Strength/Skill Work: Power snatch
WOD
5 Rounds of:
7 High Box Jumps (30″/25″)
21 Kettlebell swings (1.5/1 pood)
For time.
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 Randy pushing through a military WOD. Our own Coach Randy Kite and the others making up Army National Guard’s 105th Military Police Battalion had their Deployment Ceremony on Wednesday February 24th at Trinity Baptist Church. On Thursday they left for Fort Bliss, Texas for further preparation. From there, the unit will go to war in Iraq, where their mission will be to work security at an internment camp in Baghdad, Iraq. (Read Jason Sanford’s article in the Mountain Express here. ) The following story was shared with me via a Facebook group. I wanted to share it with the CFA Community and ask for your participation over the next year until we can have our own Randy Kite returned safely. Please set aside your red sweatshirts, t-shirts, shorts, pants, hats or any other athletic attire for Friday work-outs. Project Red Shirt If project red shirt is new to you, read below how it went for a man… “Last week, while traveling to Chicago on business, I noticed a Marine sergeant traveling with a folded flag, but did not put two and two together.. After we boarded our flight, I turned to the sergeant, who’d been invited to sit in First Class (across from me), and inquired if he was heading home. ‘No’, he responded. ‘No. I’m escorting a soldier home.’ Going to pick him up? ‘No. He is with me right now. He was killed in Iraq , I’m taking him home to his family. ‘ The realization of what he had been asked to do hit me like a punch to the gut. It was an honor for him. He told me that, although he didn’t know the soldier, he had delivered the news of his passing to the soldier’s family and felt as if he knew them after many conversations in so few days. I turned back to him, extended my hand, and said, ‘Thank you. Thank you for doing what you do so my family and I can do what we do.’ Upon landing in Chicago the pilot stopped short of the gate and made the following announcement over the intercom. ‘Ladies and gentlemen, I would like to note that we have had the honor of having Sergeant Steeley of the United States Marine Corps join us on this flight. He is escorting a fallen comrade back home to his family. I ask that you please remain in your seats when we open the forward door to allow Sergeant Steeley to deplane and receive his fellow soldier. We will then turn off the seat belt sign.’ Without a sound, all went as requested. I noticed the sergeant saluting the casket as it was brought off the plane, and his action made me realize that I am proud to be an American.. ” So here’s a public Thank You to our military Men and Women for what you do so we can live the way we do. Red Fridays. Very soon, you will see a great many people wearing Red every Friday. The reason? Americans who support our troops used to be called the “silent majority.” We are no longer silent, and are voicing our love for our country and home in record breaking numbers. We are not organized, boisterous or overbearing. Many Americans, like you, me and all our friends, simply want to recognize that the vast majority of America supports our troops. Our idea of showing solidarity and support for our troops with dignity and respect starts this Friday — and continues each and every Friday until the troops all come home, sending a deafening message that every red-blooded American who supports our men and women a far, will wear something red. By word of mouth, press, TV — let’s make the United States on every Friday a sea of red, much like a homecoming football game in the bleachers. If every one of us who loves this country will share this with acquaintances, coworkers, friends, and family, it will not be long before the USA is covered in RED and it will let our troops know the once “silent” majority is on their side more than ever, certainly more than the media lets on. The first thing a soldier says when asked “What can we do to make things better for you?” is.. “We need your support and your prayers.” Let’s get the word out and lead with class and dignity, by example, and wear something red every Friday. PLEASE, invite your friends from school, church, or anywhere! Get your communities involved and tell everyone you know.  Randy and Emily Kite THANK YOU CFA! I cannot thank all of you who make up our community here at CFA enough. Randy’s Surprise Going Away Party at 12 Bones was a success with over 80 people in attendance! With your generous donations we were able to purchase him a laptop to better keep in contact while on deployment. We love you and miss you already Randy!!! Thank you again and I look forward to Red Fridays at CrossFit Asheville! Much appreciation, Shanna For those that missed yesterday’s Carolina Challenge please do not feel left out. Today will be your day! For those that have made it back in after yesterday: WOD Shoulder press 1-1-1-1-1 reps Followed by Tabata box jumps.  This photo could only be more beautiful with the hook grip happening. Strength/Skill Work Weighted pull-up/Kipping pull-up work: 5-5-5-5-5 WOD 125 Double unders or 375 single unders 100 squats 75 kettlebell swings (53/35lbs) 50 burpees 25 thrusters (115/75lbs) For time. There will be a 20 minutes cap on this work-out today. We advise allowing 4 minutes at each station and then moving on if you are trying to finish within the 20 minutes. It has already been 8 weeks since New Year’s Day. Can’t wait to see some time comparisons!
Strength/Skill Work Power Clean: 5-5-5-3-3-3-3 WOD 20 Burpees 10 Power Cleans 16 Burpees 8 Power Cleans 12 Burpees 6 Power Cleans 8 Burpees 4 Power Cleans 4 Burpees 2 Power Cleans For Time For Power Cleans use 70% of todays max 3 rep not to exceed 155/105lbs.
Strength/Skill Work: Shoulder Press WOD Complete 4 Rounds of the following: In 1 minutes complete 8 Ring dips Immediately followed by max rep dumbbell power snatches on the right arm 1 minute rest In 1 minute complete 8 Ring dips Immediately followed by max rep dumbbell power snatches on the left arm. Strength/Skill Work Kettlebell swings: 10-15-20-15-10-10-10 Work on swinging a heavier bell than you typically swing throughout the various rep scheme. If you can swing the 2 pood 20 reps or more then work on heavy single arm swings for the last three sets of 10. In the case of single arm swings you must swing 10 per arm to complete each set. WOD 5 rounds for time of 400m run 15 overhead squats (95/65 or 70% max OHS) Immediately followed by 20 chest-to-bar pull-ups. Class will have a 25 minute cap on this work-out. (Feel free to take a sneak peak at your official Nancy time, before hitting the pull-ups.)  Katie, Jen, Tamara and Shanna at the Wilkes Olympic Lifting Seminar Sunday at CF Durham. Strength/Skill Work: Front squat WOD 3 Rounds of: This was the WOD on 091230. If you time was under 5 minutes consider going heavier in the deadlift, higher in the box jump or not doing any push-ups from your knees. If you are already doing the work-out Rx’d then let’s do it faster! This post is a giant thank you to “my people”. When Shanna and I decided to open a training facility we knew it had to be more than sweat, yelling, and barbells. It had to be more than dropping body fat and increasing muscle tone. In fact, I recently found a piece of writing that summarizes what we set out to create.
The toughest part of that equation is finding the people who acknowledge the importance of supportive competition. To light a fire under someone’s ass and help them put it out when it’s too hot. To make welcome new comers and maintain support for those on a rough streak. You ARE those people. I want to take this moment to thank all of you. Without you the following story would not be possible. As many of you know, I run the Stay Active Clinic that has a division focused on chronic pain rehabilitation and lifestyle modification. These are individuals who are at risk of injury and over-training through the regular CrossFit Asheville program. Many of these folks have “never been athletes”. One such individual has been working with me for a few months now. He has had knee pain his entire life that recently led to hip and ankle pain. As well, he is winded after just a few flights of stairs and struggles to keep up with his rock digging crew due to knee pain and exhaustion. He’s in his fifties and was originally intimidated by the atmosphere . He has worked just as hard as any of you and can now do 30 bodyweight squats in a workout without pain. A giant feat for him: he is and should be extremely proud. He normally comes in before the evening classes to minimize intimidation but as he has progressed many of you have started cheering on the end of his workouts, minimal as they may seem to you. I was rather choked up on Friday when he stated to me “where are my people?” We don’t have Friday evening class and he wanted to know where everyone was. He has never warmed up with you. Never sweat next to you. Never helped you change a weight. You did not make him feel weak or out of place. Instead, this man who has never even approached a CFAvl class feels a part of your community and you a part of his. You are “his people”. This is all your doing. Every one of you should be proud. Even if you have never met him or seen him, he is a friend of yours. The intensity of your workouts equals the intensity of your humanity. Thank you, Corey  CFA's very own Air Force superstar! Strength/Skill Work: Review lifts below. WOD For time: Use ~70% of your max Overhead squat not to exceed a 95lbs barbell for men and a 65lbs barbell for women. The work-out begins with 4 burpees and each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. This was the first work-out at the MidWestern Sectional. While there were multiple men and women that failed to complete within the time frame the winning men’s time was 3:53 and the winning women’s time was 5:58! That would be 100 reps plus the 4 burpees at the start of every minute! |
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