8 Rounds

8 Deadlifts (95/65)

8 Hang Power Cleans

8 Push Press

Post-WOD Skill

3x Max Reps, Rest as needed between

Jumping Split Lunges

Toes-to-Rings

(sub for jumping split lunges is 20 walking lunges.)

The post Training For May 21, 2013 appeared first on Raleigh CrossFit.

If you have not registered your team with me, please do so.  If you don’t have a partner, I can find you one, so don’t miss out on this special event.

Event dates and times – notice there is a start and end time.

Saturday, May 25 – 900a to 1100a (no regular class times) at Raleigh CrossFit

Friday, July 19  -  530p-730p (No regular class times) at Raleigh CrossFit – we will do this outside at the gym, under Friday night lights!

Saturday, Aug. 24 – 900a to 1100a (no regular class times) at Raleigh CrossFit

1st Annual Raleigh CrossFit Red, White and Blue Games – Series 1.

Wear red, white and blue colors. Be prepared with team names.

Teams of 2 (Male/Male, Female/Female, Male/Female; Rx and Scaled)

Event 1

10 minutes to  determine a 1 RM Deadlift

Between each attempt at a 1 RM, you must perform 20 box jumps (20 inches for everyone Rx and Scaled). Step ups are permitted.

Each athlete will have their own bar and own set of weights.  Athletes may help one another load and unload weights.  Only 1 athlete can complete their set of 20 jumps or step ups.  CANNOT work at same time on box jumps, as in they cannot alternate reps. Both athletes can be working on the 1 RM at the same time.

Team Score: Combined total of 1 RM Deadlifts

Rest TBD

Event 2

1 attempt at Max Reps Kettlebell Swings (Rx: 53/35; Scaled 35/36) One partner works at a time. P1 goes, then P2 goes immediately after P1 puts KB on floor.

Team Score: Combined total of KBS.

Rest TBD

Event 3

1 min. Max Rope Climbs : Alternating between partners. P1 performs 1 rep, P2 performs 1 rep for 1 mins. must touch iron beam for rep to count. Athlete cannot jump down from rope until hands reach orange tape.

Team Score: Combined total of rope climbs for team in 1 minutes.

Rest TBD

Event 4

500m Row Time Trial

P1 rows 250m, then P2 rows 250m.

P1 rows 250m, then P2 rows 250m.

Team that finishes first in in this event will earn 1 point, 2^nd place finishers will earn 2 pts,etc.

Total Scoring for the day:

At each event, the athlete’s (team) performances are ranked. There is one point per place awarded (1 for 1^st, 2 for 2^nd, 3 for 3^rd, etc.)

Therefore, the team with the lowest points will win the day’s showdown.

Heats will be filled on a first come, first serve basis.

We will warm up together as a group to start and the first heat will begin at around 915a.  The gym will be open at 830a if you wish to do an additional warm-up.

We will set up a schedule based on teams that report at 900a.  Remember, we are not holding regular class times. If you wish to train, arrive at 900a on this Saturday, May 25.

Monday, May 27 – Memorial Day Murph

900a and 1030a class times ONLY on this day.

The post 1st Annual Red, White & Blue Throwdown – Series 1 appeared first on Raleigh CrossFit.

4×3 Power Clean (Use 65% of 1 RM, or light-moderate all sets)

8 min. AMRAP

Max Rep UB Front Squats (95/65)

250 Row or 35 Double Unders *

* Choose your weakest movement.

The post Training For May 20, 2013 appeared first on Raleigh CrossFit.

3 Power Cleans (135/95)

6 Hand Release Push-Ups

9 Air Squats

12 secs. rest

Rest 3 mins., change weight on bars

5 min. AMRAP

5 Thrusters (115/75)

5 Chest-to-Bar Pull-Ups

With partner, complete 100 sledgehammer hits. Use outdoor tires. Must alternate arms every 5 reps.

The post Training For May 19, 2013 appeared first on Raleigh CrossFit.

In teams of two – same gender.

Complete For Time

Load 1 Bar per group.

50 Barbell Step Ups (95/65), 1 rep is 1 step up; partner holds straight-arm plank.

Outside Buddy Carry

50 Lateral Barbell Burpees; partner holds locked out ring dip position

Outside Buddy Carry

50 Jumping pull-ups; partner holds barbell overhead, arms locked out.

Outside Buddy Carry

It doesn’t matter who carries who during buddy carries.

1 partner holds static position, while other performs reps. May switch at any time, but each partner must contribute to each movement completion.

The post Training For May 18, 2013 appeared first on Raleigh CrossFit.

- Find a partner and get your name up on the registration list for our “Red, White and Blue” Throwdown!

- It’s time to get upside down. Gymnastics Clinic with Coach Cliff this SUNDAY at 1000a! You won’t want to miss the opportunity to work on your gymnasty skills with the help of a gymnastics coach. He will breakdown the Pistol, HSPU, Ring Muscle-Up, and Kipping and Butterfly Pull-Up.

For some, this may be an unpleasant topic of discussion, but it is a reality.

Callus ripping is not cool.  It is not uncommon for CrossFitters to tear their calluses.  We use our hands on a regular basis by gripping a barbell, kettlebell, rings or pull-up bar, so with all of that gripping, it’s inevitable that a rip may occur at some point in your training career.  However, it isn’t cool to rip your calluses.

Ripped calluses indicate that you will be out of commission with good gripping ability on any piece of equipment for about 7 days.  What should you have done to help prevent ripping?  Notice I said “help prevent.”  Manage those things!

As the weather turns hot and humid, there are a few things you can do to help prevent ripping your hands. However, this does apply all year round.

Steps to Keeping Hands Healthy

1. Keep your calluses under control by shaving them or using a pumice stone.

2. Moisturize

3. Don’t let them dry out.

4. Don’t pick them, trim them, shave them or scrub them.

5. Keep them dry during training. Bring a towel to dry your hands and then apply chalk.

6. Try using ointments such as Badger Balm or Aquaphor Healing Ointment

7. Use wraps, either homemade using the instructions below or the leather ones you can purchase online.

What do you do if you do rip?

1. Wash with warm water and soap. You won’t want to, but it is a must.

2. Trim the torn skin with scissors. DO NOT rip the torn skin. It will tear into your healthy skin.

3. Don’t cover with a bandage. You want it to breathe.

4. Apply some antibiotic before you sleep.

5. Wash hands frequently to keep the area clean.

6. Rest your hands so they can heal.

7. If you do use them, cover with bandages and tape to prevent further injury.

Pullup-Grip Tape Pdf

It’s not a good thing to tear your calluses.  It’s not a celebration.  Try to keep yourself in the game by taking care of your beautiful hands.

“1st Annual Red, White and Blue Summer Throwdown Series” at Raleigh CrossFit

Over the summer, we celebrate America. With the holidays Memorial Day, Independence Day and Labor Day coming up, we thought it would be a great opportunity to celebrate America and its patriotic Red, White and Blue with a throwdown series of events.

There will be three series events. For these events, you will be on a team of two.  The team can be same gender or mixed.  We will create events that are either done “Rx” or “Scaled.”

Your team must decide on a team name that includes the color of your choice. Yes, you guessed it, “red, white or blue.”  For example: “Red Rage”.  You will stick with the same team throughout the series.  The idea is to participate in all three events and at the end, we will crown an overall winning team for scaled and Rx.  Each event date will feature two workouts.  We will schedule the event time to be a 2-hour block, but it may run over, depending on how many teams participate. We will also be judging one another.  So if you are participating, you will also be scheduled to judge another team.  All warm-ups will be done on your own.  We do ask that you register your team for each date.

Teams will need to be submitted one week prior to the event date. So, for event 1, submit your team/team name by Saturday, May 18.

There will be no regular classes on these days/times.   We want you to join in on the fun!  If you don’t have a teammate, but want to participate, let me know. Sign up anyway and choose the category (Rx or scaled).  We will help find you a teammate.  You also don’t have to participate in all three throwdown events, but that would be best.  Again, in order for your team to qualify for the ultimate prize, you must stay with the same teammate throughout the throwdown series.

Event dates:

Saturday, May 25 – 900a to 1100a (no regular class times) at Raleigh CrossFit

Friday, July 19  -  530p-730p (No regular class times) at Raleigh CrossFit – we will do this outside at the gym, under Friday night lights!

Saturday, Aug. 24 – 900a to 1100a (no regular class times) at Raleigh CrossFit

Each week, I will announce the workouts leading up to the event.  They will be challenging and memorable.

The ultimate prize will be announced soon.

Other News and Notes

Heading into the week of May 20, please consider your rest day.  Friday will be “The Seven”, Saturday is the Red, White and Blue Throwdown – 1st of 3 series workouts and Monday is “Murph.”  These are three big workouts!  Plan accordingly.

** Gymnastics Seminar with Coach Cliff!**

Day: Sunday, May 19

Time: 1000-1130a

No cost. Just sign-up so we know how many of you to expect. There will be a sign-up sheet at the Tank.

About: Cliff spent his youth growing up as a gymnast and now he is a coach.  He is also a gymnastics judge and competed collegiately.  Spend some time with him learning about proper movement mechanics within the gymnastics movements.  He will be reviewing movements on the rings, handstands, muscle-ups, pistols and more.

**Memorial Day Murph**

Day: Monday, May 27

Time: 900a or 1030a

About:  The adults and kids/teens are in on this annual event.  Adults can choose to participate in Murph at 900a or 1030a. The kids/teens will WOD with Coach Bobby at 1030a.  Everyone is asked to arrive early enough to warm-up.  The kids/teens should arrive at 1000a to warm-up with Coach Bobby.

You do not have to register, but if you would like to donate and receive a t-shirt, go to www.mdmfundraiser.com. ($35)

Adult “Murph”

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Partition reps as needed. Run 1 mile before and after. Time cap is 60 minutes. If you have completed the reps before the 60 mins., you may run the mile. Bands will be permitted for pull-ups. However, if you can do one pull-ups, we encourage no bands.

Kid/Teen Murph

800m Run

50 Pull-ups

100 Push-Ups

150 Air Squats

800m Run

Coach Bobby will be with the group during the 800m Runs.

**Trigger Point Mobility Clinic**

Spend time with a trigger point specialist learning how to apply and use the foam roller and lacrosse balls, June 2; 1000a. This will last approximately 30 minutes.

**Schedule Changes for Holidays**

+ ROAD BLOCKS – Watch for road blocks on Sunday, June 2 from 9-4p for the Raleigh Ironman.

+ No other classes on Monday, May 27, only 900a and 1030a.

+ No 530, 630p classes on Friday, June 21 (Due to Carolina Clash)

+ No classes on Saturday, Sunday, June 22-23 (Due to Carolina Clash)

+ Thursday, July 4 – INDEPENDENCE DAY – 900a and 1000a classes ONLY

+ No CFK Teens, Friday, July 5

+ No CrossFit Kids, Sunday, July 7

+ Monday, Sept. 2 – LABOR DAY – 900a and 1000a classes ONLY

The post Hand Care – Ripping Is Not Cool appeared first on Raleigh CrossFit.

“Hammer”

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.  He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Five rounds, each for time, of:
5 Power clean (135/95)
10 Front squat
5 Jerk
20 Pull-ups
Rest 90 seconds

Pull-ups can be kipping, butterfly or strict. Sub is ring rows.

The post Training For May 17, 2013 appeared first on Raleigh CrossFit.

Complete for Time

1000m Row

50 Thrusters (45 lbs for everyone)

30 Pull-Ups

Rest 5 mins. Then

6 EMOM (Alternating Minutes)

5 Pendlay Barbell Rows (Use about 65% of 1 RM Bench Press)

10 V-Ups

Rows on the odd minute.

V-Ups on the even.

The post Training For May 16, 2013 appeared first on Raleigh CrossFit.

- Find a partner and get your name up on the registration list for our “Red, White and Blue” Throwdown!

- It’s time to get upside down. Gymnastics Clinic with Coach Cliff this SUNDAY at 1000a! You won’t want to miss the opportunity to work on your gymnasty skills with the help of a gymnastics coach. He will breakdown the Pistol, HSPU, Ring Muscle-Up, and Kipping and Butterfly Pull-Up.

Setting PR’s is awesome and we want to.  They come very quickly when you first start training.  You’re excited, it’s new and therefore strength gains and movement improvement is there.  But what happens when PR’s don’t come as frequently? Do you get frustrated and quit? Let’s hope not.  Keep going. The PR’s are still within you – they just take a bit longer.

This is what I have been trying to point out to you all.  As you progress through training, there will be a time when it feels heavy, where it feels like you have a hit a wall, that nothing you do is going to help.  The best thing you can do – keep going and don’t let the temporary wall keep you from doing what you enjoy so much.  Don’t forget the days when you LOVED training and WHY you were training to begin with. Those things are ever-evolving.  Why you love to train and why you are training change as you evolve as an athlete.  Don’t let the wall get you so frustrated that you forget those two things.

Sometimes you may just need to hear it from someone else.

Progress… Twice As Hard For Half As Much

Written by Matt Foreman of Catalyst Athletics

Matt Foreman was a weightlifter for the Calpians team under coach John Thrush. He is a regular contributor to the Performance Menu/Catalyst Athletics.

“1st Annual Red, White and Blue Summer Throwdown Series” at Raleigh CrossFit

Over the summer, we celebrate America. With the holidays Memorial Day, Independence Day and Labor Day coming up, we thought it would be a great opportunity to celebrate America and its patriotic Red, White and Blue with a throwdown series of events.

There will be three series events. For these events, you will be on a team of two.  The team can be same gender or mixed.  We will create events that are either done “Rx” or “Scaled.”

Your team must decide on a team name that includes the color of your choice. Yes, you guessed it, “red, white or blue.”  For example: “Red Rage”.  You will stick with the same team throughout the series.  The idea is to participate in all three events and at the end, we will crown an overall winning team for scaled and Rx.  Each event date will feature two workouts.  We will schedule the event time to be a 2-hour block, but it may run over, depending on how many teams participate. We will also be judging one another.  So if you are participating, you will also be scheduled to judge another team.  All warm-ups will be done on your own.  We do ask that you register your team for each date.

Teams will need to be submitted one week prior to the event date. So, for event 1, submit your team/team name by Saturday, May 18.

There will be no regular classes on these days/times.   We want you to join in on the fun!  If you don’t have a teammate, but want to participate, let me know. Sign up anyway and choose the category (Rx or scaled).  We will help find you a teammate.  You also don’t have to participate in all three throwdown events, but that would be best.  Again, in order for your team to qualify for the ultimate prize, you must stay with the same teammate throughout the throwdown series.

Event dates:

Saturday, May 25 – 900a to 1100a (no regular class times) at Raleigh CrossFit

Friday, July 19  -  530p-730p (No regular class times) at Raleigh CrossFit – we will do this outside at the gym, under Friday night lights!

Saturday, Aug. 24 – 900a to 1100a (no regular class times) at Raleigh CrossFit

Each week, I will announce the workouts leading up to the event.  They will be challenging and memorable.

The ultimate prize will be announced soon.

Other News and Notes

Our hero WODs continue this week with “Hammer” the final week – “The Seven.”

Heading into the week of May 20, please consider your rest day.  Friday will be “The Seven”, Saturday is the Red, White and Blue Throwdown – 1st of 3 series workouts and Monday is “Murph.”  These are three big workouts!  Plan accordingly.

** Gymnastics Seminar with Coach Cliff!**

Day: Sunday, May 19

Time: 1000-1130a

No cost. Just sign-up so we know how many of you to expect. There will be a sign-up sheet at the Tank.

About: Cliff spent his youth growing up as a gymnast and now he is a coach.  He is also a gymnastics judge and competed collegiately.  Spend some time with him learning about proper movement mechanics within the gymnastics movements.  He will be reviewing movements on the rings, handstands, muscle-ups, pistols and more.

**Memorial Day Murph**

Day: Monday, May 27

Time: 900a or 1030a

About:  The adults and kids/teens are in on this annual event.  Adults can choose to participate in Murph at 900a or 1030a. The kids/teens will WOD with Coach Bobby at 1030a.  Everyone is asked to arrive early enough to warm-up.  The kids/teens should arrive at 1000a to warm-up with Coach Bobby.

You do not have to register, but if you would like to donate and receive a t-shirt, go to www.mdmfundraiser.com. ($35)

Adult “Murph”

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Partition reps as needed. Run 1 mile before and after. Time cap is 60 minutes. If you have completed the reps before the 60 mins., you may run the mile. Bands will be permitted for pull-ups. However, if you can do one pull-ups, we encourage no bands.

Kid/Teen Murph

800m Run

50 Pull-ups

100 Push-Ups

150 Air Squats

800m Run

Coach Bobby will be with the group during the 800m Runs.

**Trigger Point Mobility Clinic**

Spend time with a trigger point specialist learning how to apply and use the foam roller and lacrosse balls, June 2; 1000a. This will last approximately 30 minutes.

**Schedule Changes for Holidays**

+ ROAD BLOCKS – Watch for road blocks on Sunday, June 2 from 9-4p for the Raleigh Ironman.

+ No other classes on Monday, May 27, only 900a and 1030a.

+ No 530, 630p classes on Friday, June 21 (Due to Carolina Clash)

+ No classes on Saturday, Sunday, June 22-23 (Due to Carolina Clash)

+ Thursday, July 4 – INDEPENDENCE DAY – 900a and 1000a classes ONLY

+ No CFK Teens, Friday, July 5

+ No CrossFit Kids, Sunday, July 7

+ Monday, Sept. 2 – LABOR DAY – 900a and 1000a classes ONLY

The post PR’s Will Come, Or Maybe Not appeared first on Raleigh CrossFit.

3 Rounds (w/ Partner)

20m Overhead KB/DB Lunge (Heaviest possible for partnership)

10 V-Ups

Partner 1 completes 20m OHL and 10 V-Ups then partner 2 completes the round. While 1 partner works, the other holds wall sit. OHL, one KB/DB in each hand above head.

Part 2

3 Rounds

10 Deadlifts (225/155)

2 Wall Walks

While 1 partner works, the other holds L-Sit from pull-up bar. Sub for wall walk is 4 Decline push-ups from 20 inch box.

The post Training For May 15, 2013 appeared first on Raleigh CrossFit.