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Thursday: September 15, 2016

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A. Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Dumbbell Push Press
Row 30 Calories

A. Take 15-20 minutes and build to today’s 1-RM Power Clean

B. For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (55/35 lb DBs)
30 Pull-Ups

Rest Day

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Do More Than Exist (copy)

imageWhat if we asked the people who know you best to describe you in three words; how do you think they would answer? Now, what if we asked you the same question, to describe yourself in three words; how would you answer? Keeping those words in mind, ask yourself: Is there a discrepancy between how my loved ones would describe me and how I would describe myself? Or, how about this: How would you answer if the question were how you wish people would describe you? Now ask yourself: Is there a discrepancy between how my loved ones would describe me and how I wish they would describe me?

It is so easy to become pigeonholed into an identity that we may or may not have intended, that we may have outgrown years ago, or that just doesn’t feel true-but feels safe enough, that meets everyone’s expectations: “great wife,” “loving husband,” “caring mother,” “hard-working father,” “conscientious daughter,” “skilled nurse,” “fun coach,” “effective teacher,” a “good” person, a “happy” person, a “doer,” a “thinker,” a “loner,” a “dreamer.” I don’t think most people would argue that there are worse things one could be called, but the point is we are so much more than our most obvious characteristics, aren’t we?

I challenge you to complicate things. Don’t make it so easy for others to come up with three words to describe you. Unleash the inner fire breather, the badass, the beast, the goofball, the wild child, the innovator. Show off your selfish, tough, or brave side a little more. Perhaps these less obvious characteristics are ones that those closest to you won’t understand or appreciate, but know this: At Crossfit Ocean Isle Beach, you are safe to try them on, to test them out, to become whomever you wish to be.

In the comments, post one label you wouldn’t mind having added to your name.

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Wednesday: September 14, 2016

FITNESS EXPRESS

Complete as many rounds and reps as possible in 8 minutes of:
20 Double-Unders
10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 8 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps (24″/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 8 minutes of:
5 Toes to Bar
10 Push-Ups

FITNESS

A. Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

B. Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps (24″/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups

A. Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

B. Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps (24″/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups

A. In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep

B. Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 85-90% of today’s heavy single

C. Every minute on the minute for 21 minutes (7 sets):
Minute 1: 8 Chest-to-Bar Pull-Ups + 4 Deadlifts (315/215 lbs)
Minute 2: 10 Kettlebell Thrusters (24/16 kg)
Minute 3: 15/10 Calories of Assault Bike

Immediately followed by. . .

Three rounds for time of:
8 Chest-to-Bar Pull-Ups
4 Deadlifts (315/215 lbs)
10 Kettlebell Thrusters (24/16 kg)
15/10 Calories of Assault Bike

D. Two sets of:
Banded Good Mornings x 40 reps
Rest 30 seconds
Banded Hamstring Curls x 30 reps
Rest 30 seconds
Banded March x 3 Minutes
Rest as needed

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Tuesday: September 13, 2016

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Please note our schedule changes as follows: Kids classes will be moved to Tuesdays and Thursdays @ 5:15-6:30 and Saturday morning @ 8:15-9:30. We are hoping parents will find the new schedule more convenient; there is a Spin class at the same time on Tues. & Thurs. evenings and a Fitness class on Saturday mornings. (The Tues. & Thurs. 4:30 Fitness class has been cancelled and removed from the fall schedule.) Don’t forget to sign up your CrossFit Kids and yourself for classes!!

A. Three sets of:
Supinated-Grip Barbell Rows x 8-10 reps @ 2111
Rest 45-60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 45-60 seconds
Strict Toes to Bar (or hanging leg raises) x 6-8 reps @ 2110
Rest 45-60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B. Three rounds for time of:
10 Strict Pull-Ups
30 Kettlebell Swings
Run 400 Meters

A. Weighted Pull-Ups:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

B. Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
20 Pull-Ups
Run 400 Meters

A. Three sets for times of:
2 Legless Rope Climbs (15′)
6/4 Muscle-Ups
60-Foot Handstand Walk
Rest 2 minutes

B. Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split x 5 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 2 reps @ 60-80% of 1-RM Jerk

C. Every 2 minutes, for 20 minutes (10 sets):
Split Jerk
*Sets 1-2 = 2 reps @ 70-80%
*Sets 3-4 = 2 reps @ 80-90%
*Sets 5-7 = 1 rep @ 90%
*Sets 8-10 = 1 rep @ 95+%

D. Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean + Jerk @ 60%

Followed by…

Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk
*Sets 1-5 = 2 reps @ 70-90% (building)
*Sets 6-8 = 1 rep @ 90%

Optional Additional Conditioning Session
Every 5 minutes, for 20 minutes (4 sets):
Run 400 meters
200-Foot Sandbag Carry (bear hug hold only, heavy!)
20/15 Strict Handstand Push-Ups

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Monday: September 12, 2016

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A. Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Push-Ups x 12-15 reps @ 2011
Rest 45 seconds

B. In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/12 lbs)
12 Burpees

A. Every three minutes, for 24 minutes (8 sets):
Hang Snatch + Snatch

B. In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/12 lbs)
12 Burpees

A. Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 60%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Sets 1-3 = 2 reps @ 70%
*Set 4 = 1 rep @ 75%
*Set 5 = 1 rep @ 80%
*Set 6 = 1 rep @ 85%
*Set 7 = 1 rep @ 85-90%
*Set 8 = 1 rep @ 90-95%

B. Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Sets 1-3 = 3 reps @ 70%
*Sets 4-5 = 2 reps @ 80%
*Set 6 = 1 rep @ 90%
*Set 7 = 1 rep @ 95%
*Set 8 = 1 rep @ 95+%

C. “Ryan”
Five rounds for time of:
7 Muscle-ups
21 Burpees

D. Three sets of:
Anterior Loaded Box Step-Ups x 8 reps
(hug a heavy sandbag, D-Ball or med ball)
Rest as needed
Glute Ham Raises x 8 reps @ 3011
Rest 10 seconds
Supine GHD Straight Body Hold x 60 seconds
Rest as needed

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Saturday: September 10, 2016

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For time:
1000 Meter Row
20 Ground to Overhead (135/95 lbs)
30 Ring Dips
800 Meter Run
30 Ring Dips
20 Ground to Overhead (135/95 lbs)
1000 Meter Row

For time:
1000 Meter Row
20 Ground to Overhead (135/95 lbs)
30 Ring Dips
800 Meter Run
30 Ring Dips
20 Ground to Overhead (135/95 lbs)
1000 Meter Row

A. Three sets for times of:
4/2 Strict Muscle Ups
100-Foot Handstand Walk
50 Double-Unders
Rest 2 minutes

B. For time:
Row 1000 meters
20 Strict Handstand Push-Ups
30 Chest-to-Bar Pull-Ups
40 Overhead Squats (135/95 lbs)
30 Chest-to-Bar Pull-Ups
20 Strict Handstand Push-Ups
Row 1000 meters

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