Time: 9PM
Location: Steps of Wilson Library (by the Lower Quad)

WOD:
Complete four separate tests:
Push ups on a metronome (max reps)
Pull-ups (max reps, scale to static hang)
Sit ups in in 4 minutes (max reps)
Squats on a metronome (max reps)

This will serve as a gauge for your overall fitness level, we will try and mix in one of these WODs every month or so in order to get empirical evidence on your performance and related improvements.

Results:
Fitness Test 9 23 09

Time: 9PM
Location: Steps of Wilson Library (by the Lower Quad)

WOD:
CHANGE DUE TO WEATHER
As many rounds as possible (AMRAP) in 10 minutes of:
10 Dumbbell Swings
5 Thrusters
10 Sit ups

Scale weight, but you should try to use the same 2 dumbbells throughout the WOD, for future reference.

Results:
Devin (30) 9
Matt (20) 11
Jordan (25) 9
Shannon (15) 10 + 7SU
Anna (10) 10
Leslie (25) 8 10KB + 10SU
Andrew (25) 10
David (30) 10
Natascha (20s for thrusters, 35) 7 + KB
Kathryn (15s for thrusters, 30) 8
Brittany (15s for thrusters, 30) 8
Kathy (15s for thrusters, 30) 8

Time: 9PM
Location: Belk Track

WOD:
4 rounds for time of:
200 meter sprint
40 squats (scale quantity)
200 meter sprint
40 decline push-ups (scale quantity)

Results:
Group 1 did 30 reps
Group 2 did 20 reps
Joe (2) 11:47
Devon (1) 12:22
Nathan (1) 12:36
Kate (2) 16:25
Kathryn (2) 16:58
Courtney (2) 14:20
Brittany (2) 16:45
Juan (1) 13:32
Judd (1) 13:29
Anna (2) 14:22
Isabel (2) 14:50
Myles (1) 16:00
Julia (2) 16:52
Tom (1 w/ 20 PU) 16:39
Shannon (1 w/ 20 PU) 13:40
Clint (2) 16:33
Matt (2) 13:40
Flora (2 w/ an extra round of squats) 17:01
Kathy (2) 16:18
Austin (2) 13:34
Jason (2) 13:30

Today we will be conducting a team WOD on the Belk Track at 5PM. Bring a water bottle if you would like, because it can get hot. We will separate into teams of three, then go over the movements and stretch.

The three members of the team must complete, between themselves:
200 Sit-ups (only one team member works at a time)
200 Pull-ups (only one team member works at a time, while the others provide support by lifting the legs)
200 meters of Lunges (only one team member works at a time, but you are allowed to sub in and out as much as needed)
200 meters of leaping Burpees (only one team member works at a time, but you are allowed to sub in and out as much as needed)

Results:
Nathan, Raj, Freddie - 20:00
Devin, Andrew, Brady - 22:18
Leslie, Shannon, Caitlin - 22:18
Leslie, Shannon, Caitlin, Raj, Nathan, and Freddie completed 200 sit-ups each as extra.

As I explained on the track tonight, CrossFit methodology suggests that we build all muscular pathways to achieve ideal fitness. The perfect athlete, in our minds, is equal parts 800 runner, gymnast, and Olympic lifter. We develop the first two pretty well in the group WODs, but given space constraints we need to practice on the latter on our own. That's why we will be posting a strength based WOD to be completed on your own time during one of the two rest days or during the week. If you are looking for a workout partner, post your info to comments.

The following WOD is called "Fran" it is a benchmark workout in CrossFit (in CrossFit we dont ask what your max bench is, we ask what your fastest Fran is). Watch the video to understand the movements better.

Fran
Complete for time:
21 Thrusters (load should total 95 pounds including the bar, scale down as necessary)
21 Pull-ups (remember we don't care how you get up to the bar as long as you go from a dead hang to the point where your chin is over the bar, scale to jumping pull-ups if necessary)
15 Thrusters
15 Pull-ups
9 Thrusters
9 Pull-ups

Juan will be leading an informal group at 4PM in the SRC.

Tonight's workout will be held at 9PM at the Belk Track. Rain or shine, that will be our location. We are doing another AMRAP (as many rounds as possible) workout.

Complete as many rounds as you can in 20 minutes of:
30 meter lunge
10 push ups (scale to knees)
30 meter crab walk
10 sit-ups
30 meter bear crawl
10 dips (legs straight, elbows locked for full range of motion)
90 meter sprint to start over

Results:
Joey 6 Dips
Matt 6 Crab
Natasha 2 Bear
Liz 3 Crab
Freddy 7 Crab
Nathan 7 Crab
Michael 7 Bear
Clint 4 Bear
Myles 7 Bear
David 7 Lunges
Shannon 6
Caitlin 6
Stuart 6 Lunges
Max 7
Devin 6 (subbed Bear and Crab for Lunges, Jumps, and Backpedals)

Tonight we will be working out again at the Belk Track at 9PM. We are going to introduce the Tabata methodology tonight. Tabata is an interval system that was developed by exercise and sports scientists in Japan. The benefit of Tabata is that you can increase both aerobic capacity and V02 max within the same workout, something that may seem counter intuitive. Tabata asks participants to preform a certain movement at their highest intensity level for as many repetitions as they can in twenty seconds, then allowing them to rest for ten seconds. This process is repeated eight times for a total of 4 minutes. The lowest number of repetitions in any given round is your score for that Tabata. Therefore, there is an element of pacing to the whole workout aswell.

Tabata Something Else:
Tabata Squats
(2 minutes of rest, we'll record lowest scores, then we'll do another Tabata)
Tabata Push-up
(2 minutes of rest)
Tabata Sit-up
(2 minutes of rest)
Tabata Burpee

Results:
Squats, Push-ups, Sit-ups, Burpees
Max 15(bb), 10, 16, 5
Juan 13(bb), 11, 11, 5
Kevin 16, 9, planks, 6
Joe 15, 5, 10, 5
Junior 10(bb), 5, 9, 5
James 14(bb), 5, 15, 5
Austin 10(bb), 7, 9, 5
CD 11, 4, 6, 3
Matt 15(bb), 5, 15, 5
Myles 15, 6, 11, 6
Tommy 15, 4, 8, 5
Kathy 15, 6k, 10, 3
Cynesta 10, 5k, 8, 2
Natascha 15, 9k, 10, 1
Shannon 14, 10k, 17, 4
Courtney 15, 5k, 11, 4
Jordan 16, 10, 13, 5
Leslie 18, 9 some k, 14, 5
Julia 15, 5k, 8, 3
Flora 14, 6, 8, 5

I know Flora ran two miles before, and then I think I saw a group run a little afterwards. If you ran after, post that to comments.
Great job today!

Tonight we will be working out on the Belk Track again at 9PM. This will be a workout in which participants try to complete as many rounds as possible in 20 minutes. As always, we will be posting the results after the workout, so try an beat the girl/guy next to you. Remember it's just 20 minutes, then you can rest for as long as you need.

Complete as many rounds in twenty minutes of:
1/2 a stadium (skip a step on the way up, hit every step on the way down)
15 push-ups (scale to knees)
15 Sumo Deadlift High Pull with two water jugs (scale to one jug)

Results:
Judd 6.5
Nathan 6.0
Matt 5.75
Freddie 5.75
Joey 5.75
Matt 5.7
Nick 5.6
Clint 5.4
Jason 5.4
Max 5.3
Michael 5.29
Kevin 5.29
Raj 5.25
Tom 4.8
Shannon 4.7
Laura 4.6
Caitlin 4.5
Myles 4.45
Hanz 4.3
Isabel 3.8
Brittany 3.7
Stanley 3.4
Kathy 3.4
Jessica 3.25
Kathy 2.9

Tonight we will be working out at the Belk Track at 9PM. We are going to do CrossFit's take on running.

Three rounds for time of:
800m sprint
400m backpedal

We will be scaling the rounds down to suit your fitness level.

Results:
Matt 15:33
Nathan 16:26
Tom 17:39
Freddy 17:40
David 18:27
Clint 18:39
Nick 18:46
Myles 18:47
Shannon 19:50
Max 20:19
Michael 20:33
Laura 21:41
Courtney 25:07
Daniel 25:22
Isabel 27:21
Julia 29:04

This Sunday we will be holding a team workout on the Belk Track at 5PM. We changed the Sunday start time to 5PM because we assumed that people would prefer a later workout (plus, it's extremely hot outside at 2PM). These team WODs are actually a lot of fun, so we hope you'll come out and give it a try. As for the groupings of the teams, we will make sure that everyone is in a group they feel comfortable with, and we will be able to scale everything down individually. And please realize that being nervous coming into the WOD is actually quite healthy, there's a CrossFit adage that says, "If you dont get nervous before you train, you're not training hard enough".

We are going to run a WOD similar to the one we did last Sunday.
The three members of the team must complete, between themselves:
100 partner push-ups (every hand slap counts as one rep, scale to knees if necessary)
300 meters of wheelbarrow carries (each member must be on their hands for 100 meters)
250 burpees (only one person can work at a time)

Besides scaling within the WOD, we may also reduce the total length or total repetitions of the whole group depending on your fitness level.

Results:
Andrew, Brady and Devin 29:28 (Scaled burpees to 150, 100m lunge)
Travis, James, and Shannon 30:33 (Individually scaled to knees on push-ups)
Clint, Freddy, and Daniel 33:13 (Scaled burpees to 175 after losing a man)
David, Nathan, and Marshall 33:30 (as rx'd)
Caitlin, Brittany and Natascha 33:47 (Scaled burpees to 150, 250m wheelbarrow)

Fridays are our rest days, therefore we will not be holding a group workout.

On a different note, we would like to encourage you all to enter your email on the RSS Feed to the right. This feed will send you the daily updates on our website straight to your email. It's a really helpful tool to keep track of our workout schedule and give you reminders on times and locations of the group workouts.

We will be working out Thursday night on the Belk Track at 9PM. The rain site is the Rams Head Rec Center. We will warm up, go over the WOD, then it's 3-2-1 go.

Two Rounds for time of:
Fireman Carry for 240 yards
Lunges for 60 yards
Crab-walk for 60 yards
Backpedal for 120 yards

If you aren't familiar with some of these terms, don't worry, we'll explain it all on the track.

Results:
Hoey Heftner 7:48
Matt Moran 8:04 (2 jugs Fireman Carry)
Freddie Morgan 8:04
Clint Miller 9:03
Danny Fitzpatrick 9:16 (2 jugs Fireman Carry)
Caitlin Bitchie 9:16
Mick Beson 9:16
Devin Pastoor 9:30
Shannon Kerr 9:42
Michael Rusell 10:00
Chrissy Luettich 12:08
Brooke Wilford 12:10
Leslie Hammill 12:15
Paige Parks 12:43
Brittany Long 13:43
Natascha Jenkins 17:09 (30yd Lunges, 30yd Crab Walk, 60yd Backpedal for
last set)

This Wednesday night we will be working out on the Belk Track at 9PM. Although, the forecast says their isn't a chance of showers, just in case, our rain site will be the SRC again. We are going to teach the "Superman", "Burpee", and "Kipping Pull-up", then we will jump into the WOD. This workout is a little different than the ones we have done because we aren't racing for time, but rather going for the maximum amount of repetitions in a four minute round.

Four Minutes of each station for as many repetitions as possible of:
Pull-ups (scale to jumping pull-ups)
Burpees
Supermans
Dips (ninety degrees to straight arm, scale leg position)

You are attempting to get as many repetitions of each movement in four minutes. Sprint in between stations. You must count your repetitions out loud. Standards for each movement will be explained on the track.

Results (no particular order within groups):
(Pull-ups, Burpees, Supermans, Dips, respectively)
Judd 81, 84, 124, 140
Rob 46, 48, 90, 126
Danny 87, 47, 85, 97
Clint 39, 45, 83, 85
Jason 51, 60, 86, 68
Devon 88 jump, 30, 126, 24
(Dips, Pull-ups, Burpees, Supermans, respectively)
Micheal 140, 18, 36, 44
Nick 128, 25, 34, 95
James 120, 30, 43, 110
Matt 145, 36, 47, 105
Will 96, 28, 44, 80
Travis 91, 26, 28, 77
(Supermans, Burpees, Dips, Pull-ups, respectively)
Myles 180, 55, 138, 34
Freddie 160, 43, 124, 62
Shannon 163, 39, 63, 41
Tommy 141, 36, 71, 57
Mike 170, 22, 135, 38
(Burpees, Supermans, Dips, Pull-ups, respectively)
(We all need work on our jump pull-ups, hopefully by the end of the month we'll have some bands)
Julia 38, 128, 53
Courtney 39, 153, 58, (Good jump pull-ups towards the beginning)
Jessica 35, 130, 60
Kathy 36, 158, 62
Brittany 38, 140, 60
Natascha 33, 130, 30, (Great Jump Pull-ups)

Sorry if anything is misspelled or misrecorded. Post corrections to comments.

This Tuesday we will be working out on Belk Track at 9PM. As usual, we will all meet on the Track, sign waivers if you havent all ready, go over the movements, then hit the WOD. Our rain contingency plan is to preform the WOD in the Rams Head Rec Center, on the indoor track there.

Four Rounds for time of:
400 Meter Sprint
50 Squats (scale quantity)
50 Sit-ups (scale quantity)

Results:
Nathan Mackay 15:02
David Blumberg 17:05
Danny Fitzpatrick 17:08
Max Clark 17:20
JB Cissell 18:58
Shannon Kerr 19:20
Freddy Morgan 19:28
Robb Stewart 20:13
Kathy Escobar 20:33
Jodie Curles 20:45
Raj Sundar 20:55
Klint Miller 20:58
Daniel Miller 21:00
Lesley Hammial 21:00
Kristen Krauss 21:05
Christopher Lee 21:15
Natascha Jenkins 21:45
Tom Seelinger 23:53
Miles Capman 24:33
Matthew Stoeckley 25:34
Tom Seelinger 25:54

In observance of Labor Day we will be canceling our Monday workout. Enjoy the holiday.

Join us on Tuesday at 9PM at the Belk Track for another WOD.