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!

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.

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.

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.

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.

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

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)

Hilarious video!

Sh*T CrossFit Girls Say

Skill

2 min max effort KB Swings (55/35#)

Strength

Bench

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

MetCon

20 min AMRAP

5 Handstand Push ups

10 Box Jumps 24/20”

20 Pistols (10 each leg)

Note: Do pistols onto the lowest object that you can or onto no object.

I wanted to recognize all the athletes from the Charlotte area who participated in the CrossFit Regionals this past weekend. It is awesome to see so many great athletes come from one place. The community is so proud of all of you. Metro supports every one of you for your hard work and representation of our community. Mad props!!

Skill

Box Jump (24/20”) 1 min on; 30sec off

DB Row 4×5 @ 80%

L-sits 3 sets of max effort hold

Snatch Pull 3×3 (sets should be heavy)

Power Snatch 3×3 @ 75% Rest 30 sec. between each rep

Snatch 3×2 @ 75% (Focus is being explosive and dropping under the bar quick and strong)

Strength

Rest

MetCon

For time:

500m Row

5 Thrusters (135/95#)

400m Row

4 Thrusters (135/95#)

300m Row

3 Thrusters (135/95#)

200m Row

2 Thrusters (135/95#)

100m Row

1 Thrusters (135/95#)

CrossFit for Hope

The original Fight Gone Bad event has been upgraded this year.  It has a new name, new date and a new WOD all for an unbelievable cause.  CrossFit is teaming up with St. Jude Children’s Research Hospital to combat child cancer.

St. Jude Children’s Research Hospital opened in 1962 and was founded by the late entertainer Danny Thomas. Its mission is to find cures for children with cancer and other catastrophic diseases through research and treatment. St. Jude is the only pediatric cancer research center where families never pay for treatment not covered by insurance. No child is ever denied treatment because of the family’s inability to pay.  In the U.S., in children, more than 18,000 cases of cancer are diagnosed each year. Child cancer survival rates have increased from less than 20% when St Jude opened to almost 80% today.  Acute lymphoblastic leukemia (ALL) is the most common childhood cancer. ALL has seen an impressive improvement in the five-year survival rate from 4% when St. Jude opened to 94% today. Just a heads up that we will be participating in this event with another CrossFit gym in the area. Please help donate to the cause.

Skill

SDHP (135/95#) 1 min on; 30 sec rest 2x

Reverse Hypers 3×12

Strength

Deadlift

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

MetCon

3 RFT

50 Double Unders

20 DB Snatch (40/25#)

Note: 10 DB Snatches on each arm (do a complete set of 10 before switching arms)