SWOD:  Wendler 5-3-1 OHS

WOD:  Run 400m/5 Clean and Jerk AMRAP 16 minutes.  C&J is the heaviest weight you can do for 5 reps unbroken.  

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Please call John at 336-971-0089 if you would like to attend a free Foundation Class.  

Please don't forget the Police Memorial Fundraiser this Sunday!   Brendan demonstrating intensity on the snatch!

SWOD:  5-3-1 Press 
WOD  21-15-9 Push Press  115/75   GHD Sit Ups

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How to properly carry another person like a purse!

WOD:   600m Row Then 50 Push ups/40 Box Jumps 24"/20"/ 30 Double Unders/ 20 SDHP  1.5/1 pood/ 10 Burpees 
                                 Then 10 Push ups/20 Box Jumps/30 Double Unders/ 40 SDHP/50 Burpees    

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“21 Gun Salute” WOD  By Matt Stein

Every year the calendar week that May 15^th falls in is celebrated as National Police Memorial Week.  Having been a police officer for 8 years, this week takes on a special meaning to me because it reminds of those that have made the ultimate sacrifice in the line of duty while trying to protect and serve their community.  This week also serves as a reminder of just how special the people that I have worked with over the years truly are to be able to answer the call for service everyday without hesitation and with honor.

To honor the men and women of the law enforcement community, I would like to invite you to a charity workout this Sunday May 20^th at CrossFit Greensboro.  The workout is called the “21 Gun Salute” in honor of the 21 officers who lost their lives in the line of duty in Guilford County.  The doors will open at noon for sign-in and warm-ups, and the workout will begin at 1PM.  The cost is $30 to workout and you will get a t-shirt for this event.  There will also be a grill and time to socialize after you workout.

All the proceeds for the event will be donated to a scholarship fund established in memory of Officer Russell Willingham Jr.  Officer Willingham was a former Greensboro Police Officer and Winston Salem Police Officer.  On July 30, 2011 Officer Willingham lost his life in a car accident while responding to back up a fellow officer.  Help us honor Officer Willingham and all other fallen heroes this Sunday.

The WOD is a 21 Minute AMRAP partner WOD and is as follows:

200m run with med ball (rx will be 25lb)

21 Burpee Box Jumps (24/20)

200m run with ball

21 SDHP (95/65)

200m run with ball

21 Pull-ups

200m run with ball

21 Wall Balls to 10’ line using same med ball that you run with

200m run with ball

21 GHD Situps

200m run with ball

21 Kettlebell swings (1.5/1)

200m run with ball

21 Pushups

WOD can be modified for everyone to participate based on ability.  So please come join us for a great afternoon and a great cause. 

SWOD:  Press Wendler 3
WOD:   Tabata Burpees/squats/push ups.   Immediately after tabatas, run 800m.  Take the total time of your run in seconds and minus out your total score on tabatas.  

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Day 2... Oh I forgot one thing about Day 1.  I got a chance to talk to Greg Glassman(Founder of CrossFit).   And it was a great experience.   First of all, he’s a total hugger!   Never saw that coming.   Secondly, he hit me with a question that completely knocked me off my feet.   What can I do for you as an affiliate?   It really surprised me that he would be that concerned and would spend the next 10-15 minutes talking with Bruce and I about our dream.  He was very down to earth and CrossFit evolved for the same reason that I coach every day.  We enjoy helping people.     It really made me feel great about what we are doing. 

Today, everyone wore their green shirts and the Green Machine came alive.  Everyone had a different swagger in their step- it was a confidence that wasn’t there the day before.   We were number 1.  We didn’t have a big lead but we were number 1.   My prep talk to the group went a little like this.    “Yesterday, they found out who we are, but  they still think it’s a fluke that we are here.  Today we show that we are the team to beat!  “

WOD 1:  Warm up went well.  I knew after Cameron warmed up and went over to snatch the dumbbell that I was going to see something great today.    Cameron snatched the 70 a few times and all the team and female athletes stopped for a second with astonishment.  A few of them adjusted their position to see the weight of the dumbbell.  She snatched it with such ease that they couldn’t believe the weight was 70 pounds.    We had practiced this workout and we were fast.  We also knew that CrossFit Wilmington had a good team on this and they had beat us on WOD 2.  Even though we are training partners, there is a little competition internally with them.   I reminded Alex and Cam that Wilmington beat us as a little inspiration to take this workout.   You could see the determination in their faces.    

When I walked back to the crowd- I turned to a couple of people and said we will set a world record on this event.   Turns out 4:58 is a world record. Unfortunately, on the 3rd round of the run, Alex pulled his plantar fascia  (thick connective tissue that supports the arch and the bottom of the foot.  It runs from the heel bone up to the bones between the toes.)   At this time we are not sure if it is pulled or torn, however it’s not showing any signs of being torn.   We immediately get him up onto our massage table.   By the way, Jessica from Greensboro Ortho was there and she was a blessing.   She worked on all our little injuries through the weekend which made a heck of a difference in recovery and preparation.    She was instrumental on making sure Alex was taped up for the next day snatch.   

WOD 2:   Another scary wod.   A tough judge or someone in a bad rhythm could make this into a bad number.    They were calling the squats right on so I told everyone to focus on rhythmic metronome type squats extending visually each rep.  The worst thing that can happen in a workout like this is getting 20 missed reps.  It will crush you both mentally and physically.   It worked well.      We had determined that this workout could not be finished so our strategy was to get through the girls so that the guys could go hard to get as many reps as possible.      Our original strategy was fixed numbers on this.  20/20 15/15.... etc.  However, I found that we did better with just going how we felt.   If we have 30, get 30 but if we only have 10, get 10.   The ladies were to pace so that they always stopped 3-5 short of failure.  The key is communication with their partner.  They had an idea who would be on the pull-up bar first and who would be on the push press first but they were to just work and not fret if things didn’t fall that way.   The guys were to go for big numbers- less transition mean bigger numbers at the end.  Brendan was suppose to take a majority of the squats and Bruce was to go for 30 on the first set of pull-ups and try to stay with big numbers after that.  

We broke the Green Machine Chant out at the end of the ladies part and then at the end of the guys part to get them through the wod.   It worked beautifully. Our girls finished under 15 which was quicker than their practice time.   We finished with 122 reps left putting us in 3rd place.     The excellent piece was that CrossFit Invoke won this workout which made little effect on our standing because they were so far down the leaderboard.  

Now, we were the team to beat and everyone knew it. 

SWOD:  Wendler 3 Deadlift
WOD":  "Helen"  400m Run 21 KB Swings  12 Pullups   3 Rds for time!  A classic wod but worthy of a Monday morning!

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Congratulations to the CFG Competition Team and all that helped get us here!   WE ARE #1 in the Mid-Atlantic Region and we now are going to the CrossFit Games in California.    I couldn't be  prouder of  Cameron, Tracy, Catherine, Bruce, Brendan and Alex.  They have worked hard and deserve this!   However, we also must thank all the members of the team that have pushed them along the way.   Without that push, we would not be where we are today.  I would also like to thank all the well-wishes and chearing from the "Green Machine"  this weekend.    A big thanks to Jason and his cooking which kept us alive.   Over the next few days, I would like to blog on the total experience so check in each day if you want to read about the games from a coach's perspective.   

Prep Speech:   Here is the prep speech I gave the team prior to competing on Friday.  I probably changed a few of the words as I spoke but these were my notes.

"I have been working on this prep talk for about a week.   What can I say to do or say to inspire you.   What do I say to a group of elite athletes that have all excelled in your first sport and are now about to excel in CrossFit.   You have heard it all before, all the pre-game speaches and it's going to sound like a repeat to you.   so what do I say... 

You know this started with a dream, a goal, an aspiration.  We put our minds to it, we worked hard... we sacrificed days, we drove for hours, we spent money, we gave up weekends with our families for this.  We did better than anyone expected conming out 4th in the open.   This past weekend when we did the workouts, we did great almost unbelievable.   However, here is the truth of the matter:  NONE OF THAT MATTERS!  NOT HERE/NOT NOW.   The only thing that matters now is what we do Here!  

I need you to HSPU like you have never done it before.   I need you and you to clean like you have never done it before!   I need you to squat and pullups like never before and I need you to snatch like never before.  I need you to be a team like no other team.

You know me... I don't sugarcoat, I don't lie, and I don't hold back.   5 Months ago, we had a goal to just get to California.    Right now, i am changing that goal!  Now our goal is to not only win regionals but beat every team in every regional everywhere.   Every workout is a battle.  Every workout determines whether or not we make it to regional.  We give no one a chance.   We take every wod like it is our last chance to make it to the games.    Nobody knows this yet but we are the team to beat.   We show them that this weekend.  

You know when I was writing this on the way down,  my mind was blank.  Then all of sudden this song came on the radio  "There's no stopping us right now" (Calvin Harris Feel So Close-See below)  I knew right then.   ( I didn't tell the team this but chill bumps came over my body and almost cried- of course I was ridiing with Bruce so I covered up well!) 

Before coming, I went ahead and purchased my tickets to the games... I am going to Cali- whose going with me?"

SWOD:  Wendler Press x5
WOD:   800m Run   50 Overhead Squats 45/35   800m Run

There are no Foundation classes this Friday!

Click Here to Register for Class!

Please Call me at 336-971-0089 if you would like to attend a free Foundation class!

Click Here to Register for Class!

WOD: 50 KB Swings/10 Double unders   40 Kb Swings/20 Double Unders    30 Kb Swings/30 Double Unders     20 Kb Swings/40 Double Unders 
10 Kb Swings/50 Double unders  Starting at zero and every min do 3 burpees.   

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