Cary CrossFit

Athletic Lab is proud to announce that we have added the Commercial BodyMetrix Ultrasound System and software for analyzing body composition (body fat %). The Bodymetrix system is widely recognized as a more accurate, faster and comfortable alternative to other methods of analyzing body composition. The system was heavily featured in Tim Ferris’s NY Times Best Seller “4 Hour Body” and is capable of producing detailed reports with clinical accuracy on body composition. The system is ready for use and analysis and individual analysis and reports can be purchased for $39.95 and packs of 10 analysis and reports can be purchased for $299.95.

Single Arm DB Snatch: 5 x 3 ea

DB Walking Lunges: 3 x 8 ea
Upright Row: 3 x 10

“Eve” for time…
12 rounds of
31 Mountain Climbers
11 Super Burpees with Deload

5 Sets on the 90 second interval of 10 KB Swings & 5 Pullups

Front Squat: 5, 4, 3 x 3
DB Push Press: 5 x 4

Complete as fast as possible:
40m Walking Lunges
40 Squats
40m Run
40 Pushups
40m Walking Lunges
40 V-Ups
40m Run
40 Burpees

Power Clean: 6 x 2

Reverse Lunges: 3 x 6 ea
Partner Leg Toss: 3 x 15

7 Rounds of Cindy as fast as possible (Cindy = 5 Pullups, 10 Pushups, 15 Squats)

OH Squats: 4 x 3

Bench Press: 4 x 4
Pullups: 4 x 10 (those who are able should attempt chest-to-bar pullups)

Buy in = 20 Super Deload Burpees, then 2 rounds of
40m Run w/ MB (5kg for men; 4kg for women)
20 V-Ups w/ MB
40m Walking Lunges w/ MB overhead
20 Catch-n-Release w/ MB
Cash out = 20 Super Deload Burpees
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10 Diet Hacks

Back Squat: 12, 10, 8, 6, 4, 2 (progressively increase weight)
Weighted Pullups: 5 x 4

Complete 8 rounds for time:
6 Burpee
7 Goblet Squats (55lbs / 24kg for men; 35lbs / 16kg for women)
8 De-Load Pushups

Power Cleans: 2 x 3; 3 x 2

Squat Max Challenge: 10 minutes to find a max (ideally taking 1-2 minutes between attempts)...must be to medball depth to count (coaches will record your best effort)

Pullup Max (coaches will record!)

Complete two rounds of the following with each round being done on a 4’ interval
20m Crab Walk Forward
10 Rocket Jumps
20m Crab Walk Backward
10 Diamond Pushups

Buy-in= Run to Christmas Tree, then…
Unwrap presents for time
Cash-out=Run to dinner table

Enjoy good food and company slowly

Athletic Lab is proud to announce our first annual Olympic Weightlifting Open. This is a great opportunity for our lifters from all training groups (Scholastic, CrossFit / Performance Fitness, and Olympic Weightlifting) to participate in the sport of Olympic Weightlifting.

Date: JAN 28
Time: 8:00am - 5:00pm
Location: Cary, NC
When and where is the meet?

The Athletic Lab Open will be at the Athletic Lab on January 28, 2012.  The location is 1823 NW Maynard Rd, Cary, NC 27513.

How many competitor slots are available?

There are 30 competitor slots. Registration will close at midnight on January 19 or when we fill all the slots.

Click here to Register

Are spectators allowed?

Yes, spectators are encouraged to attend. There will be no charge for spectators.

What is the format for the meet?

This meet will be a DEVELOPMENTAL Olympic Lifting meet: the two lifts contested are the Snatch and the Clean and Jerk. You can enter this meet and compete as an individual. There will be medals for top three totals in each weight class and trophies for best male and female lifters per Sinclair Total.

GENERAL ITINERARY
Session 1 = Women + 13&Under Youth
Session 2 = Men

• 8a-9a = Session 1 weigh-in
• 10a-12p = Session 1 Lift
• 10a-11p = Session 2 Weigh-in
• 12p-2p = Session 2 Lift

What is a developmental meet?

We are placing an emphasis on ensuring novice weightlifters have a positive experience at their first meet. Specifically:

• Unsure about singlets? Singlets are optional for this event. There are more details about appropriate clothing below.
• Don’t know the rules but you want to lift? We will have a rules meeting at the conclusion of each weigh-in session to go over basic rules and good lift/bad lift scenarios.
• Unsure of how to warmup to make sure you are ready to lift when your name is called? During the rules meeting, we will also go over how to construct an attempt card and time attempts to ensure a proper warmup.
• Don’t have a coach?  A weightlifting coach will be in the warmup area if you need help deciding on warmups or attempts or if you have any questions.
• Many novice questions can be answered by the site FAQ.

Is this still an officially sanctioned meet? I need to set a qualifying total.

Yes. It is a sanctioned meet and your official score will be submitted to USAW if you so desire.

Do I have to have a USA Weightlifting membership?

Yes. You can register on the USAW website for a 1 year membership, or you can sign up on the day of the meet.

Do I have to wear a singlet?

All USAW rules will be followed, with the exception of the requirement that you wear a singlet. If you are USAW registered lifter and would like to use the total for your official records, you must wear a singlet. If you are lifting as a CrossFitter you can wear shorts and a t-shirt that allows the judges to see your knees and elbows. No baggie shorts will be allowed.

Do I have to wear weightlifting shoes?

You must wear appropriate footwear i.e. weightlifting shoes.

What are the weight classes?

Please consult our FAQ for information on age and weight classes.

What is the cost?

Adults 21 and over:

• Early registration - Until midnight January 1 - $40
• Regular Registration - Until midnight January 16 - $50
• Late registration - Until January 19 - $60
• Youth (17&under) and Juniors (18-20) – $30.

There will be no refunds. If, after registering, you cannot compete for any reason; you may contact us with the name of the athlete that is replacing you by the end of the registration period.

We look forward to seeing you at the event!
Click here to Register

DB Push Jerks: 4 x 5
Split Squat: 4 x 5 ea

Strong Man Fun (tire flipping, sled pushing, yoke carrying) for 20 minutes, rest is permitted but constant movement is the goal

As many rounds as possible in 12 minutes:
Pullups 3
Pushups 7
Squats 12
300m run

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Big lifts for big fat loss