- 50′ OH Walking Lunges (45/33 barbell)
- 21 Burpees
10 min to est 1rm C&J
***Don’t forget the Spivey Hill Challenge taking place this Saturday!!!***
by Tori Cummings – The Graham Leader
Over the past few years, Jamie Epperson, Jody Dacus, Xan Holub and Susan Davidson have been running partners, training for and competing in anything from 5Ks to half-marathons.
For the past nine months, the women have been getting ready for a 5K, but this time they aren’t focusing on the running.
They are actually the ones putting on the race.
The Spivey Hill Challenge will take place Saturday, March 28, in honor of Bill Spivey, a native Grahamite.
Spivey attended Eastside Church of Christ, which is how Dacus and Epperson met him.
“Bill was a family guy. He was a lot of fun, and we’ve all seen different sides of him because of going to church with him,” Dacus said. “A lot of (the planning) revolved around how he was and the things that he liked. He was just really active, and he had a lot of things about children that were inspiring and encouraging.”
by Emily Beers – CrossFit Journal
It’s next to impossible to find a CrossFit coach who hasn’t encountered this problem: the client who can’t supply a coach with a single number.
He can’t tell the coach how much he can deadlift or squat. He can’t recall his Helen time or any of his 2014 Reebok CrossFit Games Open scores. He can’t remember if a vague press number was for 1, 3, 5 or 10 reps. He stares blankly when told to do a workout with approximately 50 percent of his 1-rep-max clean and then starts loading his bar by looking at the loads others have selected.
By failing to provide any point of reference to the coach, the athlete is preventing the coach from tailoring the workout to the athlete and helping him get the best results possible. Consider an athlete whose 5 x 5 squat workout includes 3 “work sets” that are far too light to produce any improvements in strength. Or consider a conditioning workout that quickly becomes a test of strength when an athlete has supplied vague numbers and a coach wasn’t able to scale appropriately.
AMRAP in 8 min of:
***Etc., following same pattern***
As some of you know we’re going to be making a few minor changes for the month of March. With vacations, spring break and my little “procedure” we’ve had to tweak the schedule a bit. These changes will take effect March 1 and will be temporary and will be in place until further notice…hopefully we’ll change back to normal as the weather warms up a bit.
Thanks for your understanding. If you have any questions let me know firstname.lastname@example.org
AMRAP in 9 min of:
Welcome to the 2015 Reebok CrossFit Games season!!! The 2015 Open is rapidly approaching. I know we’re a little behind schedule getting info out there but hey, that’s how we do things. The greatest misconception about The Open is that it’s for the super athletes. This isn’t just about the competitors hoping to get to California this summer. This is about everyone. You have a chance to participate in the same workouts as Rich Froning and Annie T. and to measure yourself against the best, (and those you might have a “competitive” relationship with here at CFV). I can’t encourage you enough to register. It doesn’t cost that much and it’s a load of fun. So, stop thinking you’re not “good enough” and…
Open registration will begin on Jan. 15. More than 209,000 people participated in the Open last year, and this year the worldwide competition will be even broader and more inclusive. Scaled versions of the Open workouts will make their debut, as well as a new Teenage Division for athletes 14-17 years old.
The first Open workout will be released on Thursday, Feb. 26. As in previous years, the Open will be a five-week competition with one new workout per week. The week’s workout will be released each Thursday at 5 p.m. PT, and competitors will have four days to complete the workout and log their score on the Games site. Score submissions will be due before 5 p.m. PT on the Monday following the workout’s release.
Feb. 26-March 30, 2015
15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30
The Masters Qualifier will begin on Thursday, April 23. The world’s top 200 masters athletes in each age division in the Open will be automatically entered into the Masters Qualifier. Like last year, the qualifier will be a four-day online competition. The workouts will be released at 5 p.m. PT on Thursday, April 23, and the competitors will have until 5 p.m. PT on Monday, April 27, to submit their scores. The top 20 athletes in each age division at the end of the qualifier will be invited to compete in the Masters Competition at the CrossFit Games.
by Brittany Ghiroli – CrossFit Games
On July 4, 2014, Matt Chan and his wife Cherie set out for a quick bike ride.
It was a short drive from their Boulder, Colorado, home to the East Magnolia Trails, and the Chans—passionate riders long before they were big-name CrossFit athletes—were hoping to check out a new route before Matt’s parents came over for a barbecue later that day.
As has become tradition, Matt raced ahead. A four-time top-10 CrossFit Games finisher—including a second-place finish behind Rich Froning in 2012—Matt slowed down at intersections and waited for Cherie, who was unusually stubborn about not wanting to bike that morning. It was raining, it was a holiday, and Cherie—every bit as adventurous as her husband—had one of those unexplainable feelings about the ride.
Three miles in, Matt’s bike stopped and the Chans’ lives began to play out in slow motion.
With a pool of blood in his groin, Cherie tried unsuccessfully to use her search-and-rescue background to help carry him out. Matt tried to stand several times, thinking he could shake off the freakish fall that caused his bike chain to get caught and his handlebars to be forced into the ground and pressed into his right hip. It was not happening.
He lay down and put his hand on the huge lump by his hip, noting the one-and-a-half liters of blood that had started to accumulate. Matt, who retired from a career as a firefighter several years ago to become a full-time CrossFit athlete, was an EMT basic. He could recognize emergencies. This was a field emergency.
Matt partially severed his femoral artery, one of the largest arteries, which provides blood to the lower portion of the body. One inch down and it would have been totally severed, meaning he would have bled out in a matter of minutes. Seven years of training as a high-level CrossFit athlete, putting in hours of Olympic lifting and metabolic-conditioning work, and it was a log on relatively flat terrain that caused a life-threatening injury to one of CrossFit’s most consistent competitors.
If you see this guy pointing in the future…do what he says!
21-15-9 reps for time of:
3 rounds of:
This format is just like Fight Gone Bad. Spend 1 minute at each station before rotating to the next. After the pull-ups, take a 1 minute rest before starting the next round. Score is total reps.
by Bill Star – CrossFit Journal
The earliest pieces of equipment used by men wanting to get stronger and build more impressive physiques were kettlebells, dumbbells and barbells with rounded globes at each end. These globes varied in size, and some were solid iron, while others were filled with shot. Then barbells advanced so plates of different weights could be added and removed from the bars. The next step in the evolution was to put ball bearings in the collars so the bars could rotate as they were lifted off the floor.
The number of people who lifted weights as a form of exercise was meager, at best, so there wasn’t a call for any other equipment. Nor were there any fitness facilities as such, but YMCAs always provided some space for weight training. The spaces typically contained the equipment I mentioned, plus stall bars, medicine balls and Indian clubs. YMCAs became hubs of weight training and continued to serve that purpose for over half a century.
In the ’20s, there was a flurry of interest in physical culture, led by such icons as Bernarr MacFadden, Alan Calvert, Charles Atlas and George Jowett. These men promoted their views on weight training and nutrition in the pages of two magazines: Calvert’s Strength, which was the publishing arm for his Milo Barbell Company, and MacFadden’s Physical Culture. These publications fueled the movement to make people stronger and healthier, which led to a few health clubs opening up in the larger metropolitan areas. The most renowned was Sigmund Klein’s facility in New York City.
When word got around about Klein’s successful venture, other weight-training gyms sprung up around the country. Ed Yarick had one in Oakland, California; Tony Terlazzo opened one in Los Angeles, California; George Yacos had the first such operation in Detroit, Michigan; and John Fritsche ran a profitable gym in Philadelphia, Pennsylvania. In all these facilities, the emphasis was on health more so than strength. There was one in Atlantic City named the Healthorium. Most offered massages, steam rooms, treatments with infrared lamps, and classes in self-defense and even acrobatics.
This is when machines entered the picture.