WOD 21-15-9 Kettlebell Swings/Burpees/Toes to bars... This one should be a burner.  

UPDATE from Charles Staley

Charles Staley Weightlifting Seminar Schedule

Hello...

I'm writing you to bring you up to date regarding the status of my 2011 seminar schedule. It has become necessary for me to reschedule the bulk of my remaining seminars for 2011 and I wanted to reach out to you and let you know the circumstances that have led to this, and also my intentions in terms of fulfilling my commitment to you as one of my seminar hosts.

On February 20th, I slipped on some ice after having completed a seminar at Boston Crossfit. The fall itself wouldn't have been a bit deal per se, but I landed on a curb just the right way (complete freak accident) and (as I found out later) fractured my tailbone. This delayed by return trip home back to Phoenix, necessitated a handful of medical visits, etc.

I'm nearly recovered at this point (or at least feel that way), but my doctor has advised me to limit my seminar schedule to no more than two events per month since the combination of flying (sitting on a plane for long durations) and teaching will hamper my full recovery.

To complicate matters, I've already had to postpone a handful of seminars (my schedule was quite honestly overbooked— nearly an event every weekend for the next several months— my fault), and now my entire seminar schedule is a complete mess.

I recognize that this leaves you in the lurch and I know you're not happy to be reading this.

What I want to do now is re-tool my schedule so that I can honor my obligation to you as soon as possible. If you would, what would help me from this end is if you could provide me with 3-5 potential weekends that would work for you anywhere over the next 12 months. From that point, I'll plan to re-assign a new date for your event, and from there, I feel confident that we'll be able to provide a very successful workshop at your facility. I should note that if you're seminar is scheduled for late this year, it's possible that you won't be affected.


If I can answer any additional questions for you, or if you need to reach me regarding this, please just reply to this e-mail address. Again I'm incredibly sorry for the position that has left you in, and I'm doing my utmost to resolve the situation in the most satisfactory possible way.

On the 3rd Day of Christmas, my true love gave to me... Box Jumps 20"/24", 5m Shuttle, and 20# Wipers....

3-6-9-12-15-18-21.   Run is 5m out and 5m back touching the floor each time counts as 1.    Wipers are feet going to the left down to the ground and then the right counts as 1. 

We will make a decision about classes and the weather by 4pm today. 

Coaches and Trainers: 

Coach John Meeks CSCS (AKA SICK MASTERMIND):    John is a Level 1 Certified CrossFit Instructor and PlyoCity Speed and Agility Coach.  John is also a Certified Strength and Conditioning Specialist with the National Strength and Conditioning Association.   He is also a USA Weightlifing Sports Performance Coach.    He has owned and operated a taekwondo school and a full gym in his past but his true passion is working with athletes of all ages to reach their goals.  He has dozens of his athletes go to college to play their sport with many of those playing Division 1.   He has volunteered his time and trained the Fire Combat Challenge team for the past 3 years assisting them with their success.   He has been a Strength and Conditioning coach for Volleyball Vacations and Ultimate Sports Vacations and currently works with multiple clubs and teams in providing the best possible training for their sports.   His outside passions include competitive beach volleyball and training until he passes out.

#1 Worst Enemy:   Overworking and a single double under! (long story- now he has done 65 in 25 seconds)

Coach Bruce Fields(AKA THE BEAST):   Bruce is a Level 1 Certified CrossFit Instructor. Bruce is also a Level 1 USAW Sports Performance Coach.  Bruce is a Greensboro Fireman and a national level competitor for the Firefighter Combat Challenge.  He ranked #1 in NC and top 10 in the nation for 5 years.  Several of those years, he was ranked in the top 10 in the world.   He has a personal record of 1:29 on the fire combat course which is has only been acheived by the most elite competitors in the world.    He was a Rookie Pt Instructor for the Fire Department for 5 year and currently sits on the Greensboro Fire Department Fitness committee.    He has played competitive rugby for 8 years and and he likes to lift heavy shit and mountain bike.   For his birthday, he dragged a fireman dummy for a mile. 

#1 Worst Enemy:   Himself and the rope climb!

Coach Robin Foster(aka Red Robin or Double R or if he does poorly on a workout... Ginger): Robin is Level 1 Crossfit Instructor. He also holds Personal Trainer and Sports Conditioning certifications from NASM and AFPA. He started crossfitting to prepare for the Fire fighter Abilities Test and recorded one of the fastest times out of 400 applicants. He was a 3 sport athlete who achieved all-state and all-conference honors in football and baseball. He also likes comedy movies and being with the family.

 #1 Worst Enemy: Ring Dips and Food

 Coach Matt Stein: 

Matt is a Level I certified CrossFit Instructor.  He has been a police officer with the City of Greensboro since 2004, and he currently works in patrol as a Police Training Officer.  Matt is also a certified personal trainer through NASM, and has assisted in teaching weight training classes for High Point University.  Matt started CrossFit because he saw how well this style of training attacks both physical and mental obstacles that he faces daily.  However the element of CrossFit that Matt has found the most enjoyable is the camaraderie with fellow athletes, and he takes great joy in helping others reach their athletic goals in such a fun environment.

#1 Worst Enemy: His Head and Muscle Ups 

What is CrossFit?

Before I try to explain the technical definition of CrossFit and the philosophy behind it, I would like to describe what CrossFit is and is not.

Crossfit in 100 Words Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

CrossFit is not pretty! We don't care about image, mirrors, how I look, pretty equipment, etc. Get it done quickly and safely is the ultimate goal. We do what works in the most efficient manner to make us better athletes,nothing more or less is needed. If running with my hands over my head wearing pink bunny slippers makes me faster then I am looking for a pair of pink bunny slippers.

CrossFit is truly functional! Our goal is to make you better at doing the multitude of things that youdo in life... lift, move, throw, twist, turn, run, jump, pull up, push down, etc.

CrossFit is not specialized sport training!We want to make you a better athlete at everything athletic, the total package, not just one piece of the puzzle.

CrossFit WORKS!

CrossFit does not cater to you!   We  don't do what you feel like doing that day.   We don't accept your excuses of why something is this way or something is that way.  SO WHAT!   Life punishes those who only do what they want to.   We tackle what you hate, what you fear the most or what you are the worst at doing.    TACKLE YOUR FEARS AND WEAKNESSES FIRST AND THEY WILL BECOME YOUR STRENGTHS.

CrossFit is constantly varied functional movements executed at a high intensity over broad time and modal domains.   CrossFit challenges you to try new sports and to follow at a minimum, these basic guidelines for nutrition.  Eat fruits and vegetables, lean meats, nuts and seeds, and very few starches and sugars.     let me break this down for you....

Constantly Varied:   Yes we vary the workouts so it seems like nothing is the same but that is not true.  There is a method behind the madness while it seems that every workout is completely random.

Functional Movements:  Multi-joint compound movements that are applicable to life.    The movements are broken down into 3 categories:

Weightlifting:  moving an outside force i.e dealift, squat, clean and jerk, snatch, thruster,etc.

Gymnastics:  moving the body i.e. air squat, pull up, push up, muscle up, box jump, dip, etc.

Monostructural:  typical "cardio" i.e. running, swimming, rowing, biking, etc.

High Intensity:   We walk the fine line between high intensity and the degradation of form that comes at that intensity.  We do not allow dangerous form for speed at any time.

Broad Time and Modal Domains: Some workouts are based on a task priority(accomplish the goal).  Other workouts are based on a time priority.(do as much as you can in x amount of time) By varying the priority, it enables athletes to get comfortable attacking any workout 

A quote from Greg Glassman

"CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations:
1. Gymnasts learn new sports faster than other athletes.
2. Olympic lifters can apply more useful power to more activities than other athletes.
3. Powerlifters are stronger than other athletes.
4. Sprinters can match the cardiovascular performance of endurance athletes  even at extended efforts.
5. Endurance athletes are woefully lacking in total physical capacity.
6. With high carb diets you either get fat or weak.
7. Bodybuilders can't punch, jump, run, or throw like athletes can.
8. Segmenting training efforts delivers a segmented capacity.
9. Optimizing physical capacity requires training at unsustainable intensities.
10. The world's most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion.".

Mission Statement:   CrossFit Greensboro will provide the highest quality of instruction and coaching in NC in order to guide and help athletes and fitness enthusiasts of all backgrounds and sports to reach their realized and unrealized goals!

Why CrossFit Greensboro?  We truly want to help you reach your fitness and athletic goals.  All 5 of our coaches are hand picked and chosen for their knowlege, background, desire to help people, and their passion for fitness.   We all bring a varied background that allows us a synergy effect while coaching.   Our team is committed to helping you reach goals that you have and ones that you haven't developed yet. 

Here are some other reasons...

                   1000 Sq Feet of Olympic Lifting Platforms
                   Pendlay Olympic Lifting bars and thousands of pounds of bumper plates
                   Tires for flipping, sand bags for carrying, and rowers for rowing
                   Kettlebells all the way up to 72 pounds for the "Big Boys"
                   Pull up bars for 20 people with bands and a machine for assistance
                   Med balls up to 30 pounds
                   10 sets of gymnastic rings
                   Paralletes for hand stands and L-sits
                   Vertimax for jump training
                   Glute hand developers for building the ultimate strong core
                   Dot mats for agility and change of direction speed
                   Fireman dummy and airpack for specific course training
                   Boxes up to 50" for jumping and the triple tire at 59" 
                   Running bands to work on knee drive and running technique
                   Finally, a rope for climbing!

We do a little bit of everything!!

CrossFit Greensboro - Times and Pricing

901 -E Norwalk Ave

We offer morning, daytime, and evening classes every day of the week.  Call for more information.  Here is the current schedule but we change it from time to time.

https://clients.mindbodyonline.com/ASP/home.asp?studioid=11551

Then click on CrossFit Classes. 

COST:  NO CONTRACTS - If you don't want to be here, we don't want you to be here.  We help people that want to be helped!  With that being said, we will commit 100% to the people that want to be here! 

Effective October 1, 2011

Unlimited Sessions per month $115
Couples Unlimited $175/month
2x week $85/month
2x week Couples $150/month
12 Punch Card $150

Individual Session- Call John to schedule a time!   
TEAM TRAINING: - CALL JOHN AT 336-971-0089 FOR MORE INFORMATION.

DISCOUNTS: Military, Police Fire, students, and teacher get a  discount off the unlimited pricing.  We also offer discounts for families.   

YOUTH STRENGTH AND CONDITIONING:  Call for pricing

Drop-in visits: Call ahead but normally $15

Pics of Norwalk

You can email us at This e-mail address is being protected from spambots. You need JavaScript enabled to view it .

Starting today... we will start the "12 Days of CrossFit Christmas"

On the 1st Day of Christmas, my true love gave to me...

A CrossFit Total
1RM of Back Squat, Push Press, and Deadlift

Strength: 5x1 Satch Grip Deadlift Shrug
WOD  21-15-9 Snatch/Burpee

There will be no class Saturday!   We are going to Durham to compete in the Carolina Fitness Challenge.  If you see Bruce, Matt, Cameron, Julie, or Tracy this week... wish them luck!   The workouts will be released this afternoon.  

If you like to come and watch, you have to register here: http://carolinafitnesschallenge.com/.  There is a charge but it includes food and drink.  

My dillemma:   I have been debating whether or not to compete.   Due to my hectic schedule, I have not been able to prepare like I should.  After much discussion with my wife and others, I decided that I would give it a try and do my best no matter what the results may be.    I tackled Saturday's 2 workouts with a passion.   On the second workout, I aggravated some herniated discs in my back and had to modify the workout in the middle of it in order to finish.  ( I never do this)  This put me on my butt for the next 3 days loaded up on muscle relaxers and anti-inflammatories.   I struggled to stand up and put clothes on.    This is the reason that I was unable to coach on Monday.    By Tuesday I was feeling much better and here it is Wednesday- I don't feel too bad.  It's still there and I am weary of it but I feel like I could do something but not everything.   Injury is a real part of training.  There is a fine line between top performance and injury.  The top athletes seem to know how to walk down that line with ease.   Like you, I face a lot of the same issues:

Do I take the risk and end up taking more time off from work if I re-injure myself?
Do I compete with the knowledge that I am not at my best and try to set small personal goals during the competition rather than outcome goals?
Do I not compete and accept the fact that I am pushing myself too much and then I need a break before I do too much damage?
By me competing or not competing- what type of an example does that set for the people that I train.  I try to be the person that I train others to be.   Eat well, train hard, and compete with honor, character, and dignity.    

You know the answers always seem easier for others then myself.  So this is my dilemma.  What do you think? 

 Hey everyone, I'm organizing a card campaign to send holiday cards to our soldiers. I'll be dropping off some craft materials today and asking the kids (and any adults who feel so inclined) to make some cards to send out.

Please sign as many cards as you can. Feel free to include a personal message.

They must be postmarked by December 10, this Friday, so I will collect any cards at the end of Thursday night's classes.  I may bring in a camera during the week to get a few shots of our elves at work and of our Crossfitters in action.

Anyone who would like to bring in additional craft materials, please feel free. I have white card stock, colored paper, mulberry paper (like rice paper), scissors, markers and glue stick.

Thanks,

Laura

Monday:    Chelsea   5 pullups 10 pushups  15 squats 1 round on the minute for as long as you can go or 30 minutes. 

Tuesday:  Strength  5x5 Back Squats.   After the back squats, do 50 ghd back extensions, 100 abmat situps, and 200 lunges.