March On Ramp Begins  

Tuesday, March 6th @ 9am & 5:45pm

Saturdays in March

CrossFit Games Open WODs 9-11am

With the exception of Saturday, March 24th when CFOIB will be  at. . .

Rugged Maniac Race, Charleston, SC

On Saturday, March 24th Team CFOIB is traveling south to play in the mud and you know, run a 5k and jump over walls and stuff. It’s gonna be a blast! Don’t forget to wear your CFOIB gear and “support the team”. CFOIB will be closed this day. See you in Charleston!

CrossFit 910 Grand Opening

Saturday, March 31st 11-1 pm

CFOIB’s good friends Chris & Paige Jernigan have opened up the newest (and BEST if you ask me!) box in Fayetteville- CrossFit 910. They have invited us to help celebrate their opening with food, drink, WODs, bouncy house for kids, and some good old CrossFit Family fun!

March’s Committed Club Rules

Sign up online, show up for your WOD, AND post your WOD results to Crossfitoib.com blog comments more than 20x this month and receive an exclusive “CFOIB Committed Club” t-shirt! Remember: More than one WOD a day will not count towards your eligibility- but it’ll still make you a badas**!

Workout 12.2.

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

MASTERS MEN – includes Masters Men 55+

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

COMPETITORS: Remember that you only have to get 1 rep to stay in the online competition. For many of you the weights for this workout just be might be a PR. So approach it as such- set a PR. Then . . . come back and complete the WOD scaled (see below for options) so that you may submit a higher score for the CFOIB leader board. The athlete at the top of the CFOIB leader board for week 2 wins a prize (regardless of scaling). Stay in the game either way! 

Female Scaling Divisions

A/Female

15 pound Snatch, 30 reps
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
70 pound Snatch, as many reps as possible

B/F

35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible

C/F

RX see above

A/Male

45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

B/M

75 pound Snatch, 30 reps
95 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, as many reps as possible

February Committed Club Members

Athletes who signed up for, attended, and recorded results more than 16 times during the month of February receive an exclusive CFOIB “Drink the Kool-Aid” wristband (red or black) and are inducted into the CFOIB Committed Club!

Name – # of WODs for the month of February

Laura Chaney – 20

Becky Childs- 20

Evelyn Collins- 16

Elizabeth Cooke- 16

Edwina St Pierre- 18

Jacob Cunningham- 23

Mike Kennerly- 19

Roseanne Heycock- 19

Katherine Norfleet- 19

Cindy Cheers- 19

Candance Mooney- 19

Kim Fillman- 18

Jennifer Beasley- 20

Daniel Beasley- 20

Adrienne Watts- 16

Allie Gibson- 19

March Committed Club Rules: Sign up, show up, record your WODs on the whiteboard & blog comments section no less than 20 times this month . . . Starting NOW!

Your Kip is BACK! Well, sort of.

Last month we took the swing away from everyone. We tested your dead hang pull-up strength (as well as pushups, hand stand pushups, and toes to bar) and worked for 4 weeks on basic gymnastic skills in order to improve those strengths -err weaknesses. This week we will re-test your 2 minute max- efforts and see if you are ready to get your swing on.

In order to get that kip back you MUST meet the following criteria:

– 5  (preferably 10) dead hangs

Can you do this 5 times?

Please know that your coaches are only enforcing this new rule with your safety, strength, and training in mind. We want you to get that dead hang. And what better way to encourage you to speed up the process than by eliminating the aid of that violent and catastrophic kip that we have seen you do and FORCING you to go strict?!

But what we REALLY want is to protect you; from that violent swing that you have no business doing unless you have the “DEAD HANG STRENGTH” to do so, from yourself; because we know how badly you want to complete “FRAN” as Rx’d, how cool is it to kip like the rest of ’em, and how much faster you can finish your WOD if you swing like a monkey in that green band. We also know how terrible that lack of “dead hang strength” coupled with a violent elbow + shoulder + hip+ sometimes knee swing can be on your shoulders, elbows, joints, and ligaments. Trust us, we want you to NOT be injured so that you can continue to train with us. We are NOT trying to take the FUN out of CrossFit.

We are not trying to hold you back either.  Trust me- we will not be holding you back from making it to the CrossFit games. I can promise you that every athlete that qualifies and/or wins a CrossFit competition can do dead hang pull-ups.

So what does this mean for those of us without the “dead hang strength”?

It means we will continue to scale our pull-ups like we have always done.

It means we will continue to improve our strength by practicing our DH’s (dead hangs).

It means we will thank our Coaches for ensuring the safety of our shoulders and we will respect our Coaches when they tell us to “stop swinging”.

With Rules there will always be Exceptions:

– Toes to Bar & Knees to Elbow kips will be allowed by all (in active hollow body only).

– KIPPING will be accepted in all forms during OPEN WODs only (that’s only 5 workouts)

– Practicing your kipping swing/pullup is acceptable & encouraged (outside of a WOD).

Questions? Comments? Post ’em below!

Sign ups for the CrossFit Games OPEN is now live at www.crossfitgames.com. We will be completing the Open workouts (February 22 – March 25) as a box and encourage as many of our athletes to sign up as possible. Yes, you can scale.

Here are some things you will need to know about the OPEN workouts:

1. We encourage all athletes to register for the OPEN here. This is not mandatory but is FUN! This online competition is a great way to see how you stack up against CrossFitters across the world, set new PRs, and experience competition.

2. You might as well familiarize yourself with the CrossFit Games & the Open before you read any further. Start here and then come back.

3. The Open will post one workout per week for five weeks, beginning at 5 p.m. PT on February 22. Registered Athletes will have until Sunday at 5 p.m. PT each week to submit their results.The OPEN workouts will be announced on the CrossFit Games site every Wednesday for five weeks.

4. All registered athletes must have a coach (or selected volunteer) judge your workout each week before you can submit your score online. We will have set times/days for this as follows:

Thursday 6am with Coach Jeff

Thursday 5pm – 5:45pm with Coach K

Saturday 9am – 11am with Coach K & Coach Jeff

*Anyone needing to complete their workout outside of these times can contact karen@crossfitoib.com for an appointment. All non-registered athletes will complete the OPEN wods on Saturdays only.

**Any Visiting CrossFitter or OPEN Competitor that is not a member of CFOIB can complete their Open WOD at CFOIB at the above times with prior notice to Coach K (email karen@crossfitoib.com) and a $10 drop in fee.

5. Yes you can scale. Many of us will be scaling! We still encourage you to register. You will still be able to submit your score online and annotate that you modified the workout. But your coaches will encourage you to go-as-close-to-RX-as-possible . . . You never know what you might achieve this year!

6. Standards of movement will be strictly enforced. Therefore, you cannot just grab a friend to “judge” your workout & validate your score. A coach must approve of all judges and all judges and athletes must watch the standards videos (which should be posted each Wed on the games website) and understand the standards prior to completing/judging the workout.

7. It all sounds much more complicated than it really is. Just keep checking http://games.crossfit.com/  daily for updates now until the end of the Open Competition.

We will continue to update this page as more information about the Open is released. Good luck to all of our competitors!

February On Ramp begins Tuesday, Feb 7th. Refer a friend and you both save 10% on your next month’s membership!

January Committed Club Members – Athletes who signed up for, attended, and recorded results more than 18 times during the month of January receive a FREE CFOIB t-shirt (Red, Blue, or Green) and are inducted into the CFOIB Committed Club!

Name – # of WODs for the month of Janurary

Cindy Cheers – 21

Becky Childs – 21

John Tate- 18

Edwina St Pierre- 21

Kim Fillman- 21

Jeanine Penney- 18

Adrienne Watts- 18

Daniel Beast-ley- 19

J-Dub- 18

MJA – 18

Evelyn Collins- 19

Laura Chaney- 19

Katherine Norfleet- 19

Jacob Cunningham- 19

February Committed Club Rules: Sign up, show up, and record your WODs no less than 16 times this month . . . Starting NOW!

Rugged Maniac – Charleston, SC – March 24th

Hotel: We are working on reserving a block of rooms in a hotel in Mt Pleasant. TBA.

CrossFit Games Open – February 22 – March 25th

Complete your online Games profile here for free: https://games-beta.crossfit.com/mygames/login.php

The Games season will begin with the Open, a worldwide online competition with one workout per week. The Open will run for five weeks, from February 22 to March 25. Anyone can compete in the Open, regardless of fitness level or experience. More than 26,000 athletes from around the world took part in the 2011 season, and 2012 promises to be even larger.

In order to participate in the Open, athletes can do the workouts at their local affiliate or film their attempt from their garage gym. All scores and videos are then submitted to the Open website, which allows athletes to track how they match up with athletes in their region and around the world.

Athletes can choose to compete in three categories: Individual, Team, or Masters.

Individual athletes and teams that perform the best across the five Open workouts will earn a chance to compete at the second stage of the Games, the Regionals. Masters athletes (beginning at 45-years-old and older) will compete to be among the fittest athletes in their respective age division. The top Masters will earn an automatic spot at the Games in July.

More about the Open here. The Open workouts will be held at CFOIB on Saturday mornings from 9 – 11 am for the duration of the 5 weeks. Everyone will participate in the Open WODs so get ready to sign up and create your CrossFit Games Profile (link above)!