1 Double Under

We will have class at the new location tomorrow night at 6.  Come late if you can't make it at 6.  Its on Norwalk behind the Honda Dealership... go down about a 1/4 mile on the left!  Everyone is welcome to hang out afterward and provide input on the new design.

Darin and Casey both strive to prove one of the fundamental concepts and beliefs of CrossFit this weekend.  High intenseity, short duration training will prepare the body for slower, long distance endurance activities without the wear and tear on the body. 

Darin, in preparation for this marathon has ran no longer than 7 miles, less than 1/3 the distance of the total event.  It is a belief of CrossFit that intense training in the glycolytic energy system(10seconds to about 2:00),  actually helps with one's ability to utilize the aerobic energy system for longer endurance activities.   Based on current aerobic training prescriptions, Darin should not be able to finish this run with so little preparation.  My bet is that Darin will have some issues with shin splints due to the lack of running adaptation but he will be able to finish the run.  Let's put CrossFit to the test.   

Rowing coaches have a simple prescription for preparing for an event... row, row, row.  Casey, in preparation for this event has cut his rowing by 2/3 and filled it's place with CrossFit.  He is heading to the DIRT trials in Durham and would like to set a pr.  His preparation has been similar to Darin's:  become stronger, more explosive, and more powerful through CrossFit but don't row as much.   My bet is that Casey's preparation has been dead on and that he will do great at the trials this weekend. 

Great Job Guys... NOW REPRESENT!

REST DAY...

We are having a blitz day Friday night at the new location if anyone is interested!

sectionals | Crossfit Greensboro

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. 

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

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.         

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

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.