Archive for September, 2016


WOD for Friday, 9-30-16 HEAVY CINDY. Weekend Schedule.

September 30, 2016

Yoga is ON Saturday at 8:45.  Open Gym is 10-12 both Saturday and Sunday.

Friday- Long Duration

Heavy Cindy

AMRAP in 30 minutes of

5 Chest to Bar Pullups

10 Crossover Pushups (Over plate – m45/w25)

15 Squats (w/ plate – m45/w25)

Open Prep


AMRAP in 20 minutes

5 pullups

10 pushups

15 Air squats



Snatch Drills and doubles. Olympic Lifting at 7 PM.

September 29, 2016

I was thrilled to see Joel N.  post his test out scores.  So much so that I reprinted them below.  Great job Joel.  BJ also said he had PR-ed every lift, but that was 3 days and Zero comments ago, with no numbers posted, so maybe it was all a big lie?  Anyway,  Open Prep, please post your results.

Joel N.’s monster Strength Cycle

Back squat 265 pr of 5lbs
Front squat 250 pr of 15 lbs
Deadlift 385 pr of 30 lbs
Pull-up +80 bodyweight is 175 total 255
Shoulder press 170 pr of 9 lbs
Push press 205 pr of 15 lbs
Push jerk 230 pr of 15 lbs
Ready for some Olympic lifting.”


For technique:


3 Snatch Pulls @ 65-70%  x 3  sets (9  pulls total)

3 Snatch High Pulls @ 60-65 % x 3 sets (9 High pulls total)

3 Power Snatch @ 60-65% x 3 sets (9 PS total)

rest 3 mins

3×2 Full Snatch.  Athlete sets the weight. (6 Full snatches total)  Here catch as low as possible.  NO catching, then standing up, then Overhead squatting. Catch and ride down.

Rest 3 mins


For time:

100/10,  90/9, 80/8 etc down to 10/1

Double Unders/Snatches @ 115/80.

Open Prep

at your own schedule

3×3 Jerk Drive @ 65% of 1 RM split jerk

3×3 Split jerk @ 70-75%

10 Minutes max effort any one of the following monostrucural efforts:  row, bike, airdyne, treadmill, jump rope etc.  Observable, Quantifiable, Repeatable, single action.


WODs for Wednesday 9/28 and Thursday 9/29. Open Prep- record your test outs.

September 28, 2016

OPEN PREPPERS-  Come out of the shadows and share your good test out numbers!  For 2 months now you’ve passed up dozens of fun varied wods with cool shit like tire flips and rope climbs and sled pushes in admirable pursuit of a distant, elusive goal.  The other members hardly talk to you, or even know that you’re alive.  This is your time to shine.  Many of you have set PR’s in your recent test out.  USE THE COMMENTS SECTION TO SHARE YOUR GLORY!    Cam got a Shoulder Press PR.  Fox got his alltime best deadlift.  BJ pr’ed  EHV–REE–THING!  But you only know ’cause I told you.  Post and fill us in.



A- 4×8- across  (All sets should be a challenge) Chinese Row Or Single Arm Dumbell Row.  Use KB’s or dumbells.

a1- 3×8 Suspended Scapular Retraction.  Hang at the bottom of the pullup range of motion.  Retract the scapulae with little to no elbow bend.

B- Walking Lunges 4 x 16 ascending (Go up with every successful set completion) Steps alternating right and left, so r then left x 8 cycles.

b1- Banded Squat Static hold 3 x30 seconds.

Thursday- Olympic Lifting

For technique:


3×3 Snatch Pulls @ 65-70%

3X3 Snatch High Pulls @ 60-65 %

3×3 Power Snatch @ 60-65%

3×2 Full Snatch.  Athlete sets the weight.


For time:

100/10,  90/9, 80/8 etc down to 10/1

Double Unders/Snatches @ 115/80.











WODs for Monday and Tuesday. Free Progenex is here. Compete at CrossFit Wilmington with a same gender partner!

September 26, 2016

First off,  while I’m still waiting for Strawberry Progenex, at some point I have to break down, or a good number of you will write follow up reviews to the effect of ” Gym’s OK, owner is a big fat liar!  Say’s he’ll give you stuff and then doesn’t.” So, as of 1 pm tomorrow, those of you kind enough to write 5 start google reviews, please pick up your 2 free Progenex recovery packs, and get ready for your life to change!  Chocolate Peanut Butter, Mocha, Vanilla and Bavarian Chocolate are available, and if you care to wait for it, Strawberry will probably arrive someday.

Thanks so much for your time and effort on behalf of the Gym.  Whitney and I appreciate it greatly.

October 22 at 8am our friends at CrossFit Wilmington are hosting a same gender partner competition they are calling the Double Dare Throwdown!  The Facebook Link is HERE.  This is a great opportunity to give CrossFit competition a try without having to travel.  Jill and Eileen are already signed up and training for it, so you could spend a fun-filled day with those two, AND get some fitness in at the same time.


Your strength block is over.  Test out is today and tomorrow and (if necessary) wednesday.  Suggested is testing out 1 Upper body and 1 lower body action per day.  Upper body being  Shoulder Press, Push Press or Weighted Pullup,  Lower Body being Front Squat, Back Squat or Deadlift.  This strength cycle was a little different in that we didn’t test in (the rationale being that a 1 Rep maximal effort test in is a dangerous event if you haven’t built some tolerance up) so there’s a little more latitude in the WHAT and WHEN of testing out.    Please DO get an observer to verify your range and process.


Monday- Sprint Training

Every 3rd Minute

0:00–10 Power Cleans @ 135/85, 15/12Row Calories.

3:00–10 Front Squats @ 135/85, 15/12 Airdyne Calories.

6:00–10 Shoulder to Overhead @ 135/85, 15/12 OTB Burpees.

9:00–10 Power Cleans @ 135/85, 12/15 Row Calories….

…etc etc until 3 complete rounds (9 efforts) are completed.  These are meant to be 100% maximal efforts.  Scores should get worse from round to round as fatigue builds.

Tuesday- teams and partners

Same gender (ideally) teams of 2 or 3

Workout A

AMRAP in 8 mins

Kooki Kettlebell Kraziness

4 actions, 2 partners, 1 min per effort as follows

Partner 1- right arm russian swings, Partner 2- right arm russian swings

Partner 1- left arm russian swings, Partner 2- left arm russian swings

Partner 1- russian swings with both arms, Partner 2- russian swings with both arms

Partner 1- American swings with both arms, Partner 2- American swings with both arms


Rest 5 minutes then

Bodacious Box Boondoggle

Against an 8 minute clock

5 laps sled Push @ + 90/50, 5 laps Box Carry (pick up the box and walk with it held it front of you at arms length) @ +45/25.  With any time remaining, AMRAP Burpee box jumps 24/20.  Split the labor any way you like.



WOD for Friday 9-23-16. Weekend Schedule.

September 23, 2016

CrossFit- Long Duration

30 min AMRAP

10Wallballs 20/14

10 Deadlifts 155/105

10 Toes To Bar

Saturday YOGA is back at 8:45 Open Gym is 10-12 Saturday and Sunday.




WOD’s for the week of 9-19 to 9-23

September 19, 2016


Monday- Sprint/Short Duration

A-  1 on, 1 off, 2 on, 1 off, 3 on (8 mins total.  6 mins working) Burpee Box Jumps @ 24/20.  Jumps are rx’d, step ups scaled.  Preserve the height and scale by stepping up if you need or want to.

Rest 2 Mins

B- 1 on, 1 off, 2 on, 1 off, 3 on (8 mins total.  6 mins working) Kettlebell Swings (Overhead) 53/35  (24k/16k)

Total reps of each separate workout are your scores.

Tuesday- Partners/Teams

Team Fight Gone Bad.

4 Rounds (not the normal 3 rds) of 1 min of each of the following for max reps.  1 Minute rest between rounds.

Wallballs  20/14 to 10/9

Sumo Deadlift High Pulls 75/55

Box Jumps 20″ for both genders

Push Press 75/55

Row for calories.

Switch partners anytime.  Teams of 2 or 3.

Wednesday- Weightlifting

10-8-6-4-2 of

Weighted Pullups and Shoulder Press.

Accessory work to be announced.

Thursday-Olympic Lifting

8 Mins- x3 Clean Pulls at 90%,  then x3 at 95% then x3 at 100%.

8 Mins- Squat Clean from the power position.  36 second video here.

8 Mins- Heavy Single in the Clean,  full squat.

8 Mins- Work-  8 Cleans (Power or Full) @ 135/95, 8 laps of 5 m shuttle run.

Friday- Long Duration

TBD based on the weather.

Open Prep— last week of training.  test out on Monday and Tuesday of next week.  Oly Starts in heavy October 2nd.


Push Press x Heavy Single

Weighted Pull Up x 8-10 x 3

Weighted Dip x 8-10 x 3

BB Curl x 8-10 x 3



Squat x 80%% x 3-5 x 3

Split Squat x 8-10 x 3

Banded Hamstring Curl x 12-15 x 3

GHD Sit Up x 10-15 x 3



Shoulder Press x Heavy Single

Incline Bench Press x 8-10 x 3

Bent Over Row x 8-10 x 3

Upright Row x 12-15 x 3



Box Jump x 1 x 10

Deadlift x 8-10 x 3

Front Squat x 8-10 x 3

RDL x 6 x 3

Back Ext x 10-15 x 3



Weekend Schedule 9-17 & 18-16

September 17, 2016

Open Gym is both days 10-12 noon.  Come in and do your own thing.

There is no yoga this weekend.  Please check back for info on the next scheduled Yoga Class.