« Thursday February 16, 2012 »

Registration for February Foundations is now open! Go here for more information and to sign up.

Based on the survey results (thank you!) we are considering changing the evening schedule. We'd like your input so please go here to vote. If that link doesn't work, just go to the CrossFit Local FB page and you'll see the poll.

Endurance run on Sunday: See here.

Also, we need EVERYONE with a pulse to sign up for the CF Open on CF Local's Team. You still haven't signed up yet! What are you waiting for? Still not sure? Check out CF Invictus' article about why you should join as well as Aaron Carr's The CrossFit Games Open for Beginners.

There will be 8 AM class today! There is also CFL Kids at 3:30 PM.

 Workout of the Day:

A.
Four sets of:
Turkish Get-Ups x 3 reps each arm
Rest 90 seconds
L-Sit Tuck to Extension x 7-10 reps
(extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat)
Rest 90 seconds

B.
Every minute, on the minute, for 10 minutes:
Dumbbell Ground to Overhead x 5 reps
Double-Unders x Max Reps

Both ends of both dumbbells must touch the floor between reps (can be seen here starting around 3:00). Score is total number of double-unders performed.

Comments

[Mike F]

7am is the new 8am only some 8amers didn't get the memo. Wouldn't trade my team this morning for anyone - Megan gracing us with her smile and grit and Alex dropping in to git sum after finishing up Foundations. Let's go!

TGUs: first set with 52.5#, quickly realized my form was suffering so I did sets 2, 3, and 4 at 44#

WOD: 215 DUs with 30# dbs

Shout to all the Defectors - sorry, I mean 7am wannbes that arrive an hour late. Despite the fact I know you slackers will have smoked my marks today, we'll always have Paris.

[Mike S]

Yeah, I actually wanted to go to 7 today but was unable to make it cause of logistical reasons. You're right, though, Frost... with Sle, Marston and Griff holdin it down for Coach Katharine (pleased to make your acquaintance), it did feel like 7am. 'Cept getting the chance to avenge myself against the beatdown you laid on me yesterday in person - wasn't as much fun in absentia. ;) Managed 301 with 30# dumbbells. Griff was the resident firebreather, layin a cool 345 with heavier weight like a royal flush on top of my measly two pair. Hats off, sir.

[Marian]

I learned a new vocabulary word last night -- knurling! Who said Crossfitters were just a bunch of meatheads? (just kidding -- nobody says that). Anyway, despite the fact that Shea said my cleans were a "disaster" and despite that I was nowhere near a PR, I did learn a better way to set up. Today's my rest day which is good because 10 minutes of double unders sounds like torture.

[Kat]

EVERY ONE did an amazing job this morning especially during the 10 minutes of tortuous double unders! I have been so impressed with the morning crew- giving it their all and not quitting but pushing through till the end. thanks for the warm welcome guys and gals! I am excited to get to know everyone better.

[Sara M]

Just when I see a WOD posted that's in my wheelhouse. Studs like Mike Smith and Griff show up and completely destrominate my score. I'm gonna lean on my almost-two-week-old excuse of mutant amphibious rhino virus. SO annoying. Out damned demons! I *am* open to suggestions for getting rid of this nostril nonsense.

Really liking Katharine's coaching stylez. Nice to have a new perspective. Thanks lady!

TGUs with 26# kb
L-sits on rings: heinous!
WOD with 20# DBs: 221

[Coach Kat]

Don't forget the UNC Gymnastics meet tomorrow night 7 pm vs Temple. It is being held in Carmichael and is free to the public. I'm trying to get a group up so contact me if you would like to go!! http://www.tarheelblue.com/sports/w-gym/sched/unc-w-gym-sched.html

Here's the official UNC video - check out those skilllzzzz! http://www.youtube.com/watch?v=WBl_kCMYJ5E&list=UUXOwqgNcTSosurCJLIXVAbg&index=1&feature=plcp

[Kelly]

@Sara M, Mucinex D (otherwise known as pseudoephedrine and guaifenesin) will help with the rhinovirus as long as you don't have hypertension and of course drinking lots of water and sleeping. :)

WOD with 20# KB, 187 (I think) DUs. My goal was 200 - I was soooo close! I blame it on the 15 seconds it took me to put my hair back into a ponytail.

[Kat]

Sara- I had the crude a month ago and I swear by Mucinex and loads of water and EmergenC!

[Rebecca]

Rest day today - probably for the best as those DU numbers up there are crazeeee!
Sara M - I highly recommend a Neti pot or other saline nasal irrigation - if you can get past the gross out factor of flushing water up your nose, it really helps with the symptoms!