CrossFit Cape Fear: May 2006

5-30-06 Early bird workouts...

Early morning introductions to CrossFit. The fun thing is... the easier it looks, the harder it is!

Group push-ups... only 10 at a time. Easy, right?

Squats without weight - how easy can that get? haha!!

Glad it's over - Great Job!!!

5 - 27 Suffer On Saturday

We had to change locations at the very last minute. Sorry I couldn't get the word out in time... But if you showed up early, you probably saw Shad redirecting everyone - Thanks bro!

If not, remember it always pays to be early. Or like my best friend likes to say, "If you're on time, you're late!" So there's always next time...

Deceptively easy looking!

Ashley remembering her olympic lifts... Dumbbell style! Nice form!

Dee doing 20 pound DB Jerks!

Burpee broadjumps! Yeaaaa Burpees!

Happy it's over!

See, it is family friendly! Shawn and Angela Sweet (our trainer) enjoying a leisurely Saturday workout!!!

5 - 25 Thursday WOD

Modified Murph
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
1/2 mile Run
100 Rows (pull-ups were unavailable so we still hit back and kept it functional...)
200 Push-ups
300 Squats
1/2 mile Run
The weather was HOT!!! Tony & Eric - Way to hang tough in the heat!

New Class Starting Up!

Good Morning!!

Starting Tuesday, May 30th, we will starting our early morning workouts!

Classes will be every Tuesday & Thursday at 0630. It will start promptly at 0630 - so get there early!

Come and get some early morning fun and start your day off right! Email me at designsinfitness@att.net for more information or call us at (910) 306-3142.

See you in the gym!

5-20 SOS - dumbbell Complex!

Today we were indoors due to weather... or at least the chance of thunderstorms.

One full round on one side, then switch on the next round... Good stuff!

Cindy having fun with the thrusters.

Walker & Tony pushing some weight!

Dee being strong!!

Cindy praciticing for the WNBA.

Tony wanting more fun.

He got it.... Remember pilot, 7 G's... get some more!

Great job everyone!

Michele & Heidi - two great athletes & trainers.

Michele doing DB lunge presses.

And practicing her unsupported handstands!

Friday 5-19 Fight Gone Bad

We modified it a little since there's no C2 rower...
Station 1 - Squats
Station 2 - Push-press
Station 3 - Box jumps
Station 4 - Burpees - yeaaa burpees...
Station5 - Sumo stance deadlift - high pull

Nice job!

Heidi enjoying her burpees... just wait!

Are we there yet?

Sumo deadlift & high pulls

Still going?

Matt working hard!

Wed 5-17-06 WOD

Great time on this workout - Ya gotta LOVE farmer walks and then the movment!

Some people are learning (You go Torie!!!), some teaching, some doing.... and smeone watching!

Still watching.... Give it a try! Atually, he did, but didn't scale it down and his legs are still paying for it.

America's best doing burpies! After all day combatives training! Tax dollars well spent.

Syncronized DB Swings!

Great job everyone!

5-13-06 SOS & Picture Mishap

Today's workout was a modified version of Fight Gone Bad....

Unfortunately, it was "Camera disk gone bad!!! "
The pictures on the disk were not salvageable except for the group shot and a couple of Shad. My deepest apologies because those of you that were there ROCKED!!!!! Angela's husband Gene was there and I wanted some shots of him for her. BUT, if everyone wants to do it again this Saturday (evil grin) so we can get some more shots, I'd be happy to accomodate! No matter what though, we'll have a great workout anyway... and I'll ensure the camera's working properly.

So, what we did for this workout was:
3 rounds of 5 stations for 1 minute at each station.
At the end of each round, there's 1 minute break.
During the rounds the time does not stop - move faster during transition = better times!

Stations:
1. Squats
2. Sumo-deadlift high-pull
3. Incline push-ups
4. Burpees
5. Straight jumps with arms fully extended