Wednesday: July 9, 2014
The year was 2011. CrossFit OIB doubled in equipment and expanded into our 5th unit. The box reeked of rubber for weeks but at least we could play with our new strongman stones. We celebrated our 2 year anniversary, hosted the first annual Barbells for Boobs on Ocean Isle and welcomed a ton of new athletes into the CFOIB family that year; most notably the BONECRUSHER.
Check out the familiar faces in our 2011 slideshow!
If you’re in this video post a comment below with a memory from that year!
ENDURANCE
Every 10 minutes,
for 40 minutes (4 sets):
Run 800 Meters
4/3 Rope Climbs
AirDyne for Max Calories
(or row for calories)
FITNESS & AIM
Five sets of:
Back Squat x 10 reps @ 30X0
Rest 30 seconds
Single Arm Dumbbell Rows x 10 reps each arm @ 2111
Rest 30 seconds
Heavy Kettlebell Swings x 10 reps
Rest 30 seconds
Dumbbell Shoulder Press x 10 reps @ 20X1
Rest 2 minutes
SPORT
A. Every 2 minutes, for 16 minutes (8 sets):
Halting Clean Deadlift + Hang Clean + Clean
Build over the course of the 8 sets.
Drop the barbell after the hang clean! It’s important that you consider WHY you are doing certain drills. If you see a barbell complex as part of our weightlifting skill session (not for time), then make sure you are putting yourself in perfect positions. Drop the barbell, set yourself properly, then lift. If you see a complex in a timed workout, then by all means practice your touch and go reps.
B. Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
and then…
One set of:
85% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)
C. Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 75%
D. Four sets for times of:
Row 1000 Meters
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots (30/20 lbs)
40 Russian Kettlebell Swings (32/24 kg)
Rest exactly 4 minutes
CROSSFIT MOMS
“Baby Michael”
Advanced
3 rounds
600m run
20 good mornings #45
20 knees to elbows
Intermediate
3 rounds
400m run or walk
15 good mornings #35
15 knees to elbows
Beginner
3 rounds
200m run or walk
10 good mornings #25
10 knees to elbows or knee ups