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OGERs!! 2.21.14 While we have been running OPEN WoDs for the past several weeks on Friday, I’m not inspired by any of them as a culmination of this week’s programming. Apologies if you are disappointed… You’re Welcome if you are relieved! OPEN Starts NEXT WEEK! ~ Coach K (aka: the Sheriff) Strength – Strict Press – 5 – 5 – 5 – 5 Battle – CONQUER 3 Rounds – 2 Mins – ROWING for Cals 2 Mins – complete 30 Ring Dips (1:1 Paralettes) 2 Mins – complete 50 Air Squats 2 Mins – REST Score is cumulative calories rowed (so track for each of your rounds!)
OGERs!! TIME TO REGISTER!! CrossFit Open! We have only a couple of folks who have DONE IT… let’s get everybody who is on the board to DO IT… REGISTERED!! https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games
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TUESDAY - 140304 CrossFit- “Main Group” WU- (10:00) Coaches Choice Training- A. Front Squat – @20X1 – Take 15:00 for 5, 5, 3, 3, and then onto a Heavy Single. *As many singles as you want after the 3’s within the 15:00 work period. Nothing sloppy though, just work up to a tough single and move on. B. 1000m Row + 3:00 Rest (Walking) + 3 sets, For Time: 25 Wall Balls 12 T2B + 3:00 Rest (Walking) + 600m Run, For Time “Basic” WU- (10:00) Coaches Choice Training- A. Front Squat @23X1 x 4-6 reps, on 1:30 – 2:00 rest x 5 sets B. 1000m Row + 3:00 Rest (Walking) + 3 sets, For Time: 25 Wall Balls 30 Ab-Mat Sit-ups + 3:00 Rest (Walking) + 600m Run, For Time “Hybrid” A. Hang Snatch (below knee) + Hang Snatch (just above knee) + Snatch – 5-6 sets (70-80%), on 2:00 Rest B. Hang Clean (below knee) + Hang Clean (just above knee) + Clean – 5-6 sets (70-80%), on 2:00 Rest C. 1000m Row + 3:00 Rest (Walking) + 3 sets, For Time: 25 Wall Balls 30 Ab-Mat Sit-ups + 3:00 Rest (Walking) + 600m Run, For Time “Competition” A/B-Group AM-(Rec) 10:00 AD @Z1 (WU) + 30 sets, 30 sec AD @85% (Aer) 30 sec AD @Z1(Easy Spin) PM-(WL+EST) A. Jerk – 80%+ (80% & Over) x 2 x 5, on 2:00 B. 75 STO (115#/75#) + 5:00 @Open Pace 15 Wall Ball 10 T2B + 5:00 Rest + 5:00 AMRAP @Open Pace 15 6” Reach Burpees 12 Box Jumps (24”/20”) + 5:00 Rest + 5:00 AMRAP Calorie Row Weightlifting- A. PS – 60% x 2, 65% x 2 x 2, (70% x 1, 75% x 1) x 3 B. Rack Jerk – 65% x 3, 70% x 3, 75% x 3, 80% x 2 x 3 C. Sn Pull – 90% x 3 x 3
Congrats Paragonians! Fantastic efforts by all 50 of you! After WOD #1 of @TheCrossFitGames, we are in 2nd place in the Southeast Region. Shout out to Irving -13th in Region! Jake, Rene, Taylor, Glissel, and Erica - Great work this week getting the top scores. Lots of work left to do. Goal is Top 30! Thank you all for submitting your scores in on time - all 50 are in! Hope you're having fun! Wod #2 releases on Thursday! @theirvingh @jakebermanator @tbflynn @glissel @ericaann_miller #CrossFitGames
WOD For Tuesday March 4th is.... A1. Barbell Split Squat 3 Sets of 10 - 12 Reps LL 20X2 - Rest 30 Seconds A2. Barbell Split Squat 3 Sets of 10 - 12 Reps RL 20X2 - Rest 30 Seconds A3. Toes to Bar 45 Seconds Max Reps - Rest 2 - 3 Min B. 30 Thrusters For Time 135/95
KEEP CALM! So long as your scores were submitted by 8 PM Eastern standard time everything will be fine. The affiliate manager has a few days to validate the scores. If your scores are not showing up at the moment, it is because the CrossFit Games website crashed due to the overwhelming traffic. All is well. All of you submitted your scores on time.
THE MAN IN THE ARENA: It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.
Just a couple of updates: 1. You can do your open WOD today. Scores must be submitted by 8pm. LATE SCORES CANNOT BE SUBMITTED. 2. We are not at 1/2 way through 90 day challenge but we will be doing the challenge week the first week of every month (Feb, March, April, May). 3. BODY fat will be measured first and last week of challenge. NOT every month.
Monday, March 3rd- Membership Appreciation: Brennen Fetner How did you hear about CCF? I was living in Charleston and a friend of mine invited me to CrossFit Integrity as a guest. I had never even heard of CrossFit, but I loved how challenging it was. I wasn’t able to continue with it and when I moved back to Columbia I didn’t think to look for a gym here. A year or so later the Games were on tv and I told my husband I wanted to get in to that. In October he surprised me with a membership to CCF for my birthday. Give us a little background about yourself. I grew up in Hopkins (right around the corner). I lived in the country with all my cousins and grandparents nearby. I couldn’t ask for a better childhood! I was a gymnast for a good chunk of my childhood, but I wanted to branch out and play other sports. That was impossible with a demanding gymnastics schedule so I eventually quit and started playing other sports. I ended up getting a basketball scholarship to play at Newberry College. What's one thing most people don’t know about you? After sports were over I didn’t know what to do with myself. I didn’t like not having a goal or anything to work for. I started training for Figure Competitions and really got into that for a bit, but I REALLY like eating cupcakes…eventually I found my way into CrossFit and it is SOO much better. What music can we find currently playing in your car? Mostly Christian radio or country What current things are you working toward when it comes to your health, training, career or personal life? I just want to find the right balance with all those things. I’m currently in Nursing school and have a 1 year old so training often takes a back seat. I want to be a great wife and mom. Spending a little time at the gym helps me be better at both of those things. I want to continue to grow in my walk with God. I know if God is my priority, everything else will fall into place. Tell us about your most memorable workout from CCF along with your greatest accomplishment thus far. Well I just PR’d my clean and Jerk so ill say that is a big accomplishment for me. There are so many memorable workouts, but I guess the first time I did Fran. On paper it looks so easy, but it is terrible. What would you tell someone who is interested in Training with CCF? Give it a try! You won’t be disappointed. It is for EVERYONE. The coaches at CCF are smart and will take good care of ya! ____________________ Fitness: A. Front foot elevated split squat; 7-9 x 3; rest 2 min B. EMOM 8 min - DB strict press x 5 C1. AMRAP strict chin up set x 4; rest 10 sec C2. DB powell raise; 8-10/arm x 3; rest 60 sec + for time: AB 10 cals 21 DB thursters 21 wtd. sit up AB 8 cals 15 DB thrusters 15 wtd. sit up AB 6 cals 9 DB thrusters 9 wtd. sit up Balance: A. Back Squat @20X1; 3,2,1,1; rest 2-3 min (3@80%,2@85%, 1s@90%) B. Power Clean cluster; 1.1.1 x 3; rest 15 sec, rest 2 min + 5min AMRAP @open pace: 5 CTB pull up 7 box jumps 24/20 30 DU + rest 5 min + 4min AMRAP @open pace: 10 TTB 20 wall ball + rest as needed + 2 sets @100%: Row 400m 20 KB swing (2/1.5pd) 15 burpees AFAP rest walk 12 min (redo 14.1 if necessary)
After a few remaining athletes who will complete or repeat 14.1 tomorrow, we can start preparing for 14.2. But not so fast... First, all of you who competed yesterday were shining examples of our supportive community. Some of you struggled, some of you excelled, but all of you succeeded. You succeeded because you had the courage to compete and test yourself. It was also a day for some of you to set PRs or simply exceed your own expectations. But in ALL cases, you gave it your best and can be proud of your performance. Your coaches are certainly proud of you. Great job CFRH! Also, a big thanks to all the coaches for judging and supporting our athletes! Good luck to everyone doing it tomorrow! Please don't forget to post your results to the CrossFit Games web site so we can validate your score. Again, great job CFRH!
This young lady finished 7th in the Women's Intermediate division at our recent Winter Chiller. We are not only proud of her dedication and commitment to CrossFit Intense, but she has a great attitude and is encouraging to her fellow-members at Intense. Congratulations, Natalie - you are the March 2014 CrossFit Intense Member of the Month! Name: Natalie Geary Age: 23 How long have you been CrossFitting? 3 years Why did you pick CrossFit Intense over other places to work out in the area? CrossFit intense is fun, challenging, empowering and more rewarding than anything I’ve ever done before. It’s not a chore for me to lift or WOD on a regular basis. It makes me feel better and I look forward to it. Don’t get me wrong – there are days that I lack energy and WODs that may shred me apart, but I enjoy it ;) CrossFit has exposed me to a whole new community full of awesome individuals who give me more encouragement than I could ever give myself. How has CrossFit changed your life, lifestyle, level of fitness, etc.? I love the feeling of completing things I never thought I could. It’s not always the weight on the bar – It’s the simplest things that leave me with the greatest accomplishments. My strength has surprised me over the years. I never gave myself much credit until I began noticing my progress through WODs and lifting weight. What are two things that most people you workout with don’t know about you? 1. I hate being alone 2. I’m always afraid of letting people down Any advice for someone thinking about trying CrossFit or someone who has just started? Just try it!! There is nothing more rewarding than getting your first pull up, or running your first mile. Who cares about your athletic ability, what your age is, or how “in shape” you are. You’ll change your body, mind and attitude when you experience CrossFit for the first time. What is your favorite thing(s) about CrossFit Intense? I LOVE that it is somewhere I can share inspiration, confidence, motivation and positive energy with my family. I want to give a huge shout out to my STRONG mother, brother, aunt, uncle, mother-in-law, sister-in-laws and cousins that ALL CrossFit. They are all so amazing! I look forward to working out with them every day and helping them reach their goals! Favorite Exercise/WOD: Double Unders / Chippers Least Favorite Exercise/WOD: Pull Ups, ring dips and hand stand push-ups Biggest CrossFit accomplishment: Recently, I signed up to do the Winter Chiller CrossFit competition at Fairmont State University and I really surprised myself at how well I did. I spent a lot of time setting mini goals for myself to get through that day. Although it may have been the hardest 3 WODS I’ve done in one day… I can honestly say I pushed myself beyond my expectations. I was so happy with where I placed and I’m thankful for the support I had while doing it!