The Truth

Coach Burgener, laying down the laws of proper O-Lifting Technique.  When this man talks you will listen and at the end of the day you will be “Born Again Hard”.  

Workout: For time

3 rounds, rest 1 minute between rounds

Row 500m for time - then convert to calories, that will be the amount of reps you complete of each exercise

heavy DB DL’s - situps - dips

count calories and time to complete

Double D

Denver Drake, FWIW is probably one of the most dedicated CrossFitters you will ever find.  Sometimes he will have you ROTFL at some of his one liners.  He pushes every workout and is one of the most encouraging people you will ever come across. kthxbye.

Do you see what I did there?

Workout: For time

run 400

50 shoulder presses

50 push presses

50 OHS

50 OH walking lunges

run 400

(m,45# bar - w,33# bar)

Dayum

Some of the ROM is a bit short, but that is some very impressive stuff, especially from a guy who is 300 lbs.

Often times you will hear people say “Get Angry” when somebody is going for a big lift or getting ready to tackle a very tough WOD.  Could it be that silence is the better preparation?  Here is an interesting article arguing this very thing.

Workout:  for time X 2

a) 4 rounds of 50 Double Unders/5 BW Cleans

then

b) “Karen”

Rest Days

What is your favorite rest day activity?

 Big Steve D gets to stack a few rest days  as recovers from Rotator Cuff surgery.  We all wish you a speedy recovery big fella, the gym is definitely missing some mojo without you.

 

Rest Day

Beast Skills is easily one of the useful blogs on the interwebs, I have gone to this numerous times to seek guidance on many different gymnastic skills.

Workout: for time

30-20-10

pullups, med ball squats, KBS

place the med balls 50 yards from the pullup bars and the KB’s 50 yards from the med balls, run from station to station.

BJJ Seminar

It’s not everyday you get the chance to train with a legend. A huge thanks to Joe Moreira for stopping by and dropping some of his years of expertise on a bunch of newbs.

GVM getting some up close and personal attention, I wonder what’s going through his head in this photo.

Workout: 5 x 5 DL (keep the same working load across all 5 sets)

then 

“Jeremy”

21-15-9

OHS/burpees

Really?

Is this stuff even really possible?  

Workout: as many rounds in 20 minutes

7 - HPC

12 - Wall Ball

100 meter farmer’s carry

(m, 95#-20#-65# : w,63#,14#,35#)

new stuff

Good news, we have some new gear.  

Email store@crossfitnsc.com for details.

Thanks to Heather L. for coming up with a very cool new women’s logo.

Workout: for time

18-15-12-9-6-3 - front squats

3-6-9-12-15-18 - KBS

run 200 after EACH couplette

m,135#:24KG

W,83#,16KG

C2B

Chest 2 Bar, the standard that was set by a few of the crew back at the historical CF HQ.  

JDogg, keeping it real during a workout that he co-created.

Workou: for time

“Ode to Amundson” 

3 rounds of 7 thrusters and 7 pull-ups

run 400

3 rounds of 5 thrusters and 5 pull-ups

run 400

3 rounds of 3 thrusters and 3 pull-ups

m,115#-w, 78# pull-ups should be C2B

max efforts

 

Great job by everybody today.  There were some frightening numbers put up on the board today.
Workout: 
Row 500M (remain consistent at 90% effort, and shoot for a consistent time for all 500M rows),
Rest and Recover at least 1 minute
Max Pull Ups (1 or 2 people at a time, count and encourage each athlete, then post top scores to the board)
 
Row 500M
Rest and Recover at least 1 minute
Max Push Ups (1 or 2 people at a time, count and encourage each athlete)
 
Row 500M
Rest and Recover at least 1 minute
Max K2E  (1 or 2 people at a time, count and encourage each athlete)
 
Row 500M
Rest and Recover at least 1 minute
Max Air Squats
We are in the process of updating our blog, sometimes the new software can be a little tricky at first.  So I apologize for any late posts.