OCTOBER 2014
10/30/2014
RELEASE THE KRAKEN
CFS WOD - FRIDAY 31OCT2014
STRENGTH SUPP: BACK RACK LUNGE EVERY 2 MINUTES 5 EACH LEG X5 *ATHLETE SHOULD INCREASE LOAD FROM LAST WEEK
METCON: 2 MINUTE AMRAP: 7 TOES-2-BAR 10 THRUSTERS (95#/65#) MAX EFFORT PUSH UPS (HR) REST 1 MINUTE X5 *SCORE TOTAL PUSH UP REPS COMPLETED
Posted on 10/30/2014 at 09:01 PM | Permalink | Comments (0)
10/29/2014
USS PUEBLO
CFS WOD - THURSDAY 30OCT2014
CLEAN COMPLEX 0:00 - 6:00 = 5 CLEAN DEADLIFTS EMOM @ 65% 6:00 - 12:00 = 2 CLEANS + 1 JERK E2MOM @ 65%
METCON: 25 BOX JUMPS (24"/20") 25 KETTLEBELL SWINGS (55#/35#) X3
Posted on 10/29/2014 at 10:43 PM | Permalink | Comments (0)
RHINESTONE ED HARDY
CFS WOD - WEDNESDAY 29OCT2014
SKILL: L-SITS 10 SECONDS ON / 50 SECONDS OFF X10
METCON: 600M ROW 40 WALL BALLS (20#/14#) 20 CHEST-2-BAR PULL UPS
Posted on 10/29/2014 at 10:37 PM | Permalink | Comments (0)
10/27/2014
HOT WATER HEATER
CFS WOD - TUESDAY 28OCT2014
STRENGTH: SQUATS EVERY 3 MINUTES (E3MOM) 10 BACK SQUATS + 5 FRONT SQUATS @ 50% OF FRONT SQUAT MAX X3
METCON: 7 MINUTE AMRAP: 10 HANG CLEANS (75#/55#) 5 OVER-THE-BAR BURPEES *ADD 20# TO THE BAR AFTER EACH SET **OVER-THE-BAR BURPEES CAN BE DONE ANY STYLE ***SCORE TOTAL REPS COMPLETED
Posted on 10/27/2014 at 08:16 PM | Permalink | Comments (0)
10/26/2014
SOON...
CFS WOD - MONDAY 27OCT2014
OLY: SNATCH COMPLEX 0:00 - 6:00 = 3 SNATCH DEADLIFTS EMOM @ 60% 6:00 - 12:00 = 3 SNATCHES E2MOM @ 60%
METCON: 10 DEADLIFTS (255#/175#) 30 DOUBLE UNDERS X3
Posted on 10/26/2014 at 05:57 PM | Permalink | Comments (0)
WEEKEND WRAP UP AND THIS WEEK'S SKED
HUGE weekend for Team CFS! Allison (part of Joel's Oly lifting sassy mouthed crew from CrossFit Wide Open) finished 2nd in her weight class and 3rd overall at the NC State Oly Meet this weekend. Josh M and Asa headed down to Florida for the Iron Curtain V and they did work. Josh took home 1st place and Asa fought back from an early deficit to finish 5th. AAAAAAAAAAAND Amber B (used to be Amber O) and the Spanky got hitched up this weekend. Congrats to all of you!
THERE WILL BE NOONERS EVERY DAY THIS WEEK AND ALL CLASSES WILL GO AS SCHEDULED.
Posted on 10/26/2014 at 05:51 PM | Permalink | Comments (0)
10/23/2014
DONALD THE TURTLE
CFS WOD - FRIDAY 24OCT2014
STRENGTH SUPP: BACK RACK LUNGE EVERY 2 MINUTES 5 EACH LEG X5
METCON: "BLAKE" 100FT WALKING OVERHEAD LUNGE (45#/25#) 30 BOX JUMPS (24"/20") 20 WALL BALLS (20#/14#) 10 HANDSTAND PUSH UPS X4 *28 MINUTE TIME CAP
Posted on 10/23/2014 at 10:33 PM | Permalink | Comments (0)
10/22/2014
THIS IS JEOPARDY
CFS WOD - THURSDAY 23OCT2014
OLY: CLEAN COMPLEX 0:00 - 6:00 = 5 CLEAN DEADLIFTS EMOM @ 60% 6:00 - 12:00 = 3 CLEANS + 1 JERK EMOM @ 60%
METCON: "HAMMER" 5 POWER CLEANS (135#/95#) 10 FRONT SQUATS 5 JERKS 20 PULL UPS REST 90 SECONDS X5 *20 MINUTE TIME CAP
Posted on 10/22/2014 at 07:29 PM | Permalink | Comments (0)
10/21/2014
MEAT MAN
CFS WOD - WEDNESDAY 220CT2014
METCON: "BRENTON" 100FT BEAR CRAWL 100FT BROAD JUMP (3 BURPEES AFTER EVERY 5 BROAD JUMPS) X5 *20 MINUTE TIME CAP
SKILL: LOW BAR BUTCHER PUSH 1 EVERY 3 MINUTES ON THE MINUTE X5
Posted on 10/21/2014 at 07:41 PM | Permalink | Comments (0)
10/20/2014
KARAOKE ROCK STARS
CFS WOD - TUESDAY 21OCT2014
STRENGTH: BACK SQUAT (DE-LOAD) 3 BACK SQUATS @ 60% EMOM X10
METCON: "COE" 10 THRUSTERS (95#/65#) 10 RING PUSH UPS X10 *25 MINUTE TIME CAP
10/20/2014
NO WI-FI
CFS WOD - MONDAY 20OCT2014
OLY: SNATCH (DE-LOAD) 2 SNATCHES @ 60% EMOM X10
METCON: "HANSEN" 30 KETTLEBELL SWINGS (70#/55#) 30 BURPEES 30 GHD SIT UPS X5 *45 MINUTE TIME CAP
Posted on 10/20/2014 at 10:05 PM | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
ALL CLASSES WILL GO AS SCHEDULED THIS WEEK AND THERE WILL BE NOONERS EVERY DAY.
Posted on 10/20/2014 at 10:01 PM | Permalink | Comments (0)
10/15/2014
COYOTE UGLY
CFS WOD - FRIDAY 15OCT2014
STRENGTH SUPP: TIRE FLIPS 3 EMOM X12
METCON: 15 MINUTE AMRAP: 10 KBS (55/35) 10 PUSH UPS (HR) 10 BURPEES 20 KBS 20 PUSH UPS 10 BURPEES 30 KBS 30 PUSH UPS 10 BURPEES...40/40/10...50/50/10...ETC *SCORE TOTAL REPS COMPLETED
Posted on 10/15/2014 at 06:50 PM | Permalink | Comments (0)
LOVE THE WORM
CFS WOD - THURSDAY 16OCT2014
OLY: CLEAN & JERK (DE-LOAD) 3 CLEANS + 1 JERK @ 60% EVERY MINUTE ON THE MINUTE X10
METCON: 1:00 CALORIE ROW 1:00 THRUSTERS (75#/55#) 1:00 REST X5 *SCORE TOTAL REPS COMPLETED
Posted on 10/15/2014 at 06:46 PM | Permalink | Comments (0)
10/14/2014
FORREST GUMP
CFS WOD - WEDNESDAY 15OCT2014
SKILL: LOW BAR BUTCHER PUSH 1 EVERY 3 MINUTES ON THE MINUTE X5
METCON: 15 DOUBLE UNDERS 5 RING DIPS 5 TOES-2-BAR 10 WALKING LUNGES (5 STEPS EACH LEG) X10
Posted on 10/14/2014 at 10:30 PM | Permalink | Comments (0)
10/13/2014
KNUCKLES TO DA FO'HEAD
CFS WOD - TUESDAY 14OCT2014
STRENGTH: BACK SQUAT TEST 15:00 RUNNING CLOCK 0:00 = 5 @ 60% 1:30 = 4 @ 70% 3:00 = 3 @ 80% 4:30 = 1 @ 90% REMAINING TIME = ESTABLISH NEW 1RM
METCON: 21-18-15-12-9-6-3 SHOULDER-2-OVERHEAD (95#/65#) DEADLIFTS (185#/135#) *ATHLETES WILL ONLY USE ONE BAR **20 MINUTE TIME CAP
BECAUSE THIS NEVER REALLY GETS OLD...
Posted on 10/13/2014 at 10:13 PM | Permalink | Comments (0)
10/12/2014
NFC SOUTH
CFS WOD - MONDAY 13OCT2014
OLY: SNATCH TEST 15:00 RUNNING CLOCK 0:00 = 1 HI-HANG SNATCH + 1 LO-HANG SNATCH + SNATCH @ 60% 1:30 = SAME COMPLEX @ 70% 3:00 = SNATCH @ 75% 4:00 = SNATCH @ 80% 5:00 = SNATCH @ 85% REMAINING TIME = ESTABLISH NEW 1RM
METCON: 30 OVERHEAD SQUATS (75#/55#) 30 PULL UPS 30 BOX JUMPS (24"/20") 30 BURPEES 30 BOX JUMPS 30 PULL UPS 30 OVERHEAD SQUATS *15 MINUTE TIME CAP
Posted on 10/12/2014 at 08:30 PM | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
THERE WILL BE NOONERS EVERY DAY THIS WEEK AND ALL CLASSES WILL GO AS SCHEDULED.
Posted on 10/12/2014 at 08:23 PM | Permalink | Comments (0)
10/09/2014
BOW SLAP
CFS WOD - FRIDAY 10OCT2014
STRENGTH SUPP: TIRE FLIPS 3 EMOM X10
METCON: 1:00 DEADLIFTS (135#/95#) 1:00 SIT UPS 1:00 WALL BALLS (20#/14#) 1:00 REST 2:00 DEADLIFTS 2:00 SIT UPS 2:00 WALL BALLS 2:00 REST 3:00 DEADLIFTS 3:00 SIT UPS 3:00 WALL BALLS *SCORE TOTAL REPS COMPLETED
Posted on 10/09/2014 at 09:11 PM | Permalink | Comments (0)
10/08/2014
BACON BROS
CFS WOD - THURSDAY 9OCT2014
OLY: CLEAN & JERK TEST 15:00 RUNNING CLOCK 0:00 = 1 HI-HANG CLEAN + 1 LO-HANG CLEAN + CLEAN & JERK @ 60% 1:30 = SAME COMPLEX @ 70% 3:00 = CLEAN & JERK @ 75% 4:00 = CLEAN & JERK @ 80% 5:00 = CLEAN & JERK @ 85% REMAINING TIME = ESTABLISH NEW 1RM
METCON: 8 MINUTE AMRAP: 2 HANG CLEANS (115#/85#) 2 BOX JUMPS (24"/20") 4/4... 6/6... 8/8... *SCORE TOTAL REPS
10/07/2014
DRIBBLE
CFS WOD - WEDNESDAY 8OCT2014
SKILL: LOW BAR BUTCHER PUSH 1 EVERY 3 MINUTES ON THE MINUTE X5
METCON: 21-15-9 CHEST-2-BAR PULL UPS KETTLEBELL SNATCH-RIGHT (55#/35#) PUSH UPS (HAND RELEASE) KETTLEBELL SNATCH-LEFT (55#/35#)
Posted on 10/07/2014 at 09:37 PM | Permalink | Comments (0)
10/06/2014
MICK DODGE
CFS WOD - TUESDAY 7OCT2014
STRENGTH: BACK SQUAT EVERY 3:30 MINUTES 2 REPS @ 90% X4
METCON: 10 MINUTE AMRAP: 5 FRONT SQUATS (135/95) 7 TOES-2-BAR 5 BURPEES
Posted on 10/06/2014 at 09:20 PM | Permalink | Comments (0)
10/05/2014
EGG MCMUFFIN
CFS WOD - MONDAY 6OCT2014
OLY: SNATCH EVERY 3 MINUTES 1 HI-HANG + 1 LO-HANG @ 70% 1 FULL @ 90% X4
METCON: 30 DOUBLE UNDERS 400M RUN 20 HANG POWER SNATCHES (75#/55#) X3
Posted on 10/05/2014 at 08:26 PM | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
THERE WILL BE NOONERS EVERY DAY THIS WEEK AND ALL CLASSES WILL GO AS SCHEDULED.
Posted on 10/05/2014 at 07:33 PM | Permalink | Comments (0)
10/03/2014
WEEKEND SCHEDULE AND CARDS
WEEKEND INDOC/OPEN GYM SCHEDULE: SATURDAY 8-10AM = INDOC CLASS 14-10 SATURDAY 10-11AM = OPEN GYM SUNDAY 2-4PM = INDOC CLASS 14-10 SUNDAY 4-5PM = OPEN GYM
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A LITTLE NOTE ON CARDS... Every athlete is required to grab their card every time they utilize CFS. We are aware that our membership tracking method involving index cards is rudimentary in this day and age with no battery, cords and/or screens. Its old school but it works for us. This is the easiest and most inexpensive way for me to keep up with membership numbers and the status of dues. Its also provides fast and effective communication between coaches and athletes. Yes, we could modernize this process but why fix it if it ain't broke? The following guidlines will make everybody's life a little easier... 1. Everybody grabs their card BEFORE they begin warming up. 2. Grab your card as soon as you get there and place it on the board. 3. If you are there early and decide to do some extra work, grab your card and place it on the board. 4. If you are late, come in, grab your card BEFORE joining the class. 5. Don't make the trainer ask for your card...it irritates the mess out of both of us.
Posted on 10/03/2014 at 05:11 PM | Permalink | Comments (0)
10/02/2014
PUMPKIN SPICE
CFS WOD - FRIDAY 3OCT2014
STRENGTH SUPP: TIRE FLIPS 2 EMOM X12
METCON: "DIANE" 21-15-9 DEADLIFTS (225#/155#) HANDSTAND PUSH UPS
Posted on 10/02/2014 at 10:31 PM | Permalink | Comments (0)
10/01/2014
SICK SEA
CFS WOD - THURSDAY 2OCT2014
OLY: CL
EAN & JERK EVERY 3:30 MINUTES 1 HI-HANG CLEAN + 1 LO-HANG CLEAN @ 70% 1 CLEAN & JERK @ 90% X5 *FULL DEPTH CLEANS
METCON: "THE CHIEF" 3 MINUTE AMRAP: 3 POWER CLEANS (135#/95#) 6 PUSH UPS (HR) 9 AIR SQUATS X5 *1 MINUTE REST BETWEEN ROUNDS **ROLLING ROUNDS