For those that did not make it, the Carolina CrossFit Games was a great event.    There were about 120competitors with about 40 of those women and about 80 of those men.    The comraderie, atmosphere, and energy was unexplainable.  Everyone was positive and supportive whether they were from your box or not. 

Here is a video of the first workout.   I will be posting a second video tomorrow with the second workout and the final results!

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Please do not forget that we will have no class Saturday, December 12th.   Please join us in Durham for the Carolina CrossFit Games.  The Spectator fee is $20 but includes lunch, social, and a donation to the Wounded Warrior Project.

Anyone who comes tonight will get a chance to try the workouts that we will be doing tomorrow.

Pick one...

Ground to overhead 135/95 AMRAP 10

21-15-9  Deadlift/Box Jump/Toes to bar

Our shirts are suppose to come in today! Starting January 1st, we will have a 6am class and a 9am class a couple of days per week.  Please spread the word.

The benchmark this week is Lynne!  You will do it tonight if you did not get a chance to do it last night.  

Today's wod...  

15 Push Press 75/45/15 Box Jumps/15 Wall Balls   Amrap 12

Work on monthly goals and hand stand push ups! 

https://www.rapidreghost.com/cfhf/FundraiserPage.php?frID=76

Please ask friends and family to make some small $5 or $10 donation above to the families of Fort Hood.  We will be doing the

Ft Hood Lumberjack 20 tomorrow...

Workout Tonight...

We hate John Tabatas!   Row for calories/Push Ups/ Situps/ Bottom to Bottom Squats

16 minutes of pure pain. 

Todays workout was a lesson in humility...

1st workout:     Max weight squat clean and jerk.  Bruce dominated with a 245!  

2nd Workout:   20 Squat Snatch 75# 20 Wall balls   300 m run    3 rounds for time.  Bruce and Darin did really well on this workout with Bruce edging out Darin.  However, Joe posted the best time of everybod with a 11:50.    Joe is a monster if you ever get a chance to workout against him.   I had a complete meltdown and hit a wall during the workout at which time I decided that I might need to go back to school and become a big fat professor that tells people what to do but never does it themselves.   Due to my complete mental failure- I posted a ridiculously slow time in the 20s and tried to quit 3 or 4 time.  I continued thanks to Bruce, Darin, and Joe.  I was really upset with myself.  Casey came out and made a run at this workout coming out with at 21 minute time. 

3rd Workout:    15 Cleans 155#/30 Toes to bar/30 Box Jump 24"/15 Muscle ups/ 30 Push press 1pood each hand/ 30 Double Unders/  15 Thrusters 135#/ 30 Pullups/ 30 Burpees/  300' Walking Lunge with 45# overhead.

As of right now, Darin, Bash, and I have completed it and Bruce is coming back tonight to perform it.  Darin has a time of 35:00, Bash has a time in the 40 minute range but was not able to complete the muscle ups- he did a great job on the rest of it with such a challenging workout.    I was actually able to come back post  a pretty good time of 32:28.  I will post Bruce's time after he completes it. 

I hope to be able to walk tomorrow. 

Bruce, Darin and I plan on training in the morning from 9am until 12.   This will be a dry run triple workout day.  For those that are interested in working out- please let me know and I will scale or not scale depending on your abilities.  This will not be coached- you will be training against the instructors.  

1st workout   9am

2nd Workout  10:30

3rd Workout  12:00 

Check the photo gallery for more pics.  I will be uploading them throughout the day. 

Push Press   3x5 at 85% of 1RM.  

Work on December 1st Goals and Set new goal for January 1st. 

Please e-mail me if you can make Saturday's fundraiser workout. 

Send me some pics from Thursday's run so I can put them up on the site. 

Tonight's Wod...  

500m Row  21 Deadlifts  185/135  21 Burpees
350m Row  15 Deadlifts   15 Burpees
200M Row   9 Deadlifts   9 Burpees  

Work on Handstand and L-sits!