WOD Blog

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

Tuesday - 7.8.14

As some of you may have noted by my time for today's WOD on the board, I simply didn't have "it" today.  Granted the competitor's WOD was hard, but I just couldn't seem to get my mental or physical state together.  Now I can easily trace this all back to last weekend.  Let's just say I didn't relax as much as I would have liked over the 4th of July weekend.  I have no one to blame but myself for my lack of sleeping over the past 4 nights.  Don't get me wrong, I slept, but when you aren't going to bed at a reasonable hour and continuously eating crappy food, your life/gym performance will suffer.
We've all been there.  Everyday can't be a PR on a lift or WOD.  We may simply have a bad day, or worse a bad week.  This is when we have to be mentally strong and not get frustrated.  I got frustrated today.  But, I never lost site of my goal which was to finish the workout.  I finished in an embarrassingly slow time, however, time isn't always important.  Yes, it's preached in CrossFit and at CFEC to push yourself.  But again pushing yourself and going fast aren't necessarily the same things.  I actually learned from this workout today by going slow.  I found a technique that was personally more efficient for my thrusters, a common technique, but a technique I hadn't put into practice.  So take the time to slow down on those days when you just aren't right mentally or physically.  Sometimes it's good to break down a WOD and work on the technical aspects of the movements, especially if there's a movement you aren't particularly good at doing.  
Now, I'm getting ready for an early bedtime tonight, 8pm.  Gotta catch up on some of that missed sleep so I can get after it tomorrow,  no excuses.

C/F: For time
2K Row (test out WOD - the board says 5K; we're making an executive decision to go 2K instead)

C: "Black and Blue"
10 Power Cleans 135/95
10 Burpees

F: 5 RFT
10 Power Cleans
10 Burpees

A) Banded Hamstring x 2 min/side
B) Foam Roll/Lax Ball Smash Hips x 2 min/side

Monday - 7.7.14

C/F: 5x7 Front Squats - from a rack

C: "Ultimate Warrior"
Thruster 135/95
Bar Muscle ups

F: For time
Thruster 95/65
Ring Dips

A) Spider Stretch x 2 min/side
B) LAX Ball Shoulder Smash

Saturday - 7.5.14

C: With a running clock
50 Power Snatch 115/75
13 Burpee Box Jump Overs 30/24

7 Power Clean 185/135
4 Muscle Ups

20:00 - completion
100 Pull ups

F: With a partner
400m Run
50 Pull ups
500m Row
100 Air Squats
400m Sled Pull 90/70
100 Sledgehammer Strikes
500m Row
100 HRPU
400m Run

Friday - 7.4.14

930 workout only tomorrow. Have a great Independence Day if we don't see you. Remember to wear red, white, and blue.

17 Lunges

then immediately into
76 Wall Balls 20/14
238 Double Unders

Thursday - 7.3.14

We are only running a 9:30 am class on Friday July 4.  I would highly recommend wearing red, white, and blue Friday and Saturday...highly recommend.

C: 3 Rounds
1 min to run 100m 
2 min to run 200m
3 min to run 300m

F: 15 minutes to work up to a heavy
Power Clean + Push Press + Push Jerk

C: 3-5 Rounds
ME L-Sit into a ME Hold - parallettes or rings
100m Farmer's Carry 70/50

F: EMOM x 12
Odd: 7 Deadlifts - choose weight
Even: 50 Double Unders

A) Thoracic Spine Barbell Stretch - 3 x30s
B) Couch Stretch x 2min/side

Wednesday - 7.2.14

C: 15 min to work up to a heavy
Power Clean + Push Press + Push Jerk + Split Jerk

F: 3 Rounds
1 min to complete 100m run
2 min to complete 200m run
3 min to complete 300m run

C: EMOM x 12
Odd: 7 Deadlifts - choose weight 
Even: 50 Double Unders

F: 3 Rounds
ME L-Sit into a ME Hold - paralettes or rings
100m KB/DB Farmer's Walk 70/50

A) Foam Roll Calves x 2 min
B) Brandy's Butterfly x 90s
C) Box Hamstring Stretch - 4 x 20s

Tuesday - 7.1.14

Tonight I am here to warn you about a problem of epic proportions.  It is something that has the potential to negatively affect millions of Americans over the age of 15, and even millions more worldwide.  This epidemic is the fourth installment of Transformers.  It’s awful.  I knew going in it was going to let me down, because growing up I had an affinity for those awesome robots.  What Michael Bay has done is completely destroy every good Transformer memory.  Damn you Michael Bay...DAMN YOU!  Fool me once, shame on you, fool me twice, shame on me, fool me thrice, I don't even know anymore.  Anyway that was a warning to all of you, if any of the following sentences don’t make sense, have incorrect punctuation, or multiple misspellings, it is because I am now dumber than I was today at 2 o‘ clock.

PS buy a Nutribullet, (not dumb, smart).

That’s right, one of the greatest pieces of nutritional advice I can give you is to throw down $100 and commit to this convenient, better than a blender, smoothie making apparatus.  If you dislike vegetables, but understand that they are extremely important for your health, the Nutribullet simply makes it easier to eat more, with less hassle, and, the best part, you can make them taste better.  I probably make at least 2 smoothies a day loaded with random combinations of leafy greens, fruit, protein powder, flax seed, chia seeds, sweet potatoes, almonds, coconut water, and other healthy items.  The ingredient/recipe list goes on and on.  It’s fast for mornings, snacks, and really nice for a sweet treat post supper.  Just trust me on this.  If you don’t like it, I’m sorry, use it for milkshakes.  Four Oreos, some cookies and cream ice cream, and unsweetend almond milk is pretty magical, but only once a week.  There is such a thing as too much magic, and too many Transformer movies, like three.

C/F: "Fight Gone Bad"
3-5 Rounds with a running clock, rotate every minute
Wall Balls 20/14
SDHP 75/55
Box Jumps 20
Push Press 75/55
Row for Calories

Score total number of reps and calories
If you opt for 5 rounds score both your 3 and 5 round count

C: 7 x 6 C2B Pull ups - :45 seconds rest between efforts

F: 7 x 6 Pull ups - :45 seconds rest between efforts

A) Box Shoulder Stretch 4 x 20s

Monday - 6.30.14

C: 5x7 HBBS, across

F: 5x5 HBBS @ 55%, 63%, 70%, 77%, 85% of 1RM

C: 3 RFT (15 min cap)
15 OHS 135/95
30 Abmat Sit ups
45 KBS 53/35

F: 3 RFT (15 min cap)
15 OHS 95/65
30 Abmat Sit ups
45 RKBS 35/26

A) Spider Stretch - 3x30s/side
B) Superman - 3x12s
C) Lax Ball Shoulder Smash x 90s/side