Cary CrossFit WOD 7.1.11
Static Bar Hang: 5 x 30 seconds
Single Arm DB Military: 5 x 5
Ascending Squat Workout (to do the workout as prescribed….you must weigh in on our scale without shoes and then place your weight on the bar)...then on the minute, do as many sets as possible in the back squat….do 1 rep first minute, 2 reps second minute and so on until you cannot meet the required reps in the minute. Score = rounds + reps. ALL squats in the set must be below parallel to count towards the rep count. You have the option of opting out of the weigh-in and using less weight but your performance will be asterisked.
RDLs: 2 x 10
Cary CrossFit WOD 6.30.11
Back Squat: 9 x 3 on the minute
KB Swings: 3 x 9 ea
Pullups: 3 x 9 use technique to challenge
Complete as fast as possible:
Side-to-Side Hop over mini hurdle: 39
Med Ball V-Ups:39
MB Catch-n-Release Thrusters: 39
Super Burpees: 39
If you have recently passed your prime, please see staff for modifications to the above workout…Happy Birthday Edwin!
Cary CrossFit WOD 6.29.11
First Official Workout on New Pullup / Squat Rig!
Power Clean: 5 x 2
Clean Pull: 2 x 2
Kipping Pullup Practice (4-5 sets of 2-3 for rhythm)
3 x 40m Overhead Walking Lunges (carry plate OH)
at each end do 10 clap pushups
Squat / Pullup Challenge:
As many rounds as possible in 8 minutes
Front Squat: 3 reps (men @ 154; women @ 120)
Pullups: 6 reps
Athletic Lab to host West Cary Barbell Fall Festival of Power
Athletic Lab is proud to host the West Cary Barbell Fall Festival of Power, Strongman Edition. The event will be held on October 15th, 2011 and feature some of the strongest athletes in North Carolina. The competition will have weight classes and strongman events like the Yoke, Car Deadlift, Tire Flipping and Axle Clean and Press.
The West Cary Barbell Fall Festival of Power, Strongman Edition
A North American Strongman Gold Event!
October 15, 2011
10 am - 5 pm
The Athletic Lab
1823 Northwest Maynard Road
Cary, NC 27513
Men’s Open Lightweight: under 200, 201-231
Men’s Open Heavyweight: 265 and 265+
Women’s Open - will be added if at least 4 paid entries are received
Master’s Open (40+ years old)
First thru third place for each division.
$50.00 All athletes must have a current NAS membership card. Cards may be purchased contest day for $40. Make checks payable to:
West Cary Barbell
2101 Cameron Pond Drive
Cary, NC 27519
Must be recieved by October 1, 2011. Late entries subject to a $10 late fee and possible ridicule during the event.
Friday, October 14, 4pm - 8pm and Saturday, October 15, 8am-9:30am
TownePlace Suites Raleigh/Cary/Weston Parkway
120 Sage Commons Way
Cary, NC 27513
Contest rate is $64.00 per night for a studio queen suite and must be made 30 days prior to the event.
1. Yoke Walk - 50 feet, 60 second time limit, 1 drop allowed
Novice and Masters - 550 pounds
Men’s Lightweights - 650 pounds
Men’s Heavyweights - 750 pounds
2. Car Deadlift for Reps - 60 second time limit
Make and Model of Car TBD
Novice, Masters and Men’s Lightweights - 550 pounds
Men’s Heavyweights - 650 pounds
Must wait for down command or no credit for rep will be given
3. Medley - Tire Flip x 3, Farmer’s Walk x 50 feet, Prowler Push x 50 feet - 75 second time limit
Novice and Masters - tire=500, farmer’s=225 per side, prowler=350 pounds
Men’s Lightweights - tire=600, farmer’s=250 per side, prowler=400 pounds
Men’s Heavyweights - tire=750, farmers=280 per side, prowler=450 pounds
Surface is smooth and thin commercial carpet, similar to a powerlifting platform
No tacky, chalk only
4. Axle Clean and Press for Reps - 60 second time limit
Must wait for down command or no credit for rep will be given
Clean once and press
Two inch axle with tires mounted on rims will be used, pick height is about 14 inches
Novice - 200 pounds
Masters - 220 pounds
Men’s Lightweights - 240 pounds
Men’s Heavyweights - 260 pounds
5. Stones to Platform - 60 second time limit
Platform heights - 66 inches, 60 inches, 54 inches, 48 inches and 48 inches
Novice and Masters - 220, 240, 280, 300 and 330 pounds
Men’s Lightweights - 240, 260, 280, 300 and 360 pounds
Men’s Heavyweights - 260, 280, 300, 330 and 360 pounds
All stones will be about 3 feet from platform
All events will be run head to head and will start simultaneously on the judges command once both competitors give a ready signal.
Note: All events and weights are subject to change
Please click on this link for a PDF with more details.
July 4th Schedule Changes
To celebrate July 4th, we’ll be having a slightly reduced training schedule. Please note the following schedule for Monday July 4th:
- CrossFit / Performance Fitness: 9:30 am
- Scholastic [Speed]: 10:30 am
- Scholastic [Strength]: 3:45 pm
- Scholastic [Select]: 5:00 pm
- CrossFit / Performance Fitness: 5:00 pm
All professional, Olympic development and private training time slots will remain the same as usual.
Cary CrossFit WOD 6.28.11
Dead Lift: 10 x 1 on the minute (work up to heavy single)
DB Shoulder Press: 4 x 8
Chinese Row: 4 x 8
Team Challenge….complete 5 rounds for time-
2 x 20m Forward Wheel Barrow (exchange at 20m)
20 Burpees (both partners must complete before moving on)
2 x 20m Backward Wheel Barrow (exchange at 20m)
Cary CrossFit WOD 6.27.11
Single Arm DB Snatch: 4 x 4 ea arm
Split Squat: 3 x 5 ea leg
Pullups: 3 x reps to challenge
For time complete all of the following in no particular order (must complete an exercise once you begin):
Sled / Yoke Push (2 x 25m for women; 2 x 30m for men)
50 Deload Pushups
50 Squats (154 lbs for men; 121 lbs for women)
50 KB Swings (24kg for men; 16 kg for women)
50m of Walking Lunges (2 x 25m)
Details on the Ultimate Off-Season Training: Scholastic Select
Beginning Monday, June 27th, we are starting our Scholastic Select sport performance program. Our new Scholastic Select program is designed for athletes who can commit to mandatory training sessions on a regular schedule for a duration of at least 6 weeks. By making a longer committment and following a regular schedule, we are better able to plan training that progresses an athlete to their athletic peak.
The Scholastic Select program is PERFECT for off-season training
The regular and more frequent attendance provides us an opportunity to train our high school athletes with the same exacting progressions that are typically only possible with professionals and collegiate athletes who do sport as their job. If this sounds like something that might interest you KEEP READING…
Why: Because regular and frequent attendance allows us to do our job better because we can plan a long term training progression. Athletes benefit by getting stronger, faster and more fit at NO ADDITIONAL COST. There’s a reason that NFL Professionals, the Carolina Railhawks and over a dozen Olympic sport athletes train at Athletic Lab…this is your opportunity to receive the same training experience.
Who: Any athlete aged 12-18 looking for training without compromise to be faster, more powerful and better conditioned.
What: The ultimate in sport performance training from the best sport performance training center in NC.
Where: Athletic Lab’s new training center in Cary, NC. Our new location features a 10,000 square foot training hall, collegiate style weight room, and 50 yard sprint track.
Date / Time: June 27th through August 27th (8 weeks). Classes are offered at 5pm on Mon, Wed, and Fri. Athletes may also attend any of our 11 other non-Select Scholastic sessions.
How to Enroll: Sign up for either a Scholastic Monthly Unlimited training membership or a Seasonal Scholastic Unlimited training membership and contact us with your intent to enroll in the Select program. Athletes who are currently members can add the Select sessions at no additional cost if they can meet the attendance requirements.
Cost: There are no additional costs to participate in the Scholastic Select Sport Performance Training above our standard Scholastic Training costs. The only requirements for admission in to the program are attendance. Here are our regular Scholastic Sport Perfomance costs:
- $200 / Month if you lock in 3 months of monthly unlimited sessions at training
- $250 / Month if you purchase unlimited monthly sessions for the duration of the program
- Existing members can add Scholastic Select training at NO ADDITIONAL COST if they are able to make the time commitment
- Any additional time remaining on memberships will roll over for use in our standard Schoalstic program at the conclusion of the 8 week period. Pending demand, we may offer ongoing 2 to 3 month Scholastic Select training blocks.
Attendance Requirements: While there are no additional costs associated with participation in the program, athlete’s MUST be able to commit to the following attendance requirements:
- Attend at least 2 of the 3 weekly Scholastic training sessions per week for at least 6 of the 8 weeks
- Athletes will not be able to join the Scholastic Select training group after July 10th
- Athletes are encouraged to attend sessions outside of the Scholastic Select training sessions but these are not required
- Athletes not enrolled in the Scholastic Sport Performance sessions are not permitted to attend
- Athletes may be removed from the Scholastic Select program if they are unable to meet these requirements
- In the event that an athlete is removed from the Scholastic Select program, they will still be able to attend any of our 11 weekly regular Scholastic training sessions
Cary CrossFit WOD 6.25.11
Single Arm KB Swings 5x8 ea side
On the minute for 10 minutes:
Front Squat 3 reps
Clap Pushups 5 reps
Hill Sprint Shuttle Run:
5 times up and back over 100m as fast as possible
Cary CrossFit WOD 6.24.11
Power Cleans 6x2
Pause Squats 5x5 w/ 4 sec hold at bottom
Paralette or Ring Pushups: 4 sets with rep count to challenge
As fast as possible:
Run 2 laps
60 Catch-n-Release MB Thrusters
Run 2 laps