"There are no PowerBall tickets when it comes to health, quality, happiness, or longevity.  The only last-second Hail Marys will be the ones whispered, on wine-fume breath, into your grey ears by the attending vicar.  There's no luck.  There's only work." -Catalyst Athletics

Read about the "Hows and Whys of Fight Gone Bad" by Catalyst Athletics here and then watch the corresponding video.

Rickey, Patrice, & Fenway.

WOD

"Fight Gone Bad"

We will be running everyone through the WOD every 25 minutes. Please arrive 20 minutes before your designated time slot to warm-up (everyone should have signed up for a time slot online) . We will need volunteers to act as counters for each athlete. Click here to compare your scores to last time.

In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:

1. Wall-ball, 10 ft target (Reps)
2. Sumo deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)

There will be four divisions for this WOD, determine your division ahead of time, and bring your own journals to record your results. 

1. Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
2. Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box jump
3. Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 10lb wall-ball and 20 inch box jump (step-ups are okay)
4. Class D: Beginner/Young Athletes = 15lb push-press and sumo deadlift high pull, 10lb wall-ball (can be lowered to 8 foot target) and 12 inch box jumps/step-ups

"Don't let the noise of other's opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary." - Steven Jobs

Sean receives some motivation from Fenway during his sit-ups!

 Teamwork = Dreamwork.

WOD

"Soggy Bottom"

Tabata Row

20 sec on:10 sec off x 8

Then: 100 air squats for time

Coach's notes: Post score for Tabata Row in meters and time completed for air squats. 

"I admire addicts. In a world where everybody is waiting for some bline, random disaster, or some sudden disease, the addict has the comfort of <CrossFit> knowing what will most likely wait for him down the road. He's taken some control over his ultimate fate, and his addiction keeps the cause of death from being a total surprise." -Chuck Palahniuk

At CFOIB we say go ahead; be an addict, and train for life. 

Our girl Evs is back!

Let's take a quick moment and address recovery, and I'm not talking about recovery from an addiction, or am I? Please believe me that proper recovery from your CrossFit WODs is an integral part of your training program. Now, I am not simply referring to "muscle soreness" because as CrossFitters we all carry that "burden" on a daily basis. What I am referring to is listening to your body and using common sense. Some days you walk into the box and feel like an animal- ready to crush the WOD with a vengeance. Other days you have a hard time walking into the box because your legs aren't quite working right and you can't even unbuckle your seatbelt because every time you rotate your trunk your abdominals feel like they are tearing apart. You haven't washed your hair in days because you can't extend your arms over your head and even the thought of being intimate with your partner makes your hips hurt (damn SDLHPs). Sometimes you just need to take a rest day. Be smart; if you are feeling lethargic, uncommonly sore, and have trained 5 days in a row, there is no reason for you to attempt a METCON. Just write a note in your journal that "today is a rest day" and when I ask you in 6 or so weeks why you don't have a time or weight recorded for a WOD you can politely refer me to your rest day post. We know you are addicted to CrossFit, but sometimes you just hafta put the crack-pipe down. 

Here is some great information on CrossFit & Recovery:

Read this article on recovery by Greg Glassman, founder of CrossFit. Pay particular attention to his reference to proper nutrition for athletes is advantagis to our recovery. It is especially interesting that Glassman points out "Overtraining is not sleep deprivation, soreness, or systemic or musculo-skeletal fatigue due to excessive training volume. Overtraining is a neuroendocrine beat down associated with excessively intensive work – more rest won’t necessarily help, reduced intensity will."

Also, check out this article published in the CrossFit Journal on Recovery.

And check out this post for some recovery techniques.

Lastly, get your nutrition in check. Are you weighing & measuring your food? Are you consuming post-workout protein:carb meals?  

WOD

Part 1. HSPU's - 5-8 reps x 4 sets, rest 90 seconds

Part 2.  Pull Ups - 5-8 reps x 4 sets, rest 90 seconds 

Part 4.  SDLHP - 8-12 reps x 4 sets. rest 60 seconds 

Part 3.  Standing DB Shoulder Press - 8-12 reps x 4 sets, rest 60 seconds 

Coach’s notes:  Post reps and/or loads for all sets to comments. Remember that if you are still feeling the effects from "Team Angie" or otherwise take a recovery day. Pushing through one tough WOD after the other without time to recover doesn't make you hardcore; it makes you injured. Come'on, you don't have to be a superhero everyday. Batman would be no good on crutches. 

You all asked for it so here it is: BEACH WOD tonight (Wednesday) at 6pm. No other PM classes at the box. Meet on OIB at the Vollyball net by the Community Center no later than 5:55pm. Drinks & dinner at Sharkey's to follow. Somebody please bring a vollyball! 

Out of suffering have emerged the strongest souls; the most massive characters are seared with scars. -Kahlil Gibran

Old Man Jim on his 69th Birthday busting his way through the "Grave Digger".

The 5:30 crew celebrating J-Dub's B-Day.

<AHEM> Who knew Glenn was such a S.T.U.D.?

Body by CrossFit!

WOD

"Gorilla Juice"

3 rounds for time:
Run 200 m
15 Back Squat
Run 400 m
15 Pistols/leg
Coach’s notes:  Back squat is bodyweight for men and 75% of bodyweight for women.  Post time to complete to comments. ***

You all asked for it so here it is: BEACH WOD tonight (Wednesday) at 6pm. No other PM classes at the box. Meet on OIB at the Vollyball net by the Community Center no later than 5:55pm. Drinks & dinner at Sharkey's to follow. 

Ability is what gets you to the top. Character is what keeps you there. 

Happy Birthday J-Dub

WOD

Choose 1 of the following:

1. Row 2000 meters

2. "Grave Digger"

AMRAP in 20:

Coach's notes: Compare row to 6.22.10. Men use 95lbs for thrusters, hang power cleans, and SDLHPs and women use 65lbs respectively. 

 "Happy Birthday is a victory song." -As said on the back of Old Man Jim's T-Shirt.

In honor of The Bear's 57th birthday:

WOD

"Ralphie The Bear"

For time:

57 KB Swings 24kg/16kg

57 Toes to Bar

57 Weighted Step Ups 40lb DB/20lb DB

57 Pullups

57 Wall Ball 20lb/14lb

57 Burpees

57 GHD Situps

Coach's notes: Complete all reps before moving onto the next exercise. 

Today We Rest. 

Kevin practices his ninja skills on the French Broad River.

Karen practices her HSPU's in order to defend herself from ninjas on the French Broad River. 

"Let me tell you what winning means.... You're willing to go longer, work harder, and give more than anyone else."  ~ Vince Lombardi

  Jim

  Michael

  Julie

Team WOD

"Tag Team Angie"

In teams of 2 complete for time:

199 Pullups

199 Pushups

199 Air Squats

199 AbMat Situps

Coach's notes: Whoop! There it is! Only one athlete can work at a time. Must physically tag teammate. Complete all reps of each exercise before moving onto the next exercise. 

People don't play sports because its fun. Ask any athlete, most of them hate it, but they couldn't imagine their life without it. 

B-Dub

WOD

As many rounds in 5 minutes of:

5 Box Jumps

5 Ring Dips

As many sets in 5 minutes:

20 unbroken double unders

As many reps in 5 minutes:

Overhead Squats

As many meters in 5 minutes:

Row

Then: As many pull ups in 60 seconds

Coach’s notes:  For this WOD you will rotate through each station with a team. Two minute rest between each station. Men use 20″ and women 20″ for box jumps and 95 lbs and 65 lbs for OHS.  Take OHS out of a rack.  Post results to comments.