined up.  I am thrilled to announce we’ll be debuting our second Specialty Class:  Olympic Weightlifting THIS Sunday at 8:45 am.  Kayla Sutton is a 2x State Champ with National Competitive experience. Most of her training and competition exposure was as a member of the highly regarded Port City CrossFit Olympic Weightlifting Program.    As is the case with Yoga,  this class is FREE to members.  Guests are welcome to attend but are subject to our $15 guest fee.  My hope is that Kayla can immediately triage your Oly Lifts and possibly, even at this late date,  improve your CFG Open scores when the lifts appear.

Now, I know many of you are church-goers but let me remind you of two things- a) Every church worth it’s hymnals has more than one service on Sunday and some of the really cool ones let you go on Saturday’s and/or weekdays.  b) Jeff K. will back me up on this, I’m sure;  God doesn’t want you to be weak or fat.  It’s right there in Leviticus, if memory serves.  And to be honest,  while I’m less familiar with these texts,  I’m pretty certain that the Talmud, The Koran and the Tibetan Book of the Dead all express equivalent sentiment.  So I’ll see you there!

I asked Kayla for a bio and she sent this heartfelt note:

I am beyond excited to join the CrossFit Carolina Beach family and share my knowledge and experience in Olympic style weightlifting. Starting as a CrossFit athlete, the lifts have always intrigued and challenged me so I decided to take that interest and expound upon it by competing solely in weightlifting. I have been competing since 2012 as a 58kg lifter. I am a two time NC state champion and have competed on a national platform 5 times all over the country. I have coached several male and female athletes in competition as well as programmed for athletes of all different levels. I feel like my journey is still only beginning as a lifter and a coach, and it is my dream to help others achieve their goals and work together to make each other better athletes. I hope to share with you my knowledge while learning from all of you as we go. Thank you for welcoming me as a part of your team. Lets get strong!!

PS- 58 Kg is 127 lbs.  If you ever thought the olympic lifts make you bulky, Kayla will dispell that notion.

EI 5

Good DT.  More Free Classes.  I didn’t have to use my AK. Today was a good day.


The OPEN Starts THIS WEEK. WODs Monday through Friday.

February 22, 2016

Our Awards Ceremony for the 2016 Diet Contest took place this weekend, and (I believe) a good time was had by all.   If you failed to finish, or finished but failed to attend, we’re sorry we missed you.  While I’d personally love for your CrossFit experience to expand past simply doing the workout and then leaving till the next one;  I realize that parties, socializing and having fun aren’t for everyone, and that doesn’t  make you Buffalo Bill from Silence of the Lambs.  Nevertheless, we’d love to see you at a future social get-together, in-house competition and/or special event; in the meantime enjoy your suit of human skin.

The Winners of your 2016 Diet Contest Were- Rebecca M.  and Scott Shap.  each walking away with $400.  Michaela M. was awarded our Lifetime Achievement Award, for her great attitude and humorous blog comments dating back to 2010.  Bob F. took home the “Spirit of CrossFit” award for his consistent hard work, lack of complaints and steady improvement.  The day of he PR’ed his clean at 200 and then 205 lbs.

Lowest absolute Bodyfat goes to Glen M. (who also, for the 2nd year in a row finished second in the diet contest voting) and Beth G. at 8%(!!!!)  and 12% respectively.

Greatest total poundage loss went to Susan W.  who dropped 14 and Jesse J who shed 20.

Many pictures at on the Instagram.  Username:  Crossfitcb.  Profile is Open and you don;t have to join or sign up.


Diet Contest is now behind us.  Here comes the Open.


Competitors, recall that Thursday is the day the workouts are released and as such, you may (probably should) take at least Thursday off in order to be optimal for a possible performance on Friday, rest Sat and Sun, repeat on Monday scenario.  Feel free to disregard any WOD that you feel like might compromise your Open performance.

Monday-  DT.  5 Rounds for time of 12 Deadlifts, 9 Hang Cleans, 6 Shoulder to Overhead @ 155/105.

Tuesday-  4×5 Front Squat ascending.  4×5 Shoulder Press ascending.  3×8 Pistols (scale to Reverse Lunges).  3×8 Seated Dumbell Press.  3×20 -Slow GHD Situps.

Wednesday-   A)  AMRAP in 10-  10 Burpees to a 6″ target, 10 Chest 2 Bar pullups.  B) AMRAP in 10 Airdyne 15 calories, 15 KB swings.

Thursday- Fight Gone Bad.

Friday-  OPEN WORKOUT 16.1 is an option.  We’ll program Friday as soon as 16.1 is announced.