Cary CrossFit

Athletic Lab is pleased to announce a special speed school in December focusing on the unique needs of Masters athletes (those aged 30+). The speed school will be specifically designed to enhance the straight-ahead speed of masters athletes competing in track and field. The class will develop correct acceleration and sprinting mechanics, and train the athlete to be stronger, faster and more powerful. The school begins on Monday December 5th and extends until December 19th with sessions on Monday, Wednesday and Friday of those two weeks. The class structure and at least half of the classes will be lead by Dr. Mike Young who has coached athletes ranging from high school to elite to masters to the national or international level. At the masters level, Mike has coached 4 national champions in the sport of track and field and one masters World Champion. The cost of the school is $199.95. Athletes can register HERE.

Clean Complex: 11 x 1 clean pull + 1 power clean + 1 front squat on 1’ interval

Jump Squats: 5 x 8 reps
Pullups: 5 x 8 reps using technique to challenge (or permit reps)

For time:
11 Deload Pushup Burpee
11 Ankles to Bar
11 Inch Worm Walks (minimum of 6 steps and hand walks)
11 Standing Long Jumps
11 KB Swings (24 kg men; 16kg women)
11 Goblet Squats (24 kg men; 16kg women)
11 Squats (132 lbs for men; 100 lbs for women)
11 Wall Walks (must be within 18” of the wall)
11 Triangle Pushups (hands must touch and form triangle)
11 Rocket Jumps
11 Plate Thrusters (25kg for men; 15kg for women)
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Weight Room Blunders that Can Really Hurt (that you’ll never see at Athletic Lab)

Athletic Lab will be hosting our first annual Pre Thanksgiving Day Pot Luck Feast on Saturday, November 19th at 1:00pm. Friends and family members are welcome to attend.  We will be posting a sign up sheet for those who are interested in attending and what you would like to bring.  We will be providing Turkey and Ham so don’t worry about that.  There will also be games and challenges for everyone! We look forward to chowing down with you there soon!

KB Walking Swings: 4 x 20 Swing Walks

Squat: 10, 8, 6, 4, 2
Parallette Pushups: 5 x 10

For Time (Buy In & Cash Out = 300m Run)
40m Forward Jumping Burpees
40m Walking Lunges
40m “3 Legged Dog” Right
40m “3 Legged Dog” Left
40m Walking Lunges
40m Forward Jumping Burpees
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Why do protein shakes cause bloat and what’s better (soy, whey, etc)?

At the end of December, Athletic Lab will be giving away a 42” Flat Screen TV to the client who refers the most clients to us (and who sign up for a membership).

Here are the rules of the contest:

• The member with the most “referral points” will be declared the winner of the contest.
• In the event of a “referral point” tie, the tie will be broken based on the number of people referred; with the member having the most referred signups declared the winner.
• The TV will be delivered no later than 2 weeks after the conclusion of the contest (pending manufacturer equipment availability).
• The eligible window for referrals is from November, 1st 2011 to December, 16th 2011. 
• Remember there are no losers! Every referral for someone who signs up for a monthly membership gets you 50 dollars!  Punch Card referrals are worth 25 dollars.

Clients may earn “referral points” as follows:

• Referrals who sign up for a Monthly Unlimited membership (either Scholastic or CrossFit) will earn 2 points toward the contest;
• Referrals who sign up for any other membership option will earn 1 point towards the contest.
• Referral credit for a new person can only be given to one member. In the event of a dispute, the referred signup will be asked for the member who most influenced them

Power Clean: 3, 3, 2, 2, 1, 1

Front Squat: 4 x 3
Single Arm DB Push Press: 4 x 7
MB V-Ups: 4 x 8

4 Rounds for time…
Rocket Jumps: 15
Crab Walks Forward: 25m
Crab Walks Backward: 25m
Hurdle Hops: 18
600m run

Strict Press: 6 x 3 (find rep max)

KB Swing + Goblet Squat: 5 x 10 + 10
Plank from the hands: 5 x 30 sec (move the hands out as far as you can)

3 Rounds as fast as possible (M = 5kg; W = 4kg)
6 Pullups (.1)
12 MB Catch-n-Throw (.2)
6 Pullup-Burpees or 6 Burpees + 18 Jumping Pullups (.4)
6 OH Lunges ea leg w/ MB (.3)

If you haven’t seen it already, pick up the latest issue of Cary Magazine. In it, you’ll find a great feature story on one of our athletes and some-time trainer, Chris Hoina. Chris is training hard to be a member of the 2012 and 2016 Olympic teams in the sport of skeleton. When Chris is not at the Olympic Training Center in Lake Placid, NY hurtling himself down a mile-long track at 80mph, he’s one of the most regular faces in Athletic Lab. In fact, he’s the only athlete who’s participated in 4 of our training programs (Elite Olympic development, Olympic weightlifting, speed camp, and CrossFit) so many of you know him. If you’re interested in supporting Chris’s Olympic dreams you can donate here and follow his journey on his blog. In the meantime, check out this great snippet from the article:

Hoina found a speed camp at Cary’s Athletic Lab teaching the basics of sprinting mechanics. While it was exactly what he needed, he was a bit out of place.

“I was 26 or 27 and the mean age was about 11,” he said.

As if by fortune, the coach of the sprint camp was Mike Young, PhD, a nationally renowned athletic development expert who had himself trained on the skeleton development team.

“What are the chances that I find this guy who’s a doctor, who’s living five minutes away from my house, who did the same thing that I’m trying to do, and is one of the most qualified guys in the country, hands down?” Hoina asked.

After the camp, Young invited Hoina to join the Human Performance Consulting Elite team to train with other world-class athletes competing at professional levels. After months of grueling training, Hoina tried out for the Skeleton Olympic National Development Team, and made the cut.

Dead Lift: 5 x 2 on the minute (speed emphasis)

“Fat Kelly” for time
40, 30, 20, 10 of Squats, Pushups, V-Ups (squat to be done to Medball Depth holding red plate for me, women use yellow plate; Pushups are full deload; V-Ups are with a 5kg MB for men or 4kg MB for women)

Chest to Bar Pullups: 3 x as many as possible
Ankles to bar: 3 x 10
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Avoid these 7 Diet Mistakes

Tomorrow (November 7) is our 3rd monthly fitness challenge. The challenge will be held at the 6pm CrossFit / Performance Fitness session on the first Monday of every month. All members (Scholastic, CrossFit / Performance Fitness, and Elites) are welcome to attend.

What’s the Challenge? What’s at stake?

Members will complete a workout challenge against one of the members of our staff. If ANY member in the class should beat the staff member, the ENTIRE class will receive 10% off their next month’s membership and the winning member will receive 20% off. Class size will be limited to 12 with slots reserved for those that RSVP via our online membership manager.