WOD Blog

Friday - 8.1.14

Recipe swap tomorrow/tonight (based on when you see this post) after 530 class.

C/F: With a running clock
1000m Row
50 Thrusters 45/35
30 Pull-ups

@ the 12 min mark
25 T2B
50 OHS 115/95/65/45
25 T2B

C: @ the 22 min mark
30 BTN Snatch Grip Split Jerk 115/95/65

F: @ the 22 min mark
30 Shoulders to Overhead115/95/65/45

A) 200-400m walk
B) OH Banded Shoulder 2x1min/side
C) Anchored Spine Mobilization x 2-3 min
D) Lax Ball Smash Hip Flexors x 2 min/side

Thursday - 7.31.14

Recipe swap is this Friday night.  Last time we had a ton of great food.  If you've got a recipe to share, make the dish, and let's eat it.  

C: Every other minute x 8
1 Hill Sprint

F: 10 RFT
30 Double Unders
1 Power Clean - choose weight - heavy 

C: 3-5 RNFT
40 Windmill Battleropes
30 Sledgehammer Strikes
20 Back Ext.

F: 3 RNFT - do a round as fast as possible, rest as needed between rounds
12 Bench Press @ 70% BW
10 Ring Rows

A) Sink Mobilization x 2 min
B) Lax Ball Shoulder Smash x 90s/side
C) Calf Stretch x 2 min/side

Wednesday - 7.30.14

A helpful nutritional post from Lia tonight.

In light of the Food Challenge kicking off this week, we will be periodically posting tips and recipes in hopes to encourage you and inspire you to stay in the kitchen and out of the drive through!
I've never had particularly carnivorous tendencies (obviously this is Lia), but if I'm going to eat meat, I much prefer it straight off a charcoal grill. In fact, up until I took it upon myself to learn how to grill, I struggled quite a bit with kicking my beloved grains to the curb and finding some protein to eat. 
I like grilling because it has lots of perks- it's minimal cleanup and the flavor is just so good. In fact, I like to grill in bulk and convert the leftovers into other meals later in the week. It makes meal prep so easy and always flavorful! For example:  One night's leftover Pork Tenderloin sliced thinly and thrown in a skillet with veggies just became tonight's Asian Lettuce Wraps. This, however, assumes that you aren't like Colin and actually have leftovers after meals. Also, when you grill, you can be be creative! Don't limit yourself to just chicken and steak- fish, shrimp, pork, veggies, and fruit are all great with grill marks on them!
If you've never grilled before, don't be intimidated. Start simple and go from there. I highly recommend starting with bone-in, skin-on chicken thighs. With bone and skin, it's virtually impossible to dry out the meat AND if the flame does happen to char the outside, you can always pull the blackened skin off (which I do anyway, although others would disagree). Chicken thighs are also one of the most inexpensive cuts of meat at the store. The meal pic included with this post is Grilled Chicken Thighs with Grilled Pineapple. It's one of the first things I learned to grill and still one of my favorites!
Below are some of my staple grilling to leftover conversions. I hope this sparks some inspiration and simple solutions for you as we start this Food Challenge!

-Grilled Steak/Steak Fajita Bowls

-Grilled Pork Tenderloin/Chopped Pork Asian Lettuce Wraps

-Grilled Chicken Thighs/Chopped Chicken Salad/Cindy's Curry Chicken Salad

-Grilled Shrimp Kebobs/Shrimp + Cabbage Pad Thai


PS, the recipe swap/pot luck is this Friday at 645ish until whenever.  This is a great opportunity for success in the challenge, and keeping yourself on track for the first weekend (typically the make or break weekend) of the Nutritional Challenge.  Turn your leftovers into a meal a la Lia.

C: EMOM x 14
Odd: 4 HBBS
Even: 5 Muscle ups

F: Every other minute x 8
1 Hill Sprint

C: 10 RFT
7 HSPU - Regionals Standards
30 Double Unders
1 Power Clean 245/165

F: 3 Rounds
40 Windmill Battleropes
30 Sledgehammer Strikes
20 Back Ext

A) 3 min Technique Row
B) Box Shoulder Stretch 4 x 20s
C) Foam Roll Calves x 2 min

Tuesday - 7.29.14

C/F: For Time
20 Thrusters 95/65
10 Burpees
20 Hang Clean 95/65
10 Burpees
20 Push Press 95/65
10 Burpees
20 Front Squats 95/65
10 Burpees
20 Deadlifts 95/65
10 Burpees

C/F: 10-9-8-7-6-5-4-3-2-1
Deadlift 275/185/135
100m Run

A) Walk 200-400m
B) Couch Stretch x 2 min/side
C) Foam Roll Quads x 2 min/side

Monday - 7.28.14

First off, a big shout to all our athletes who competed in the Greenville Games this past weekend. We're proud of all of you, and I apologize for not being there. Second, our Nutrition/Lifestyle Challenge starts tomorrow. You can get all the information for it tomorrow at the gym. Last, Colin is doing major technique work all day tomorrow, so come come in for some serious snatch coaching. This is a very important day from a technique standpoint, and should not be missed if at all possible.

Why the snatch you ask?
"The wave of contraction that must be produced to perform a full barbell Snatch is unparalleled by any other gym-based movement." Rudy Nielsen, www.theoutlawway.com

"All sports require different amounts of muscle synchronization, balance, flexibility, and coordination as well as strength, speed, power, and metabolic development. Olympic weightlifting provides development in all these areas. While training for maximal strength can have a positive effect on performance, it also can have a “negative effect on movement speed and the ability of a muscle to display explosive effort” (Wenzel & Perfetto 1992). However, this does not mean that strength gains do not happen through training at high speeds. Wenzel and Perfetto characterized strength gains from high-speed training as adaptations “due to an increase in the number of fibers recruited or a more synchronous firing of motor neurons” (Wenzel & Perfetto 1992)."—Philip Sabatini, February 2011 interview with elitefts.net.

Why all the technique work you ask?
"The missing link in so much mainstream fitness programming, from bodybuilding to monostructural endeavors, is the neuromuscular piece—in particular, the development of coordination, accuracy, agility, and balance. We can sum these elements up as “technique.” Omitting them from one’s training necessarily results in only partial fitness, partial expression of one’s genetic potential, and a decreased threshold of maximal capacity. To increase work capacity across broad time and modal domains (the goal of CrossFit), technique is the crucial connection—whether your goal is to win the game, protect your life, complete the mission, or just be fit for the demands of everyday life at any age."— Coach Greg Glassman

C: EMOM x 15
Min 1: 1 Squat Snatch, 30# under 1RM
Min 2: 1 Squat Snatch, 25# under 1RM
Min 3: 1 Squat Snatch, 20# under 1RM
Min 4: 1 Squat Snatch, 15# under 1RM
Min 5: 1 Squat Snatch, 10# under 1RM

F: 30-40 min of Snatch technique work

C: 5 RFT
12 Bench Press @ 70% BW
10 Strict Pull ups

F: 10-15 min EMOM - based on time
1 Snatch - choose weight - squat snatch is preferred, but practice the technique that best corresponds with your current capabilities

A) OH Spinal Smash x 2 min
B) OH Banded Shoulder - 2 x 1 min/side

Friday - 7.25.14

Check back tomorrow night for more details on Saturday's 930 WOD.  Most everyone is heading over to the Greenville Games, so stay tuned please.

C: EMOM x 16
Odd: 3 Thrusters - choose weight, across
Even: 10 Shoot Throughs - back and forth = 1

F: EMOM x 16
Odd: 10 Wall Balls 20/14
Even: 10-15 Ring K2E

C/F: 3 RFT
24 KBS 70/53
18 Box Jumps 24/20
12 Burpees

Greenville Games Athletes
Thruster - work up to a single at 75-80% of your projected 1RM

2 Rounds at a comfortable pace
2 Deadlift 245/155
4 Power Cleans 135/95/75
6 OTB Burpees
8 Box Jump Overs 24/20
10 Log Squats
200m Run
Rest 2-3 minutes between rounds

A) 200-400m Walk
B) Figure 4 Stretch x 2 min/side 
C) Child's Pose x Forever - child's pose is awesome, do it everyday

Thursday - 7.24.14

Greenville Games are this weekend at the Piedmont Athletic Complex, at 150 Woodmont School, Piedmont SC, 29673
-Friday night
1) Niki and Nicole's first WOD starts at 4:48 pm, and then WOD2 will be at 5:24 pm.
2) Colin starts at 6:18, and then 6:54 pm
1) Just show up anytime after 8:30. Don't have exact schedule yet, but hopefully things should get going by 9:00. We should have a tent set up, so bring some chairs and snacks, hang out, and support all of your friends.

C: 4-6 RNFT
100m Sled Pull BW + 45#/BW + 25#
100m Farmer's Walk 70/50
100 Battleropes

F: 8 min up ladder
20 Double Unders, 1 Power Snatch 95/65
20 Double Unders, 2 Power Snatch 95/65
20 Double Unders, 3 Power Snatch 95/65

C: 3 RFT
20/15 Calorie Row
10 Ring Dips
5 Power Clean - challenge yourself

Greenville Games
Rest and or mobilize, that's all, that's it

A) 3 min technique row
B) Pigeon x 2 min/side
C) Calf Stretch x 2 min/side

Wednesday - 7.23.14

C: 8 min up Ladder
20 Double Unders, 1 Power Snatch 135/95
20 Double Unders, 2 Power Snatch 135/95
20 Double Unders, 3 Power Snatch 135/95

F: 4-6 Rounds Not For Time
100m Sled Pull - BW + 45# Plate/BW + 25# Plate
100m KB/DB Farmer's Carry 70/50
100 Battleropes

C: 5 RFT
30 Calorie Row
5 Muscle ups
5 Power Cleans 225/155

Greenville Games
15 min to complete
400m Run
25 Deadlifts 245/155
800m Run
25 Box Jump Overs
400m Run

A) 3 min slow row
B) Down Dog - 4 x 20s
C) Roll Out Kinks and Tightness x 5 min

Tuesday - 7.22.14

-Greenville Games this weekend - come out and support all of our athletes completeing

-Food/Lifestyle Challenge - Starts July 28 - Aug 29 (day before first Saturday of College Football, get right nutritionally before you get wrong)

Record Keeping
Not a day goes by without someone asking myself or one of our other coaches, “how much weight should I use?”  The answer in this instance will always be “use a lighter and manageable weight that doesn’t compromise your technique.”  Maybe you won’t hear those words exactly, but something along those lines is the typical response.  This leads us to our main point.  Do you record your workouts?
No matter where you are in your fitness journey, a primary goal should always be to improve your performance. The point of sports and exercise is to enjoy ourselves while we improve the health of our bodies and spirits. Whether you are a hard-core athlete or just an occasional fitness enthusiast, you will feel better when your hard work begins to manifest itself in the form of faster times, weight loss, bigger muscles, more skillful movements, etc. It’s very important to keep records of all of your workouts. You’ll never be sure of the progress you make without a starting point, or if you are just guessing every time you load weight on a bar.
Recording your workouts is imperative to reaching your goals.  You can view your progress in a measured manner, and can systematically attempt to achieve your goal.  Recording your workouts can help you get through tough training periods, when you feel plateaued or stuck.  You can overcome discouragement on one movement when you see the improvements in other aspects of your fitness.  We work a lot of different movements in CrossFit, it’s hard to get better at all of them all the time.  Plus, I don’t know about you, but I don’t have a perfect memory.  I don’t remember the weights I use from a week to week basis, so writing them down is essential to get a better idea of how I’m performing.  PS, keeping food logs can really benefit any weight loss goals or gains you have.

C/F: "Cindy"
20 min AMRAP
5 Pull ups
10 Push ups
15 Air Squats

C: For Time
50 Deficit HSPU - 2 45/ 1 45

F: For Time


HSPU technique work and practice

Greenville Games Participants 
A) For Time
1000m Row

10 minute Timecap
40 OTB Burpees
30 Power Clean 135/95/75
20 OTB Burpees
20 Power Clean 135/95/75

A) 3 min walk/slow row
B) Spider Stretch x 2min/side
C) Banded Chest Stretch 3 x 30s/side

Monday - 7.21.14

C/F: 20 minutes to complete
5x7 Front Squat - climbing
5x1 min Plank Hold 

C/F: For Time
Deadlift 225/155
400m Run

A)200-400m Walk
B) Banded Hamstring x 2min/side
C) Pigeon Stretch x 2min/side


A. 20 minute AMRAP with a partner

Ascending ladder 3-6-9-12-15-18-21...
Ring Push-ups
KB Swings
Ring K2E

B. "Death By"
Rest 5 Min
1/2 BW Push Press
Rest 5 Min
1 1/2 BW Deadlift


Friday - 7.18.14

C: EMOM x 12
Odd: 3 High Hang Sqaut Snatch - across 
Even: 10 MB GHDSU 20/14

F: EMOM x 12
Odd: 10 Slamballs + 10 Abmat SU
Even: 15 Air Squats + 2 Hoglines

C: 3 RFT
10 Push Press 95/65
10 HBBS 95/65
10 T2B
Rest 3 min

F: 3 RFT
10 Push Press
10 MB Hang Cleans 20/14
10 Suitcases
Rest 3 min

A) Walk/Row 3 min
B) Couch Stretch x 2 min/side
C) Box Shoulder Stretch - 3x30s

Thursday - 7.17.14

C: For Time
3K Row
300 Double Unders
3 Mile Run

F: With a Running Clock - challenge yourself with weights and movements
Power Snatch 115/75
C2B Pull ups

at the 15 min mark
Power Clean 165/105
Ring Dips

at the 30 min mark
Step ups x 2 24/20
RKBS 80/53

A) Cool Down (walk/row)
B) Foam Roll Posterior Chain
C) 5-way Banded Shoulder - again - 2x30s/movement

Wednesday - 7.16.14

C: With a Running Clock
Power Snatch 135/95
Muscle up

at the 15 min mark
Power Clean 225/155
Ring Dips

at the 30 min mark
Box Jump 30/24
KBS 80/53
Score each individual WOD time

F: Options - with the release of some of the 2014 Games WODs, let's try 'em out.  The possibilities with modifications and scales are fairly endless for this.  As always challenge yourself.

3K Row
300 Double Unders
3 Mile Run
If you need to scale, try a 2K Row, 200 Double Unders, and a 2 Mile Run, etc.

or break it up as desired...either way, work on that endurance. 

1-3 Rounds of
1K Row
100 Double Unders (singles as needed)
1 Mile Run

A) 400m Walk
B) Calf Stretch x 2 min/side
C) Box Pigeon x 2 min/side
D) 5-way Banded Shoulder - 2 x 30s/movement

Tuesday - 7.15.14

Just a few messages I wanted to relay tonight. For the next month we are going to stress technique more than we already do with fitness. We want to get everyone some quality practice time on certain movements outside of WODs. We also want to continue focusing on our recovery. As you may have noticed we've added the cool down walk/row or whatever else we throw at you. Do these. Trust me, your body will thank you for participating in the daily recovery...maybe not today or tomorrow, but one day, "many years from now, would you be willin' to trade ALL the days, from this day to that, for one chance, just one chance, to come back here and tell our enemies that they may take our lives, but they'll never take... OUR FREEDOM!"

"Boy, that escalated quickly... I mean, that really got out of hand fast."
OK sorry, back to business, we will be closing at 630 pm on Friday for Colin and Lindsey's baby shower. Everyone is welcome, so come on out.

Now those are quality movies!

C: Deadlift - 20 min to establish a 1 RM

F: Every 2 min x 20 min.
7 Deadlift

C: 3 RFT
20 Burpee Pull ups
20 Front Squats 155/105

F: 3 RFT
20 Burpees
15 Front Squats - choose weight

A) Walk 200m or Row 2 mins slowly - cool down immediatley after workout
B) Banded Hamstring - use post - 3 x 30s/side
C) Thread the Needle Child's Pose x 2min/side


Monday - 7.14.14

C/F: Bench Press - 20 minutes to work up to a 3 RM

C/F: "Tiger Blood"
10 Clean and Jerk 135/95 - fitness choose weight
400m Run

A) 200m Walk as soon as you finish WOD
B) Sink Mobilization - 3x30s
C) Foam Roll Calves x 2min/side

Friday - 7.11.14

C: "Angie"
For Time
100 Pull ups
100 HRPU
100 AbmatSU
100 Air Squats

F: 5 RFT
15 Pull ups
15 AbmatSU

C: EMOM x 10
Odd: 1 Snatch
Even: 2 Clean + 2 Jerk
Choose weight, should be the same for both movements and for all 10 minutes

F: EMOM x 10
Odd: 5 High Hang Snatch or 5 High Hang Clean & Jerk - light weight, drill technique
Even: 10-30s Headstand Hold

A) 200-400m Cool down Walk
B) Foam roll erythin' x 6-10 min

Thursday - 7.10.14

C: Rest, make up a missed WOD from earlier this week, or
15 Back Ext.
350m Run w/ Plate 45/35
50m Waiter Walk 45/35

F: EMOM x 12 min
Odd: 7 OHS - choose weight - out of a rack
Even: 10-50 Double Unders
This is meant to be skill work.  Use this time to become more proficient with both of these movements.  If you're good with OHS, go heavier, if not, practice, practice, practice.  No subbing singles today, unless you struggle with singles,  otherwise it's all doubles, all the time.

F: For Time
22-18-14-10-6 Stationary Lunges
16-14-12-10-8 1 Arm Alt. DB Snatch

A) 3 min Slow Row
B) Box Shoulder Stretch - 4 x 25s
C) Figure Four Stretch - floor or post - x 2min/side

Wednesday - 7.9.14

C: 15 minutes to establish an OHS 1RM
once you find your 1RM, take 50% of that, and do a set of 20 UB Front Rack Lunges

F: 5 Rounds NFT
10 Back Ext.
350m Plate Run 45/25
50m Waiter Walk 45/25

C: For Time
100-80-60-40-20 Double Unders
16-14-12-8-6 Alt. 1 arm DB Snatch 70/50

A) 200m Cool Down Walk
B) Child's Pose x 2 min 
C) Hurdle Stretch 3 x 30s/side