Metro Fitness Club

Sunday 052012

chamberlain — Sat, 19 May 2012 16:36:10 +0000

Skill

Weighted Dips 3×5 (Go HEAVY but make sure you are able to control yourself on the rings)

Depth Jumps 3×3

“Tabata”

Air Squats

Sit ups

Strength

Rest

MetCon

15 min AMRAP

5 Burpee Med Ball Clean (20/14#)

10 Toe 2 Bars

15 Power Snatches (75/55#)

Note: Burpee MB Clean=drop down like a normal burpee, as you come up do not jump, place yourself in position to do a MB clean. Follow the video below. Perform just like he does without the wall ball portion.

http://www.youtube.com/watch?v=q1DJV-tFos0

Saturday 051912

chamberlain — Fri, 18 May 2012 15:36:44 +0000

SAVE THE DATE!! Let’s make a big appearance to this event! CrossFit For Hope at CrossFit Steele Creek June 9^th.

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Time: 10am opening ceremonies
Heat times:
10:00, 10:25, 10:50, 11:15, 11:40, 12:05, 12:30, 12:55, 12:20, 12:45, 1:10, 1:35, 2:00
An email will be released to everyone the Friday morning before the event with the official heat assignments.

GIVEN THE EXTREME NUMBERS WE’RE EXPECTING, WE ARE ASKING ATHLETES IF THEY COULD PLEASE HELP COUNT FOR THE HEAT AFTER THEIRS TO ASSURE A GREAT EVENT.

*Food: We’ll have snacks there. Feel free to bring your own food.
*Water: We will have water here, but again, you’re welcome to bring your own cooler as well.
* Beer: YES!

T-Shirts: We will have a limited number of shirts for sale. We will be doing t-shirts for guys and tanks for the ladies. All will be $20. If we run out of your size, we’ll have order forms.

FOR GENERAL QUESTIONS, HEAT QUESTIONS, etc, PLEASE EMAIL BRIAN at crossfitsteelecreek@gmail.com

Registration Options:
1. Register here online $25 for event. Registration ends June 7th at midnight!

2. If you have already raised $25 on the CF For Hope page set up through CFHQ just email Jenny with proof of your fundraising amount, and she’ll put you into a heat?

http://crossfit_steele_creek.charityhappenings.org/

Skill

Toe 2 Bar 3×20

GHD Reverse Hypers

Strength

Rest

MetCon

4 RFT

Row 500m

Farmer Walks (100/50#)

30 Double Unders

10 HSPU

Note: Farmer walks will be 2 field lengths per round and the weight is for each dumbbell (i.e., 100# DB each). Use the row as a “rest” period; do not waste a lot of energy on this area. Keep the damper at 5 or below with your s/m number at 30 or below. Aggressive pull and slow forward with a tall chest. Keep the movements consistent throughout the MetCon. What are you good at? What will slow you down? Begin to plan this MetCon out in your head before. Learn where you can speed up to allow for time in your “focus” areas.

Friday “BFF” 051812

chamberlain — Fri, 18 May 2012 02:33:57 +0000

Skill

4x400m runs (rest half the time it takes per run)

Sled Push @ 80% max effort 4 field lengths

Muscle Ups (progression)

Strength

Back Squat

1×5 @40%, 1×5 @50%, 1×5 @60%

Note: Focus is explosive hips; slow descent and explode to top

MetCon

5 RFT

10 Power Cleans (135/95#)

15 Wall Balls (20/14#)

Thursday 051712

chamberlain — Wed, 16 May 2012 16:59:43 +0000

Skill

Snatch Balance 3×10

GHD Hit Extension 3×15

DB Tricep Extensions 3×8

Strength

Bench Press

1×5 @40%, 1×5 @50%, 1×5 @60%

Note: Slow descent, touch chest and EXPLODE…focus is speed today!

MetCon

“Partner WOD”

For time:

1000m Row

100 Box Jumps (24/20″)

10 Partner Deadlifts

100 Kettlebell Swings (55/35#)

100 Burpees

Note: Partner deadlifts-you will lift the bar at the same time (see picture below)…partner up with someone that is about the same height and strength level as you. There is no recommended weight for this lift…so no matter what weight is put on the bar is okay (and gives you an Rx). The challenge is to use your strengths together and lift something challenging for the both of you. So gentlemen and ladies if you are able to do a deadlift at 185lbs…try to do MORE weight because there are two of you on the bar; record weight on board. Practice this movement before MetCon. HOW PARTNER WOD WORKS: one person is going while the other is resting; you can break up the reps how you want. Have fun!

Wednesday 051612

chamberlain — Wed, 16 May 2012 02:43:59 +0000

Every workout is scalable to your fitness level; remember that. Never be afraid of a workout in the sense that it makes you not want to come into class. If you see something you may not be good at, come in and work on that skill. It is the only way you will get better at it; ignoring it doesn’t allow you to evolve as an athlete. If something is sore, please don’t skip out on the workout, we can change any movement to best fit your needs for the day. I am talking to all of you about this subject because I like to do experiments to see what your reactions are when I post workouts. For example, Monday’s workout had muscle ups; in was a lighter day. I had a feeling it would be because last time I had muscle ups in a workout the class was light too. Don’t be afraid of the movements that are posted. There are progressions we must all go through before we may be able to do something, but it should not hinder your decision to come in and get a good workout in. (It took me almost over a year to learn how to do double unders…I ignored them for so long…and then stopped and realized I was hindering my progression…I began practicing more and more and then one day it all clicked…but it still took me a year…it was a slow progress, but I kept working hard and the outcome was much greater). Everyone who came yesterday got a good workout. Again, coming to the point that everything is scalable; don’t be afraid. Walk through the doors and make a statement to yourself that you will never let anything get in your way. NOTHING.

Skill

5 min AMRAP

20 Double Unders

10 Sit ups

Rest 3 minutes then work on:

Hang Power Snatch 4×3 @80% Rest 45 seconds between sets

Strength

REST

MetCon

Regional Event 4

For time:

50 Back Squats (135/95#)

40 Pull ups

30 Push Press (135/95#)

50 Front Squats (85/65#)

40 Pull ups

30 Push Press (85/65#)

50 OH Squats (65/45#)

40 Pull Ups

30 Push Press (65/45#)

Note: Set up one bar that has all three weights and are able to strip off each new squat series (i.e., 65lbs= 45 barbell & 10lb bumper; 85lbs= add another set of 10lb bumper plates; 135lbs= add a pair of 25lbs bumper plates). After the back squats, strip the 25lb plates, then strip the 10lb plates after the front squat, etc. Bands will be allowed for this workout because of the rep scheme…but work on the kipping motion to the best of your ability and the band’s resistances. Challenge yourself, try jumping pull ups with your focus being the negative (descent) of the pull up.

Tuesday 051512

chamberlain — Mon, 14 May 2012 19:17:28 +0000

We are a Different Breed!

Thank you Debbie for sharing this picture with me; it is so true. Stop and think of time you explained how “crazy” and addicting CrossFit is and then in the very next sentence of that conversation you invited that person to try a class. Tell as many people as you can about what CrossFit has done for you. Let them know how SPECIAL we are here at Metro because of the community YOU create around it.

Going Back to Cali

Just so everyone isn’t worried (haha) I will be leaving back to California for a full week for Amanda’s graduation!! After this she will be moving the first week of June and joining all of us!! It has been a long but really fast time here without her and YOU all have made it a little easier on me. Thank you all for opening your arms and welcoming me and keeping me busy. It has helped in more ways than you will know. I will miss you all while I am gone, but you will still be hearing from me throughout the week.

Skill

HSPU

Negative HSPU

Note: For the negative HSPU grab small boxes and descend pass your shoulders.

Strength

Deadlift

1×5 @40%, 1×5 @50%, 1×5 @60%

Note: This is a dynamic day (speed). Focus of lift is explosive from starting position, hips fully open and a slow descent and repeat for each rep.

MetCon

3RFT

15 Front Squats (95/65#)

15 Push Ups (on barbell)

Rest 5 minutes then:

Run 1 mile (timed)

Note: Your hands will be on the barbell when performing the push up. You will be elevated from the ground, making the push up a little easier. Chest must hit bar. Control the push up and do not slam chest on bar. The MetCon time and mile run time will be two separate times. The clock will continuously be going through out the MetCon. Keep track of your time.

Monday 051412

chamberlain — Sun, 13 May 2012 16:41:22 +0000

Wendler Strength Cycle

We are in our final week before we do our CrossFit totals again. This week we will back off intensity wise (percentage will drop), but we will maintain our strength. Next Monday we will do our totals again to test our strength gains.

Skill

Ring L-Sits 3x Max Effort

Upright Row 3×12

Strength

Shoulder Press

1×5 @40%, 1×4 @50%, 1×5 @60%

MetCon

Buy in: 100 Double Unders

Rest 1 min then:

12 min AMRAP

3 Muscle Ups

6 DB Clean and Jerk (55/35#)

9 KB Swings (55/35#)

Note: If you do not have a muscle up, please practice jumping muscle ups to work on the neurological pattern of the movement. Double Unders are timed separately. Everyone will do 100 double unders, rest 1 min then start the MetCon.

Sunday 051312

chamberlain — Sat, 12 May 2012 19:12:30 +0000

HAPPY MOTHER’S DAY!!!

Fight Gone Bad Recap

Today was an awesome day at CrossFit Steele Creek. We had a HUGE group that showed up to participate in FGB. We all did an amazing job and a lot of us PR’d!!!!!! You are all such an amazing group to be around. Always challenging yourself and others; having fun; really building that community inside and outside the gym. LOVE IT! Thank you to the athletes who came out. Extra little shot out to Coach Dar and Craig for taking first in their division! Pictures will be coming soon.

Results:

Jack-321

Sean-360

Cadie-272

Tommy-250

Debbie-247

Kris-362

Erin-279

Craig-374

Jen D-220

Dar-245

Jon C-225

Lauren-207

Stacey-168

Brandon-262

Tom-303

Paleo Potluck

Remember bring something yummy (that is Paleo) for the potluck after class!! We are going very strong on the Paleo Challenge. We have only 25 days left. There are some awesome results being seen in the gym. Also, HAPPY BIRTHDAY COACH KRIS!!!!!

Skill

GHD Sit Ups 3×10

Rope Climb/Rope Lowers (1/3 ratio)

Strength

Rest

MetCon

For time:

10 Thrusters 95/65#

800m Run

15 Pull Ups

15 Thrusters 95/65#

400m Run

10 Pull Ups

Buy out: 50 Pushups (HR) Sit ups

Note: Thank you CrossFit Steele Creek for this MetCon idea.

Saturday 051212

chamberlain — Fri, 11 May 2012 14:27:02 +0000

Reminder that tomorrow we are going to CrossFit Steele Creek for Fight Gone Bad (FGB) to support their grand opening of their new 11,774 sq ft facility! There will still be a class at 9am still, but if you plan on going please DO NOT do the class. Save your energy for FGB .We will meet at the gym upstairs at 10am. We will leave at 10:15am at the latest to head to CFSC. There are two heats for FGB, 11am and 1pm. CFSC will be providing lunch from NC Healthy Lifestyles. We got a HUGE group going, let’s keeping adding.

CrossFit Steele Creek

9301 Forsyth Park Dr. Suite C

Charlotte, NC 28273

Skill

Snatch Balance 3×8

Kipping Pull Ups (FOCUS-good kipping position)

Strength

Clean Pulls 3×3 HEAVY

Power Cleans 3×3 @ 75%

Cleans 3×2 @75%

Clean & Jerk 2×2 @ 75%

MetCon

3 Rounds

1 minute max rep SDHP (75/55#)

1 minute max rep KB Swings (55/35#)

1 minute max rep Push Press (75/55#)

1 minute Rest

NOTE: Score is total reps after all three rounds

Friday “BFF” 051112

chamberlain — Thu, 10 May 2012 22:59:10 +0000

Coaches Spotlight

Coach Craig

He has completed in 11 road races and 1 trail race (all 12 being marathons). Some of his best are:

Charlotte Thunder Road Marathon 2008- 10Th Place 2:55:27

Charlotte Thunder Road Marathon 2010- 9th Place 2:53:38

ING New York City Marathon 2011- 2:58:20

REMEMBER TO BRING A FRIEND TO TRY A CLASS!!

Skill

2000m Row (record time)

Agility Ladder

Strength

Back Squat

1×5 @40%, 1×5 @50%, 1×3 @60%, 1×5 @75%, 1×3 @85%, 1×1 rep or more @95%

Upright Row 3×10

MetCon

“Fun with Med-Balls”

3 RFT

8 Burpee Lateral Jump Over MB

16 Sit Ups w/ MB

Run 400m (20/14# MB)