03.14.2010 20:02:34

John Meeks

WOD for today at home!

22-16-10

Pick an item 45-25#  It can be a weight plate, paint can, sandbag, bag of dog food or kitty litter.  Squat holding it in front of you then press it overhead like a thruster.  You don't have to lock your arms but your arms must pass behind your ears. 
Then do alternating lunges with the same weight over your head.  
Finally, do pushups with the weight on your back.  You may need someone to help you during this workout!   The push ups are brutal. 

03.14.2010 20:00:46

Bruce Fields

1st Let me start by saying Big Congrats to Chrissy for getting her 1st pull-up Saturday. We worked on them after class and we almost gave up but we gave it 1 more try. She pulled a Bruce, walked away, got pissed off, I turned the music up, there was a loud yell, (don't know if it was her or me yelling, I think both), stepped up to the bar, kipped 3-4 times and BAM she pulled herself up. When she 1st jumped down I was yelling and she had a look like "did I just do that!!!" .2 seconds later it hit her, and then the yelling really started. That's why I love this place so much, because of times like that. Seeing people accomplishing there goals, the energy our people bring to that place, I don't care if I'm tired, grumpy or mad, the second I walk threw those doors I instantly get hyped up. GREAT JOB CHRISSY!!!

2nd, Monday I start on our new place, if any one wants to help, I'll be there all week. Give me a call and I'll let you know the times. 336-553-8128. Monday I'll probably get there @ about 11:30am. I have the Biggest winner till 10 and I have to pick up tools and supplies after.

Last is Saturday April 3rd. The plans are the following, 12pm were going to have our 1st workout, it's going to be a "Fight Gone Bad" Fundraiser. My daughters best friend, has Cancer (she's 13y/o) and has taken a turn for the worse. I'm going to be collecting donations that day for her family. She needs drugs that aren't available in the US and THEY NEED HELP!!! Please spread the word. Even if they don't workout please have them stop by and drop off donations. Every little bit counts. We'll have pictures there of her with her story.

I'm going to ask all the local Crossfits to come and join us for it. We'll be there all day so people can come any time.

6pm we're going to start serving food and the band will start playing for a couple hours. About 7 we're going to announce the winner of The Biggest Winner. There will be Food, Prizes, Give-a-ways, and Live music. It's going to be a blast. Invite all your friend and family so we can open this new place with a little style. 

03.13.2010 21:13:39

John Meeks

Ok so I am a little late on some of the post but here are some updates from this week.  Right now I am working 8:30am to 9:30pm so it is a little tough to put this stuff up.    Thursday night was our largest class ever at 17 people and it was a rest night.   We did a combination workout of Chelsea, Karen, 21-15-9 Snatch/Wall ball/ and Amrap 12 wall balls/box jumps/knees to elbows.  

Couple of outstanding performances included:

Casey taking a minute off his Karen time posting a time in the sub 9 range. 
Cameron performed a 6 minute time to beat Drew in the Snatch/Wall ball workout.
Drew and Gabe put up 13 and 14 rounds in Chelsea.
Megan made it through 7 rounds in the amrap workout. 

Last night was an unusual workout with a max ground to overhead followed by a max number of pull-ups.  Your score per round was the total weight of the ground to overhead added to the reps of pull-ups that you performed unbroken. 

Raymond blew it out of the water with a score of 250 on the first round.  
Cameron topped out her Clean and Jerk at 145# and I think she maxed out 21 pull ups.  Correct me if I am wrong.
Congratulations to Chrissy for breaking through the 100# mark on the C&J and completing a 105# clean and jerk. 
Congratulations to Mindy for putting up 90# on the clean and jerk for her first time doing that lift. 
Congrats to David for pulling 8 kipping pull ups in a row. 

Today 3/13

500M Row/ 50 KB Swings 1Pood/50 Situps/50 Back Ext/50 Twists/500M Row  

Crossfit Greensboro | fitness | workouts

03.11.2010 02:45:55

John Meeks

Ok.. so after the first WOD on Saturday, I had a decision to make.   Should I quit?   After 3 months of preparing, I am not able to compete at a level that I  expect or I am use to.   I am not able to hang with the guys that I feel that I am able to beat.   I wanted to quit but I had a constant reminder in the back of my head..."Will I regret it if I quit?"   I know that I can't do my best but should I try anyway?   I also thought that if my lungs fail on the rope... I could really get hurt.   I was frightened.   It was not only a fear of failure but failure and more injury.  We had a break so Bruce and I decided we should go back and do ice baths.(separately) By the way, if someone ever offers to run you an ice bath... punch them in the face and run.  It was miserable!  I think that I made it 4 minutes at one time and that was it.   After the ice bath, I decided that I would at least try the workout at a medium intensity and quit if I needed to. 

Due to my stellar 74th finish in the sandbag run, I was in the first male heat to do the rope climb.   Here was the WOD... 6 Deadlifts fingers open.   12 over the box jumps(jumping completely over a 20" box with about a 24" base).    1 20' Rope Climb.   5 Rounds for time.   My gameplan... pacing is the key so that my breathing does not get out of control.   Round 1:  Deadlifts feel great.   Box Jumps are tough by a did them slow to keep the breathing right.   Rope climb:  I feel like I am better than average on the rope climb but I have one flawed weakness.  I do not know how to climb with my feet.   It's all upper body.   I pull quick and get it over with.   That worked for me on the first pull.   However, by round 3, the toll on my wind that the box and the deadlifts put on me inhibited my ability to climb at the speed and efficiency that I am use to.  My goal is to get up quick to get it over with.  Round 5 comes around and I don't have a bad time.  I have paced really well so I decide to push the last round a little.(bad idea)   I get about 3 feet from the top and some guy grabs me from below and holds on. (figuratively)   I can't move.  There is no more.  I fight but it just doesn't work and down I come.   I give myself about a minute and I can't even pull myself off the ground.   OH CRAP!  I am done.  I am about to get a DNF and there is nothing I can do about it.    I try to fight it but it is no good!   I look back and Renee, Bruce, Josh, Casey, Dawn and everyone are yelling trying to get me through it.   The only thing I can think is how disappointed they are going to be in me when I can't finish my rope climb...

to be continued.         

03.11.2010 00:24:07

John Meeks

Nice job on Chelsea last night!   Here are the results  from the board:

Cameron 24
Matt 15
Rebecca  23
Casey 7
Mindy 15
Candice 10
Elliot   15
Betsey 10

Tonight...   

7 Rounds for time
135# Snatch Grip Deadlift  15 Reps
15 Double Unders   15 Reps  

Work on snatch balance technique

03.10.2010 20:43:17

Darin Wells

Just wanted to put in another perspective to what these two went through.  I decided last thursday that I would try WOD #2 (the one with rope climb) saturday before their sectionals. To simulate the kind of fatigue they may be under, I planned on performing the WOD on my 5th straight day of training (I generally go 3-4) I completed the workout under what we thought would be the rules of the competition and Casey and Matt both witnessed the workout. I finished it in a reasonable time, kinda paced myself but honestly felt fine minutes after. Then about 5 hours later it hit. Couldn't bend down without holding something, and didn't have the grip strength to pick up what I reached down to get! Not to mention my core felt like it had been beaten with a bat...... and that was just one workout. It seriously has taken me about 4 days to feel well enough to workout again, which is unheard of for me. I couldn't imagine 4 of those in 2 days. Congrats guys on that! NOT TO MENTION THESE TWO HAVE BEEN BUSTING THEIR ASSES ON RUNNING THE BIGGEST WINNER, AND OPENING THE NEW FACILITY

03.10.2010 01:31:42

John Meeks

Ok... last night there were some really good performances on the workout.  

Here was the wod from last night   21-15-9   Kettlebell Snatch  L/R   and Wall balls
Top times included:   Chrissy, Nicole, and Jenna on the ladies side.
Top times included:  Casey, Matt, and Raymond on the men's side.  

JOSH, however, set the record with a 5:40 pace going unbroken throughout the workout.  He is fired up after this weekend and he now realizes that he should be out there competing in the games. 

Check out this site for the professional photos from this weekend.  I think the photos go a long way to show the pain of this weekend. 

http://photobucket.com/boomeralred

I think that I got my picture taken because I always had the "I am going to die because I can't breathe"  look on my face.  

03.09.2010 01:03:08

John Meeks

Ok... I have to admit that I am really frustrated with results at sectionals but overall I am happy with my effort given the circumstances.  I think I finished around 50 out of 80 competitors but I believe that I performed my best with bronchitis.  On Saturday, 80 of the fittest men and about 40 of the fittest women in NC and SC descended on Rock Hill, SC for a competition that I will remember for the rest of my life.   It was one of the hardest 2 days of my life.   I will get some video up soon but I would like to high-lite some things from this weekend that I learned about myself and about CrossFit.  

First of all, CrossFitters are some bad ass people.   There was nobody there that was not in great shape.  Everyone looked and acted the part.   They were powerful, functional, and unbelievably dedicated.   The heart, commitment, and drive was unrivaled in any sporting event that I have ever seen.   It brought an amazing energy to the event that both excited and intimidated you at the same time.  It made you want to be a part of it but made you wonder if you were worthy to be there among these athletes.   The camaraderie and instant bond was also aparent with every person that you talked to.  It was so strong in one case, I gave a complete stranger the shirt off my back because he commented about how much he liked our shirts.

Secondly, desire only takes you so far.  I realized within the 1st couple of minutes of my 1st workout that I was not over my bronchitis.   Everything kicked in... panic, diappointment, fear, and shame.   At the end of my second round, I stopped in the middle of the squats and threw the bag down.  I started walking to the boundaries in order to leave.  I couldn't breath and I was ready to quit.  I looked at my wife and she saw it in my eyes.   Things were not going as planned.  My 8 minute time was going down the toilet and the quicksand was up to my hips.   After what seemed like hours, a thought rolled through my head.   If I quit, I will hate myself for a long time.   My plan changed and I decided to finish.  I knew that I couldn't win or even attempt to win.  My best that day was to finish and that's all I could hope to do.   I picked the bag back up and finished the squats.  I made it into the last run and committed to keep moving no matter what.  Slow was fine as long as I didn't give up.   I finished, not in record time, but I finished under record circumstances.  

...to be continued.   

03.05.2010 21:50:19

John Meeks

Great workout last night!   While Chrissy and Lindstrom tackled Murph(1 mile run, 100 pull ups, 200 push ups, 300 Squats, 1 mile run) the rest of the class tackled the following:

300m Run 21 KB Swings 1pood/1.5 Pood   21 Burpees
3 Round For Time

Drew was the only one to complete a sub 10 time on the mens side and Cameron knocked out a 11:05 on the women's side. 

Great job everyone! 

03.03.2010 21:39:44

John Meeks

Event 1: Sand bag run and squats. (60/40 pound sand bag)

400 Meter sandbag run (25 meter turn around).
20 Sand bag squats.
300 Meter sandbag run (25 meter turn around)
30 Sand bag squats.
200 Meter sandbag run (25 meter turn around).
40 Sand bag squats.

Event 2: Triplet

5 Rounds for time of:
275/155 pound deadlift, 6 reps.
20" Over the box jump, Males/20" box jump, Females 12 reps.
20/15' rope ascent, 1 rep.

Sunday:

Event 3: Clean and jerk.

1 rep max rep effort ground to overhead. 10 minute time limit.

Event 4: Chipper.

60 Doubleunders
30 Thrusters, 95/65 pounds
30 Burpees
500 meter row
30 Slamballs, 30/20 pounds
30 GHD sit-ups
500 meter row
30 Kettlebell snatch, 24/16 kg.
30 Overhead lung, 30/20 pounds
60 Doubleunders

03.03.2010 17:50:03

John Meeks

The Sectionals will be held March 6-7 at 460 Greenway Industrial Dr. Fort Mill, SC. 29708. First event starts at noon Saturday, second event 3:30pm. Sunday kicks off at 9am. with the third event and the last event starts at 12:30pm. 

According to a post on CrossFit Charlotte who is hosting the competition the spectator cost is $25 for the weekend. Should be a great time!

Wish Bruce and I luck this weekend!  Hopefully the bronchitis will be gone!

03.03.2010 13:41:36

John Meeks

TABATA WTF(John's version)  

2 Minutes of Tabata Pullups followed by a 600m run.  You have approximately 3 mnutes to complete the run before the 2nd round starts
2 Minutes of Tabata Push Ups followed by a 600m run.  You have approximately 3 mnutes to complete the run before the 3rd round starts
2 Minutes of Tabata Situps followed by a 600m run.  You have approximately 3 mnutes to complete the run before the 4th round starts
2 Minutes of Tabata Push Ups followed by a 600m run.  You have approximately 3 mnutes to complete the last run.   For every second over 3 minutes on the last run, you minus reps from the total reps counted.  (I was nice and did not enforce this tonight)

Yes- it is 3 in the morning...bronchitis is keeping me up. 

03.03.2010 06:21:44

Bruce Fields

Wednesday at 530pm Fox 8 news will be doing a story on The Biggest Winner. Make sure to tune in and let us know what you think.

I realize April 3rd is Easter if any of you are intrested in doing an Easter Egg hunt in the afternoon let us know, if we can get enough kids we'll see about setting something up. Let me know how many kids and there ages.

02.28.2010 22:54:05

John Meeks

Today's WOD

Spades: Burpees
Hearts: Lunges
Diamonds: V-ups
Clubs: Clapping Push Ups

Get through as many cards as possible in 12 minutes! Post the number of cards completed and comments.

02.28.2010 02:03:00

John Meeks

WOD for today... games workout...

4 Rounds for time
750M Row   30 Double Unders   15 Burpees

4 rounds for Time with a max time limit of 20 minutes.   Casey had the record with 3 rounds and a 650m Row but Aja was not far behind!  Nice job everyon on a really difficult workout.

Matt fell victim to Linda but made a good run at the first time doing that prescribed.   Cameron also attacked Linda and finished in 23:14(I think) but it was not quite prescribed.  Nice job both of you!   

02.26.2010 21:35:45

John Meeks

Check out News 14 Carolina today to see some CrossFit in action.  The Biggest Winner competition will be on there every hour up until 2 after weather at :40 past the hour.

1-3-5 last night working on OHS, FS, and BS.    This should have really stressed the core!

Rest Day... think about what you would like to work on!

02.25.2010 07:39:55

John Meeks

Awesome teamwork tonight with the 2 minute tests!   Thank you class for helping teach my volleyball teams what it means to be intense.

Hand Stands.  AMRAP 2 Min

Box Jumps   AMRAP 2 Min

KB Swings AMRAP 2 Min. 

02.25.2010 03:01:56

John Meeks

I will take the blame for Tuesday's WOD.   Fran the Flying Nun was my invention.  I tried to take something bad and make it more interesting.   I am glad you guys enjoyed it. 

21-15-9

Thrusters  and Burpee pull ups

02.25.2010 01:39:04

John Meeks

I have been a little under the weather so I am little behind on the blogging.    Here you go:

REST DAY

By  vote, we decided to go with a team chipper.    As a 3 person team, you must complete:  

100 Situps
100 Back Extensions
100 Kettlebell Swings
100 Pull Ups
100 Box Jumps  
100 Wall-balls  20# ball  8/10
100 Squats
6 laps around the gym.  

In order to throw people off their game and work as a team, you will not able to use boxes to get to the pull up bar but you could help each other on the pull ups.   Robin, Nancy and Renee took the prize but second place was not far behind.