CrossFit Asheville

Strength/Skill Work: Back squat

WOD

21-18-15-12-9-6-3

3-6-9-12-15-18-21

Kettlebell swings

Box Jumps

For Time

(To clarify, top row of numbers refers to KBS, bottom list to box jumps.  Alternate b/w the two exercises starting with 21 KBS/3 Bx Jmps and ending with 3 KBS and 21 Box Jumps.)

Sarah Dunsmore judging Corey's Kettlebell snatches at the NC/SC sectional.

Rest Day

See complete results from this weekend’s NC/SC CrossFit Sectionals here.

***Reminder: CFA is closed today due to participation in the NC/SC sectionals.**** 

Strength/Skill Work   Sprint drills warm-up and mobility work (as we do in class) followed by the following:

400m run for time

400m run for time turning around every 25 meters

300m run for time

300m run for time turning around every 25 meters

200m run for time

200m run for time turning around every 25 meters

100m run for time

100m run for time turning around every 25 meters

(No sandbags required!)

WOD

Tabata squats

Tabata is the 4 minute interval consisting of:

Perform as many squats as possible for 20 seconds

rest 10 seconds

Repeat for 8 total round. 

Post your run times, total squats and lowest round of squats.

Find a track, stop watch and have fun!

Strength/Skill Work Pistols: 5×5 (per leg), GHD Sit-ups 5×10

WOD

3 Rounds of:

10 Deadlifts

50 Double unders (Sub 150 single unders IF you are unable to do double unders)

For time.

Use 80% of your DL 5RM not to exceed 275/185lbs.

Reminder: TODAY is our first Friday for Project Red Shirt! Please remember to wear red to the gym and in your everyday life!

Also, classes are cancelled this Saturday due to CFA’s participation in the CrossFit Sectionals.   We have added a 4:30pm class for today.  Contact Shanna if you would like to attend.  There will also be a DIY WOD posted for Saturday.

Kimberly hitting triple extension in her hang power clean!

Strength/Skill Work: Spend 15 minutes working towards a max effort Turkish Get-up

WOD

AMRAP in 3 minutes of:

10 Ring Push-ups

8 Hang Power Cleans

6 Push-press

1 minutes rest b/w rounds

Complete 5 total rounds. Pick up where you left off at the end of each round.

Use 70% of your push-press 5RM not to exceed 135/95lbs.  Post total rounds plus additional reps. (Yes, we did 3 rounds on 100113.)

Reminder: Tomorrow is our first Friday for Project Red Shirt! Please remember to wear red to the gym and in your everyday life!

Also, classes are cancelled this Saturday due to CFA’s participation in the CrossFit Sectionals.   We have added a 4:30pm class for this Friday.  Contact Shanna if you would like to attend.  There will also be a DIY WOD posted for Saturday.

WOD

Complete 5 sets of the bear complex resting 3 minutes between sets:

For each set complete 7 of the following sequences WITHOUT RESTING THE BAR ON THE GROUND!!!

Power clean

Front squat

Push press

Back squat

Push press

Work to add weight during each of the five sets.

Immediately following the 1st, 3rd and 5th set complete max rep pull-ups (without ripping your hands!!!).  Post heaviest weight completed for 7 sequences and total pull-ups.

If time remains end top it all off with tabata box jump or 500m row for time if you did the tabata box jumps at Saturday’s class.

Also, the work-outs for this weekend’s NC/SC Sectional have been posted.

(Sorry for the late post…the internet was down in the gym today.)

Karl repping out Toes 2 Bar at the Carolina Fitness Challenge.

The qualifiers to determine who will compete at the 2010 International CrossFit Games are underway.  This coming Saturday and Sunday (March 6th/7th) CrossFit Asheville will have 7 athletes competing at the North Carolina/South Carolina Sectional in Fort Mill, SC.  Find more information here.

As a result, classes for Saturday morning classes will be canceled.   To try and accommodate more individuals this week we will be adding one class from 4:30-5:30pm for this week only.  Please contact Shanna (ShannaDuvall@gmail.com or 315-244-5571) if you would like to participate in this class.

Otherwise, I will post a DIY WOD options (probably indoor/outdoor) for Saturday.

Strength/Skill Work: Deadlift

Partner WOD

Max Pull Ups

160ft walking lunge

Max Burpees

160ft walking lunge

Max Thrusters  (Use 70% of 5 rep max thruster not to exceed 95/65lbs)

160ft walking lunge

While one partner is lunging the other is doing PU, Burpees, or Thrusters.  Each partner completes the PUs before moving onto the burpees and each completes burpees before moving onto thrusters.

Score = Seconds – Total Reps (walking lunge steps do not count towards rep count!)

Strength/Skill Work: Power snatch

WOD

5 Rounds of:

7 High Box Jumps (30″/25″)

21 Kettlebell swings (1.5/1 pood)

For time.

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.
‘Heading out?’ I asked.

‘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