WOD Blog

Tuesday - 5.31.16

Our next Test Week starts Monday, June 6.  

A)
Athlete/Fitness: Strength
EMOM x 10
Build to a heavy Power Clean - no squat

Wellness: Strength/Technique
EMOM x 10
1-5 Power Cleans/Hang Cleans

B)
Athlete: Conditioning
"Tyler"
5 RFT
7 Muscle ups
21 SDHP 95/65

Fitness/Wellness: Conditioning
5 RFT
7 DB Push Press
21 SDHP

C)
A/F/W: Recovery
Banded Hamstring x 2 min/side
Box Shoulder Stretch x 2 min

Monday - 5.30.16

CFEC Announcements

1)
Happy Memorial Day
Enjoy the day, and remember those who sacrificed everything for the freedoms in which we have been blessed.

2)
Remember, we will only be running a 930 am class on Monday, May 30.

3)
The sign up form for this year's "Murph" shirt is at the gym. We will be taking pre-orders until this Wednesday. There will be no extras, so please make sure you sign up if you want one. The sizes run just like Alison's regional shirt. You can find the "Murph" shirt design on the board at the gym.

Choose 1 of 2 options

A1)
Athlete/Fitness/Wellness: Grinder
"Murph"
1 Mile Run
100 Pull ups
200 Push ups
300 Squats
1 Mile Run

-You may partition reps as needed. We suggest 20 rounds of 5 pull ups, 10 push ups, and 15 squats

Optional: Wear a 20# vest

or

A2)
Athlete: Intervals
EMOM x 30 - 10 sets
Min 1: 10/8 Calorie Row - try to maintain :20 sec or below per round
Min 2: 5 Burpees w/ ME Vertical Jump
Min 3: 7 KB Snatch 53/35 - alternate hands every round

Fitness/Wellness: Intervals
EMOM x 24-30 - 8-10 sets
Min 1: 5 Burpees w/ ME Vertical Jump or Step up
Min 2: 10/8/6 Calorie Row
Min 3: 10-14 RKBS

C)
A/F/W: Recovery
Couch Stretch x 2 min/side
Sink Mobilization x 2 min

Friday - 5.26.16

Why you should do "Murph" at 930 am on Saturday or Monday

Lt. Michael P. Murphy is a hero.  He was a Navy Seal killed in Afghanistan on June 28, 2005, after exposing himself to enemy fire.  He knowingly left his covered position to get a clear signal to contact headquarters, and radio in his unit's location and request immediate support.  His workout is a small sacrifice to make compared to what he and many others have lost in protecting, and fighting for our country.
So, that being said come this Memorial Day weekend and try out one of CrossFit's most well known "hero" workouts.  Again the 60 min, give or take 30 min, is a small price to pay.  Everyone who happens to be in the area is invited to participate, and hang out afterward.  We'll definitely have some beverages and some hanging out afterwards. 

Compare to 4.8.16

A)
Athlete: Conditioning "Triple Shot" Test
With a running clock
0:00-10:00
7 min AMRAP
1 Clean and Jerk 145/95
1 Muscle up
2 C&J 145/95
2 Muscle Ups
3 C&J 145/95
3 Muscle ups
and so on...

10:00-20:00
5 min AMRAP
12/10 Calorie Assault
6 TTB

20:00-23:00
3 min AMRAP
ME HSPU

Fitness: Conditioning Test
7 min AMRAP
1 C&J 115/75
1 Ring Dip
2 C&J 115/75
2 Ring Dip
3 C&J 115/75
3 Ring Dips
and so on...

Wellness: Conditioning Test
7 min AMRAP
1 C&J
1 Paralette Dip
2 C&J
2 Paralette Dips
3 C&J
3 Paralette Dips
and so on...

B)
@ the 14:00 mark on the clock - Fitness/Wellness: Gymnastics Test
3 min AMRAP
ME HSPU

Rest 4 min, then

6 min AMRAP with a partner
10/8 Calorie Assault - alternate rounds

C)
A/F/W: Recovery
2 Way Banded Post Stretch - 2 x 1 min/side/stretch
Brandy's Butterfly x 3 min
 

Thursday - 5.25.16

Compare to 4.7.16

A)
Athlete/Fitness: Strength Test
As long as you need to find
1 RM Back Squat

Wellness: Strength Test
AS long as you need to find
5RM Back Squat

B)
Athlete/Fitness: Strength Test
As long as you need to find
1 RM Bench Press

Wellness: Strength Test
As long as you need to find
5 RM Bench Press

C)
A/F/W: Recovery
Pigeon x 3 min/side
Box Shoulder Stretch x 3 min

Wednesday - 5.24.16

Compare score to 4.6.16

A)
Athlete: Conditioning Test
3 RFT
100 Double Unders
25 KBS 70/53

Fitness: Conditioning Test
3 RFT
100 Double Unders
25 RKBS 70/53

Wellness: Conditioning Test
3 RFT
100-200 Single Unders
20 RKBS

B)
Athlete/Fitness: Midline
4 Rounds
10-20 GHDSU
10-20 Back or Hip Ext
30+ sec Lateral Pillar Hold R
30+ sec Lateral Pillar Hold L

Wellness: Midline
4 Rounds
10-20 Abmat SU
10-20 Supermen/women
30+ sec Pillar Hold

C)
A/F/W: Recovery
Pigeon x 3 min
Eagle Stretch x 1 min/side
ABCS x 2 min/side

Tuesday - 5.23.16

CFEC Announcements
1)
Memorial Day Murph (MDM)
This Saturday, May 28 at 930 am, invite anyone and everyone you know to try their hand at "Murph".**  There will be socializing and friendship to follow.

For those of you that can't make it on Saturday, we will be running it again on Monday at 930 am, sans socializing and friendship.

**So serious grammar question here.  I know typically punctuation should be inside of a quotation mark.  But I believe that is when the quotations actually denote someone speaking.  In the case of "Murph" above, where should the period be placed, within the quotation marks, or outside?  I honestly don't know, and would like a serious answer...fo' reals.

2)
Memorial Day Schedule
On Monday, May 30, we will only be running a 930 am class.  Again you can do "Murph" at this time, but we will also have another workout option for those of you that do MDM on Saturday. 

3)
Random thought/observation
So I've always been vexed as to why most of Anderson's best restaurants are closed on Mondays.  However, using deductive reasoning, I believe it is the Chick-fil-a effect.  When Chick-fil-a closes on Sundays, there is an extensive amount of weeping and gnashing of teeth.  However, when Chick-fil-a reopens on Monday, most restaurants understand that there is no point in trying to compete with Anderson's undisputed champion food provider.

Compare your scores today to 4.5.16

A)
Athlete/Fitness/Wellness: Gymnastics Retest
10 minutes
ME UB Pull ups

B)
Athlete: Conditioning Retest
"Halestorm"
100 Wall Balls 20 @ 12'/10'

-Every time your drop the ball/rest, complete
200m Run
10 Box Jumps 24/20

Fitness: Conditioning Retest
For Time
100 Wall Balls 14/10 @ 10'/9'

-Every time you drop the ball/rest, complete
200m Run

Wellness: Conditioning Retest
5 RFT
10 Wall Balls 10/8 @ 9'
200m Run

C)
A/F/W: Recovery
Spider Stretch x 2 min/side
Vertical Post Side Stretch - 3 x 30 sec/side

Monday - 5.22.16

Retest week is upon us.  

Compare both your scores from today to those on 4.4.16

A)
Athlete/Fitness/Wellness: Strength Restest
18 min to find
5 RM Deadlift - no regripping

B)
Athlete/Fitness/Wellness: Conditioning Retest
"Take Heart"
4 Rounds/Attempts
For Time
16 Rower Facing Burpees
33 Calorie Row

-Rest as needed between rounds.  Your fastest time of your 4 attempts is your score.  This is meant to be a burner, which means go as fast as possible, and don't stop.

C)
A/F/W: Recovery
Banded Hamstring x 2 min/side
ABCS x 2min/side

Friday - 5.20.16

How to watch the Atlantic Regionals this Friday, Saturday, and Sunday

1) Go to the CrossFit Games website - http://games.crossfit.com/

2) Go to CrossFit's page on Youtube - https://www.youtube.com/user/CrossFitHQ

A)
Athlete: Triple Shot
With a Running Clock
0:00-10:00
Every 2 min for 10 min - 5 sets
2 Bench Press @ 90-95% of 1 RM

10:00-20:00
3 RFT
30 Push ups
15 KBS 70/53

20:00-30:00
21 Ring Dip
20/15 Calorie Assault
15 Ring Dips
20/15 Calorie Assault
9 Ring Dips
20/15 Calorie Assault

Fitness/Wellness: Triple Shot
With a Running Clock
0:00-10:00
3 RFT
20/15/12 Calorie Assault
20/15/12 Abmat SU

10:00-20:00
Every 2 min for 10 min
2 Bench Press @ 90-95% of 1 RM

20:00-30:00
3 RFT
15-30 Push ups
15 RKBS

B)
A/F/W: Recovery
Pigeon x 2 min/side

Thursday - 5.19.16

A)
Athlete/Fitness: Strength
Every 2 minutes and 30 seconds for 15 minutes - 6 sets
Sets 1-2: 3 Back Squats @ 80-85% of 1 RM
Sets 3-4: 2 Back Squats @ 85-90% of 1 RM
Sets 5-6: 1 Back Squat @ 90-95% of 1 RM

Wellness: Intervals
EMOM x 12 - 3 sets
Min 1: ME MB Front Squats
Min 2: Rest
Min 3: ME Renegade Row
Min 4: Rest
 
B)
Athlete: Barbell Conditioning
For Time
10 Power Cleans 185/135
8 Power Cleans 205/145
6 Power Cleans 225/155
4 Power Cleans 245/165
2 Power Cleans 265/175

Fitness: Barbell Conditioning
For Time
10 Power Cleans 135/85
8 Power Cleans 145/95
6 Power Cleans 165/105
4 Power Cleans 175/115
2 Power Cleans 185/125

Wellness: Conditioning
15-12-9-6-3
DB Hang Clean
Lateral Hurdle Jumps

C)
Athlete: Gymnastics
50 Foot Handstand Walk
50 GHDSU
50 Foot Handstand Walk

D)
A/F/W: Recovery
Spider x 2 min/side

 

Wednesday - 5.18.16

How to watch the Atlantic Regionals this Friday, Saturday, and Sunday

1) Go to the CrossFit Games website - http://games.crossfit.com/

2) Go to CrossFit's page on Youtube - https://www.youtube.com/user/CrossFitHQ


A)
Athlete: Conditioning
7 min AMRAP
30 Hang Snatch 75/55
30 Double Unders

Fitness: Conditioning
7 min AMRAP
30 Hang Snatch 65/45
30 Double Unders

Wellness: Conditioning
7 min AMRAP
15 Hang Snatch
30 Double/Single Unders

B)
Athlete/Fitness/Wellness: Random Fun
3-5 Rounds
50-150 Battleropes
8-15 Hoglines
20-30 Landmines

C)
A/F/W: Recovery
Child's Pose x 3 min
Calf Stretch x 2 min/side
ABCS x 2 min/side

Tuesday - 5.17.16

Couple quick announcements...on a Tuesday!  We want to say thank you to Chris and Sissa Sullivan for allowing us to use Blake and Brady for our baby shower.  I go to Blake and Brady for all my shopping needs...for Cindy.

Also have a few more details on the Regional viewing party this Saturday.  The first women's heat is scheduled for 11:55 am, so everyone is invited to the Lemond's house at 11:30 and beyond for your viewing pleasure.

A)
Athlete/Fitness: Gymnastics Skill
Every 3 minutes for 6 minutes - 2 sets
Pull ups @ 65% of your ME sets

@ 6 min mark

Every 3 min for 6 min - 2 sets
ME Strict HSPU + ME Kipping HSPU

Wellness: Gymnastics Skill
EMOM x 12 - 6 sets
Odd: 1-5 Strict Pull ups
Even: 1-5 HSPU/Handstand Practice/DB Press

B)
Athlete: Conditioning
5 Rounds
20 Calorie Row
10 Slamballs 50/30
Rest as needed between rounds

Fitness/Wellness: Conditioning
3-5 Rounds
15/12 Calorie Row
10 Slamballs

C)
Athlete: Strength
Every 90 sec for 9 min - 6 sets
3 Push Press + 2 Push Jerk + 1 Split Jerk

D)
A/F/W: Recovery
Vertical Post Side Stretch - 2 x 1 min/side
OH Banded Shoulder - 2 x 1min/side 

Monday - 5.16.16

CFEC Announcements
1)
Thank you to everyone who came out to our baby shower Saturday night.  Thank you for all the gifts, and the desserts.  It is all much appreciated.  Also a big thanks to Alison, Brooke, Kelly, and Lindsey (first name alphabetical order) for putting the event together.

2)
The Atlantic Regionals are this weekend May 20-22 in Atlanta.  There will be a group of us hanging out for the entire weekend, so if you're interested in heading down and watching Alison compete, c'mon.  Stay tuned for potential scheduling changes on Friday and/or Saturday as virtually all of our coaches will be down in Atlanta.  We will post all changes on social media, on the blog, and in class as soon as we have those details worked out...if necessary.

3)
The Lemond's family has offered up there house as Regional viewing central for anyone who can't make it down to Atlanta on Saturday.  Head over to Sam and Joe's house Saturday afternoon if interested.  Details are on the board in the gym.

4)
Saturday May 28, we will be hosting our 4th annual Memorial Day Murph.  Yes, we are fully aware that Saturday is not actually Memorial Day, but we like Saturdays better from a hanging out afterward and recovery standpoint.  However, we will be running both a standard workout and "Murph" on Monday May 30 as well. Anyone and everyone is welcome to participate, whether they come to CFEC or not, so bring your friends, family, and archenemies.  

Week 6 of 6 - Our restest will be next week

Day 11 of the Double Under Challenge

A)
Athlete:  Strength
15 minutes to go as heavy as possible in the following complex
3 Deadlifts + 1 Squat Clean

Fitness:  Intervals
EMOM x 14 - 7 sets
Odd: 3 Deadlifts
Even: 45 sec Pillar Hold

Wellness: Intervals
EMOM x 14 - 7 sets
Odd: 3-6 RDLs
Even: 30-45 sec Pillar Hold

B)
Athlete: Conditioning
3 RFT
400m Run
20 TTB
5 Deadlifts 315/210

Fitness: Conditioning
3 RFT
400m Run
20 TTB
5 Deadlifts 225/155

Wellness: Conditioning
3 RFT
200-400m Run
20 HKR
5 Deadlifts

C)
Athlete: Gymnastic/Strength
12 min AMRAP
2 Strict Muscle ups
4 OHS 225/155

D)
A/F/W: Recovery
Banded Hamstring x 2 min/side
Cross Body Banded Stretch x 2 min/side

Friday - 5.13.16

Double Under Challenge Day 10

A)
Athlete: Triple Shot
With a running Clock
0:00-10:00
Every 2 min for 10 min - 5 sets
2 Bench Press @ 85-90% 1 RM from 4.7.16

10:00-20:00
150-100-50
Double Unders
20-15-10
TTB

20:00-30:00
7 min AMRAP
15/12 Calorie Row
8 Box Jumps 30/24

Fitness/Wellness: Triple Shot
With a Running Clock
0:00-10:00
Every 2 min for 10 min - 5 sets
2 Bench Press

10:00-20:00
7 min AMRAP
15/12 Calorie Row
8 Box Jumps

20:00-30:00
75-50-25
Double Unders/Single Unders
20-15-10
HKR

B)
A/F/W: Recovery
Pigeon x 2-3 min/side
Calf Stretch x 2 min/side or Gravity Drop x 3 min

 

Thursday - 5.12.16

1)
The Alison Stall t shirts and tanks are in.  If you ordered one, or a few, please pick them up.  They are $25 apiece, and we are accepting cash or check only.  Thanks

I've been slack posting this week on our Double Under Challenge, but just to clarify, this is Day 9.  So get your 9 double unders in sometime on Thursday.  Also, if you were unaware, we are taking weekends off from the challenge, so obviously it will only be Monday-Friday.

A)
Athlete/Fitness: Strength
Every 2 min for 10 min - 5 sets
2 Back Squats 85-90% of 1 RM

Wellness: Strength
Every 2 min for 10 min - 5 sets
6 Back Rack Reverse Lunges

B)
Athlete: Conditioning
For Time
7-6-5-4-3-2-1
Muscle ups
Power Snatch 115/80

Fitness: Conditioning
For Time
7-6-5-4-3-2-1
Ring Dips
Power snatch 95/65

Wellness: Conditioning
For Time
7-6-5-4-3-2-1
Parallette Push ups x 2
Hang Snatch

C)
Athlete: Barbell Conditioning
EMOM x 8
Odd: ME Thrusters 155/105
Even: Rest

D)
A/F/W: Recovery
Figure Four x 2 min/side
2-way Banded Post Stretch - 90 sec/side/position

Wednesday - 5.11.16

A)
Athlete: Conditioning
3 RFT
400m Run
40 GHDSU
15 RKBS 100/70

Fitness: Conditioning
3 RFT
400m Run
40 Abmat SU
15 RKBS 80/53

Wellness: Conditioning
3 RFT
200-400m Run
20-40 Abmat SU
15 RKBS

B)
Athlete/Fitness/Wellness: Odd Object
3-5 rounds
25/20/15/10 Calorie Assault
50 yd Odd Object Carry - Yoke, D-Ball, Sandbag, or Farmer's Carry

C)
A/F/W: Recovery
Child's Pose x 3 min
ABCS x 2 min/side

Tuesday - 5.10.16

A)
Athlete: Conditioning
"Regional Event 3 & 4"
For Time - 6 min cap
104 Wall Balls 20/14 @ 10'
52 Pull ups

Rest 1 min

4 RFT - 10 min cap
28 Pistols or Air Squats
15 Power Cleans 115/80

Fitness: Conditioning
2 RFT - 6 min cap
52 Wall Balls 14/10 @ 10'/9'
26 Pull ups

Rest 1 min

4 RFT - 10 min cap
28 Air Squats
15 Power Cleans 115/80

Wellness: Conditioning
For Time - 6 min cap
52 Wall Balls
26 Ring Rows

Rest 1 min

4 RFT
14 Air Squats
7 Hang Cleans

B)
Athlete: Strength
Every 90 sec for 9 min - 6 sets
4 Jerk Balances - build based on feel, but know this is more of a technique primer

Fitness/Wellness: Gymnastics
Every 90 sec for 9 min - 6 sets
1-3 Wall Walks with a Push up

C)
Athlete: Gymnastics
5 Rounds
4 Wall Walks - nose to wall
50 yd Sled Push - 6/4 45# plates

D)
A/F/W: Recovery
Spider Stretch x 2 min/side
Vertical Post Side Stretch - 2 x 1 min/side

Monday - 5.9.16

CFEC Announcements
1)
Regional (Alison Stall) Viewing Party
Where: Joe and Sam LeMonds' House
When: Saturday, May 21 at a TBD time
Who: Everyone and anyone who won't be heading to Atlanta for the day or weekend
What: Come out to watch the Atlantic Regional with some friends and cheer Alison on in her quest to be the best at exercise

There will be more details in the next few days on this one

2)
Memorial Day Murph
When: Saturday, May 28 at 930 am, and then again on Monday, May 30 at 930 am for those that miss Saturday's event
Who: Everyone in the area at 930 am
What: Come to the gym and try your hand at arguably the most well known "Hero WOD"
Bring beverages and food as there are always folks willing to hang out afterward and relax before heading to the lake or other events that day.

3)
Note: Just so y'all know, I (Nick) did not write the following paragraph.
Let's shower the Meeks and baby #ironman this weekend!  Cindy and Nick's baby shower is THIS Saturday from 7-9 pm in the upstairs of Blake and Brady.  Due to space, no kids please.  Cindy is registered at BuyBuyBaby, Babies R Us and Target.  Please sign up to bring a dessert on the sign up sheet at the gym.  Hope to see you there!  PS reminder - Nick didn't write about his own shower. 

Week 5 of 6

Double Under Challenge Day 6

A)
Athlete: Strength
Every 2 min for 18 min - 9 sets
Sets 1-3: 1 Squat Snatch + 2 OHS @ 5-10# heavier than 4.25.16
Sets 4-6: 2 Squat Clean + 2 Front Squat @ 5-10# heavier than 4.25.16
Sets 7-9: 5 Deadlifts @ 85%

Fitness/Wellness: Intervals
EMOM x 18 - 6 sets
Min 1: 5 Deadlifts - climbing
Min 2: ME OTB Burpees
Min 3: Rest

B)
Athlete: Interval Conditioning
3 Rounds
2 min AMRAP
15 SDHP 145/95
ME OTB Burpees
Rest 2 min

Fitness: Conditioning
10 min AMRAP
10 SDHP 95/65
10 Push Press 95/65

Wellness: Conditioning
10 min AMRAP
10 KB SDHP
10 Push Press

C)
Athlete: Gymnastics/Conditioning
"Regional Event 7"
For Time - 6 min cap
21 Thrusters 95/65
3 Legless Rope Climbs
15 Thrusters 95/65
2 Legless Rope Climbs
9 Thrusters 95/65
1 Legless Rope Climb

D)
A/F/W: Recovery
Couch x 3 min/side
OH Banded Shoulder x 2 min/side

Friday - 5.6.16

Double Under Challenge - Day 5

A)
Athlete: Regional Events 1 & 2
With a Running Clock
"Event 1"
For Time - 11 min cap
10 Squat Snatch 185/135
8 Squat Snatch 205/145
6 Squat Snatch 225/155
4 Squat Snatch 245/165
2 Squat Snatch 265/175

@ the 20:00 min mark
"Event 2"
10 RFT - 20 min cap
4 Muscle ups
7 HSPU
12 KB Snatch 70/53

-yes

Fitness/Wellness: Conditioning
For Time - 11 min cap
20 1 arm DB Snatch 35/20
16 1 arm DB Snatch 45/30
12 1 arm DB Snatch 50/35
8 1 arm DB Snatch 55/40
4 1 arm DB Snatch 70/50

@ the 20:00 min mark
10 RFT - 20 min cap
4 CTB Pull ups
7 HSPU/HRPU
12 RKBS

B)
A/F/W: Recovery
Pigeon x 2 min/side
Box Shoulder Stretch x 3 min

Thursday - 5.5.16

Get ready everyone, our version of Day 1 Regional workouts starts tomorrow.

A)
Athlete/Fitness: Strength
15 minutes - try to get at least 5 sets
Work up to a heavy set of the following complex
1 Front Squat + 3 Back Squats

-out of the rack, rerack after the front squat, but try to move quickly

Wellness: Strength Intervals
5 Rounds
5 Back Squats - out of the rack
Rest 1 min
8 Box Jumps
Rest 1 min

B)
Athlete: Conditioning
4 Rounds
15/12 Calorie Row
8 Burpee Box Jumps 24/20
Rest 90 sec between rounds

-record the time for each round

Fitness: Conditioning
4 Rounds
200m Run
8 Burpee Box Jumps
Rest 90 sec between rounds

Wellness: Conditioning
4 Rounds
200m Run
8 Burpees
Rest 90 sec between rounds

C)
Athlete: Gymnastics
3 RFT
20 LB Ext.
14 Alt. Pistols

D)
A/F/W: Recovery
Spider x 2 min/side
Calf Stretch x 2 min/side


 

Wednesday - 5.4.16

A)
Athlete: Conditioning
25 min AMRAP - with a partner, one work, one rest
6 D-Ball Ground to Shoulder 150/100
20/15 Calorie Assault

-athletes alternate rounds

Fitness:/Wellness: Conditioning
25 min AMRAP - with a partner, one work, one rest
10 Slamballs
20/15 Calorie Row

-athletes alternate rounds

B)
Athlete: Midline Conditioning
For Time
100 GHDSU

Fitness/Wellness: Midline Conditioning
2 RFT
50 Ring Pillar KTE
50 KB Russian Twists

C)
A/F/W: Recovery
Pigeon x 2 min
Down Dog x 2 min
ABCS x 2 min/side