Yep, you heard me! No kipping pull-ups allowed . . . for the next 3 – 4 weeks that is. As we move into our next programming phase we are once again shifting gears and focusing on TA-DA! our weaknesses!

There is a huge gap in our strength (aka: weakness) in terms of moving from banded or assisted pull-ups straight into a violent and often times improper & dangerous kipping pull-up swing. We know you are eager to get your first unassisted pull-up, but as we teach you in the On Ramp Course, there is a proper strength progression that we all must follow. You have probably heard me saying “Unless you have 10 unassisted dead-hang pull-ups you have no business swinging away on the pull-up bar”.  Well, I’m tired of just “saying it”. That is why we are enforcing the NO KIP rule all across the board and taking you all back to basics. Coaches included.

Our emphasis over the next few weeks will be on the fundamental body weight movements we all know and love: the pull-up, pushup, handstand pushup, and toes to bar. We will eliminate the kip (or swing) from ALL pull-ups and instead execute our movements S.T.R.I.C.T. If that means we are all back in bands come Tuesday- then so be it. After a couple of weeks of strict movements we will all be a hell of a lot stronger which equals safer in terms of the kipping pull-up. Just in time for the CF Games Open!

And of course we will continue to train our barbell lifts and ancillary movements- this is still CrossFit 🙂

“What does all this mean?” No worries, your coaches have got you covered. Just show up for classes and we’ll explain more . . .

Until then, read this.

Happy New Year! It’s time to re-group and re-focus if you got off track during the holidays! CFOIB is OPEN all day Monday, January 2nd! While the rest of the world is declaring a holiday, we’ve got you hooked up with an all-time favorite WOD!

December Committed Club Members

25+ WODs- Free Membership!

Cindy Cheers- 25 WODs

Jacob Cunningham- 30 WODs

20+ WODs- Free CFOIB Gear! Hat, Tank, or T-shirt or Long-Sleeve (current inventory only)

Becky Childs- 24 WODs

Jeanine Penney- 21 WODs

Mike Kennerly- 20 WODs

John Tate- 21 WODs

Tracey Hobgood- 21 WODs

Adrienne Watts- 21 WODs

15+ WODs- 10% off  1 Month’s Membership!

Christopher Nolan- 18 WODs

Katherine Norfleet- 17 WODs

Evelyn Collins- 15 WODs

Justin Whiteside- 15 WODs

Michael Abushakra- 18 WODs

Beth Cooke- 17 WODs

Candace Mooney- 18 WODs

Edwina St Pierre- 18 WODs

Laura Chaney- 15 WODs

Laura Wheaton- 15 WODs

Allie Gibson- 15 WODs

Daniel Beasley- 16 WODs

Sarah Persaud- 17 WODs

Congratulations to all of our Committed Club members! December is typically a tough month in the fitness industry but you proved that you are committed to your health and fitness no matter the season. Keep on keeping on! All awards have been credited to your January Auto-Pay accounts. For those 20+ Committed winners please see Coach K for your choice of FREE gear!

Schedule Changes:

No changes to 6am or evening schedule

7am class canceled due to lack of participation

8:15am: M/W/F (Kid’s Care Friday morning at 8:15)

9:30 am: M/T/W/Th

CrossFit Kids Classes are back in session!

Monday- Buttercups 4 – 4:30pm with Coach K & Amy

Tuesday- Pups After School 3:30 – 5:30 with Coach KJ

Thursday- Pups After School 3:30 – 5:30 with Coach Kerri

Big Dawgs- Spring training has started early at CFOIB. Get your Big Dawg enrolled in our regularly scheduled CrossFit classes at a discounted rate. By spring these teens will be leaps and bounds ahead of their competition on and off the field. No doubt!

30-Day “Back on Track” Challenge begins Monday, January 2nd

Unlike our past challenges this 30-Day mini is designed to jump start your new year. No need to avoid the challenge because you don’t want to record your daily points. On this mini-challenge you don’t have to. Check out all the details here. Get a hold of Coach K or KJ to get your measurements done this week! $30 buy-in with cool prizes for the winner 🙂

CrossFit Nutrition Seminar with Jeremy Mullins

Saturday, January 14th

Get all the details here. You must register THIS week so that we can give Jeremy (who is traveling all the way here from Ky) a head count. Also, bloodwork must be done 1 week prior. This really is a great opportunity for all of our CFOIB athletes to learn the HOW & WHY of eating in reference to YOUR own body. Seriously, this is a seminar you won’t want to miss!

Garage Games “War of the WODs” at CrossFit Greensboro

Saturday, January 21st

Register HERE! Need  a partner? Post to comments, Facebook, or the Whiteboard and we’ll match you up with someone.

One day event, with RX and Scaled competition for individuals and beginner teams for all! The team competition will be for anyone. Even if you are new to CrossFit, the moves will be ones that everyone can do. There will be standards and you will still be judged but most people should be able to perform these movements. If you have more CrossFit experience, no worries- just do more work! This is the kickoff event for the Garage Games 2012 Southeast Series! If you Registered Rx: Please be ready to do any CrossFIt movement. If you Registered Scaled: Please be able to do the following movements: squats(front, back, overhead) , deadlifts (up to 225/155), pull-ups, push-ups, situps, box jumps, wall balls, run, row, sdhp, kb swings, clean and jerk(even if it is a light weight), slam balls, lunges, burpees. The scaled division will be a lot of the same movements but will be with a lighter weight or an easier standard.

with Jeremy Mullins

When: January 14, 2012

Where: CrossFit Ocean Isle Beach

What: CFOIB will be hosting Jeremy Mullins, MS-RD from the CrossFit HQ nutritional team, and co-owner of CrossFit Firebreather Fitness and CrossFit Thunder, for an 8 hour nutrition seminar. Jeremy Mullins will help us understand how to eat better in order to live a healthier life and to increase our performance in fitness and sport. You will also have an opportunity to get the full bloodwork done prior to the event and have it reviewed at the the seminar.

The lecture will include but not be limited to:

1. Discuss importance of diet (input) related to results (output) such as blood markers, body-fat, performance.
2. Discuss Paleo Diet and concepts
3. Discuss Zone Diet and concepts
4. Learn how to manage diet to increase performance, manage disease states such as DM, HTN, hyperlipidemia, decrease bodyfat (weight loss via documentation of input).
5. Discuss Lab work: Insulin, Lipid profile, Vit D, and Hgb A1c
6. Supplements
7. Post-WOD and pre-WOD meals
8. Q & A to finish lecture

Cost: Seminar with Labwork – $200

NOW $100 or $175 for couple. Sign up by Jan 9th! (no blood work required unless you’ve got a copy of previous labs)

About Jeremy Mullins

Jeremy is a registered dietitian with the State of WV.  He has worked with Kings Daughters and Medabolix in the area of Weight Loss surgery recovery, and cardiac rehab.  He has a bachelors degree from Marshall University in Dietetics and also a Masters Degree from Marshall in Clinical Dietetics.  He is currently working on his PHD in Biomedical Science.  Jeremy is part owner of both Firebreather Fitness in St. Albans and CrossFit Thunder in Huntington WV.  Jeremy is also a nutritional consultant for CrossFit Headquarters. He travels the globe teaching CrossFitters about diet and nutrition.

CrossFit Certifications

• CrossFit Level 1 – August 08′
• CrossFit Football – May 09′
• CrossFit Running – June 09′
• CrossFit Kids -Nov 09′
• CrossFit Barbell – Dec 09′
• CrossFit Powerlifting – April 10′
• CrossFit Gymnastics – Sept 10′
• CrossFit Nutrition – Jan 10′
• CrossFit Coaches Prep Course – May 10′

Ellen Wemyss Granade, Brunswick County Native and CVS Pharmacist in Sunset Beach, Fought like a Girl, and battled cancer for over 3 years. Ellen found lump in her breast while pregnant with her second son 3 ½ year ago. She underwent surgery and chemo while pregnant! When she gave birth to Eli James, who had a full head of hair, she was bald. Ellen was cancer free for about a year, but the cancer returned. Ellen once again chose to Fight Like a Girl. Unfortunately, Ellen passed away on Novemer 20, 2011. The Granade family needs our support now more than ever.

How Can We Help?

Join CrossFit OIB for a WOD (Workout of the Day) to raise funds the best way we know how- with a kick butt StrongWoman Workout to support the Granade Family during this difficult time & holiday season. 100% of the proceeds go towards medical bills, living expenses for Grant and the boys, etc.

You do not have to be a member of CrossFit OIB to participate! Men, women, and kids too! Join in the workout(s) or as a spectator. The WOD will be easy to scale so individuals of all fitness levels can participate. This is not meant to be a competition, just a chance for our community to come together, participate in a StrongWoman workout in in Ellen’s honor, and to raise money for the many expenses that Grant, Garrett, and Eli are faced with now that Ellen is gone.  The WOD(s) will be announced on November 30th.

$20 suggested donation- any amount that you can find in your heart to give is appreciated! 

*You do not have to have a paypal account to make a donation. Donations will also be accepted in cash or check on the day of the event. Please write all checks payable to The Ellen Granade Cancer Fund. 

–Due to unexpected scheduling changes we can no longer offer the Tues/Thur 12:30pm WOD. Additionally, the Endurance WODs will move to Mon & Wed at 6am & 5:30pm. Sign up under EWOD on the online scheduler as always. Changes effective Thursday, Dec 1.

–“Ellen Fight Like A Girl” Charity WOD is this Saturday, December 3 from 1pm – 3pm. There will not be a 9am WOD this day. Please click here for all of the details. Help us spread the word by sharing the event’s blog post on your facebook page via the share button. Invite a friend or family member. Participate in the WOD (which will be announced Nov 30th) or show your support as a spectator. No donation amount is too small. 100% of the proceeds go straight to the Granade Family.

–CFOIB Annual Holiday Party is Tuesday, December 13th from 5pm until – – – Bring an appetizer to share, your beverage of choice, your credit cards if you wish to shop at the lululemon Trunk Show (optional, of course), your significant other & kiddos, and your partying mood!

–The Committed Club officially started on Saturday, Nov 26th. You have the potential to participate in up to 29 WODs as of today. In order to join the Committed Club and earn the chance to win cool prizes all you have to do is what you’ve always done – just make sure you do it!  Sign up for your WODs, show up for the class you signed up for, record your name & score (legibly) on the whiteboard, and stay committed by training as many times as you can between Nov 26th & Dec 31st. Prizes will be rewarded based on the following WOD participation:

1 Month Free at CFOIB: 25+ wods

Free CFOIB Gear: 20+ wods

10% off next months membership: 15+ wods

Just rack up as many WODs as you can, stay on the course, and stay committed to yourself! *More than one WOD a day will not count towards your eligibility- but it’ll still make you a badas**!

–Reminder- Rates increase effective January 1, 2012. If you are not currently enrolled in Auto-Pay please contact us before 12/15/2011 in order to lock in your current membership rates. Reminder: Auto-Pay is not a contract and can be canceled at any time with 15 days prior notice. Email Karen@crossfitoib.com to set up your auto-pay.