Press 5 rep

Well guys a few of you came in yesterday and enjoyed what was eventually called "Stumps" after SEAL friend who got injured. So onto today, we have some heavy lifting on the docket. Go at it hard and feel that strength increase!

Shoulder Press- work up to 5rm

Dips- 40 reps

metcon:
amrap in 12 minutes of:
10 push presses
15 pullups
20 tuck jumps

check out FACEBOOK for updates as well

Well they want me to make sure you guys know of the facebook page for Energy Sports and Fitness.

So I guess go to Facebook and type in the club's name and check out some posts. I will still be posting the workouts on this site and also I have added a new link to Logwod.com for logging your workouts online. To get yourself up and running then I will need your email addresses ASAP and then they will be sending you a confirmation to let you know what to do.

Do not forget to check out both sites since both will offer different things for each individual.

Thanks,
Kelly

Memorial Day fun

So today is a holiday and some are still showing up to get a workout in. I am not going to take it easy on you all.
I want to give a shoutout to Crossfit Charlotte, CF Wilmington, CF Local and CF Fort Bragg for all making it to the
Crossfit Games in LA. Also, way to go to Spencer Hendel for being 1 of 50 men to go as individual competitors.
I have had the honor to train with many if not all of these athletes. I am also proud to be able to pass on to you all
I learn from them. More than I can say for other coaches. Anyways:

Workout:
5 rounds for time:
30 box jumps (20 in)
20 pushups
10 front square (135/95)

Go at it hard and remember those who are over seas or at home serving and have served for our freedom to continue to train, speak, worship and have all those rights to live the way we do.

Almost Completely "NUTTS"

Sometimes in here we will honor some fallen heroes with workouts in their honor.
With these special workouts we lay it all on the line and leave nothing behind the same way they left it out there in battle.
So go hard and push through that threshold and hold on.

10 Shoulder press (60/40) dumbbells
15 Deadlifts (250/185)
25 Box jumps (30/24)
50 Pullups
100 Wallballs (20/12)
200 Over the Hurdles (2-for-1)

MOMWOD
30-20-10
Step ups
Back squats #65
Dips

Got the BURPIN RUNS

This workout should be fun depending on how yesterday went for all of you.
Great job yesterday busting through the 3 rounds of all those situps. The L-sits
will be something great to add in to the weekly ab circuits. Holding those for time
at the end of a workout will make for a great burn and improvement in stabilization.
Onto today's workout:

a.) DEATH BY 10 METERS


b.) 2 rounds for time:

500m row
25 burpees

MomWOD:
3 rounds
200m farmer's walk #20 dumbbells
15 thrusters #20 dumbbells
15 ring rows

core fun

Today the workout will consist of a lot of core work.
Keep the abs tight and keep breathing properly.

Workout:

3 rounds for time:
30 goodmornings(45/30)
60 abmat situps
30 kettlebell swings (24kg/16kg)
60 over-the-hurdles(over and back is 2)

Have fun with this one and look forward to more fun tomorrow!

Thrusters and Pullups

The workout today is short and sweet.

So here it is for your enjoyment:

21-15-9
Thrusters (95/65)
Pullups

the option out of this workout is

9-15-21-15-9
thrusters(75/55)
pullups

here's a little clip of the coaches down in Atlanta doing this workout. Have fun with this workout and go hard at it.

http://media.crossfit.com/cf-video/CrossFit_Franlanta.wmv

Back It UP

Hope everyone had a great weekend and ready to get some swole on!

Workout:

Back Squat- work up to a 5rm

metcon:
3 rounds:

max reps in 1 minute of Front Squats (95/65)
rest 30 seconds

max reps in 1 minute of Box Jumps (24/20)
rest 30 seconds

BURPEES AGAIN

This workout is a doozy.

Have fun with this and go hard at it.

150 slamballs(30/20)

(At the start and on the minute every minute do 4 burpees until
you complete a total of 150 slamballs.)



MOMWOD:
4 rounds
Run 400m
25 squats

ASSESSMENT TIME

Today's workout will be the assessment test.
We revisit for most of you and some newbies this will be their first time through.

So here we go.

500m row
50 squats
40 situps
30 pushups
20 pullups

rest 10 minutes then

30-20-10
thrusters (75/45)
box jump (24/20)

MOMWOD:

3 rounds
15 push press #65
15 burpees or squat thrusts

Fun City

Todays workout will be a little fun with the exception that people like to do pullups and row.

Workout:
amrap in 20 minutes of:

500m row
max pullups

To constitute pullup the chin goes over the bar. If doing jumping pullups, if you stay on the box longer than two seconds without moving then the set is over.

Hellenish

Yesterday was a great turnout from everyone that went all out on it. Hopefully you learned you had to pace your selves to keep it up throughout the last two rounds of that workout. Some of you noticed you blew your load too fast in the first round and suffered in the remaining minutes by not being able to recover. The whole purpose of the workout is to learn how to recover and go at it like you were in a cage fight with that minute break in between rounds.

Anyways...............................

Today's workout:

"Hellenish"
3 rounds for time of:
400 m run
21 KB swings (24kg/16kg)
12 weighted burpees(35/25)

real quick workout and maybe even a little bit of ab circuits afterwards. We will be running this in shifts so first come first serve basis. Enjoy the suck!

Fight Gone Bad

Today's workout is a classic and a great one to come back to. If the higher ups wanted a great challenge for people this one be the best to do. Too bad they do not want to affiliate or they would get to use the name of the workout.
so the workout for today is:

SUMO DEADLIFT HI-PULL: work on form and move up to workout weight.

This workout will be done in teams of two people. It is only 17 minutes long so lets get in and knock out the learning part of the workout and get to business. One person will keep count of reps for the other then when they are finished with the entire workout, then they will turn around and count and keep track for their teammate.

"Fight Gone Bad"
3 rounds with a minute rest in between each round
Do 1 minute at each station for max reps.
Wallball 20/12
SDHP 75/55
Box Jump
Push Press 75/55 (taken from floor with power clean)
Row (calories)

*Score each round by adding up your total reps for all movements.

CrossFit Central 300 Challenge

Tomorrow's workout will be the 300. Check out the video below to see how a crossfit affiliate in Texas ran it. They had a great showing. I have only judged one 300 participant so far and held him to a higher standard than that of the other trainers and sales people who have counted out the reps on the participants. You can choose to do the 300 as is with the floor wipers or you can change up and scale up or down by swapping them for Knees-2-elbows or go on the ground for reverse abmat situps. The reps will remain the same for the Knees-2-elbows but the reverse abmats will be 2 to 1 meaning you will have to complete 100 of them before moving on.
The person with the best score will get 3 months free gym membership if they can beat the best times posted so far on the board. Guys it will be tough to get under that 20 minute mark but some of you girls can surely knock out the number one seed. All any of you have to do is use the 12kg kettlebell and finish all 50 reps of the KB C&P. Pullup modifications are allowed but knock you out of contention for the best time for men and women they are fine to do. For the girl who completes it without any modification I am betting she will get the 3 months free.
Good luck to all tomorrow. Now lets talk about the conditions for tomorrow.
For those that will be modifying, there will be a 30 minute cap on the workout. 4 people will be going at one time at the most to ensure all get in and get done tomorrow. Likely the class will be going over into the 10 oclock and on towards 11. If you would like another workout to do instead due to time constraints then I will gladly give you one.

300
25 pullups
50 deadlifts (135/85)
50 pushups
50 box jumps(24/20)
50 floor wipers (135/85)
50 kettlebell clean & press (16kg/12kg)
25 pullups

SUMO DAY

Today's workout is pretty good. Just a different take on a favorite lift.
Enjoy the many different variations to come of the lifts.

Workout:

Sumo Deadlift- work on form and then go up to a heavy single

metcon:

AMRAP in 15 minutes of:

3 sumo deadlifts (185/115)
6 pullups
9 burpees

here is a little clip from up at Joe Defranco's gym of someone attempting the lift for the first time.

http://www.youtube.com/watch?v=99Yv29cAwAg

DOMINO

The workout today is going to stay away from those lateral movements we did yesterday. Most of the guys and gals have never really done those quick turns in a while. So looks like we will be doing those once a week or I will just program them in for people to do at home.

So the workout today:

Dumbbell Bench Press- 2 sets for maximum reps

Kroc Rows- 1 set of dumbbell rows to failure

metcon:

"Domino"
amrap in 15 minutes of
5 pushups
5 situps
5 squats

Short and sweet today. Go hard on this workout and you will not want to do anything for a while afterwards.

MOMMY WORKOUT:
100 wallballs for time (12-14#)

death by 10 meters

Today's workout is a great one to use to get us away from the heavy weights.
It is also a whole of fun so go at it very hard and try to enjoy the pain.

Workout:

Death by 10 meters
the first minute you run 10 meters and every minute on the minute you add a 10 meter run. So for example
1stminute 1 10 meter
2nd minute 2 10 meters
3rd 3 10 meter
and so on
the runs are to be done in shuttle type format. where you bend have one limb pass the line to make it count. a foot or a hand will work too.

watch the video below to get an idea of what you are in for.

Also do not be surprised if I have something up my sleeve to finish off the rest of class with fillers.

Bionic/Heinz on "The Chief"

Today's workout:

Power Clean- work on technique and/or find a1rm

metcon:
the Chief
AMRAP in 3minutes:
3 powercleans (135/85)
6 pushups
9 squats

rest 1 minute

then repeat 4 more times for a total of 5 cycles

monday funday 2

The week starts off with a bang. So get ready for a fun filled week with me!

onto the workout:

Push Press- work up to a 1rm

Dips- 60 reps

metcon:
10-9-8-7-6-5-4-3-2-1
200m run (each round)
weighted burpees (35/25)

for those that want to know what a weighted burpee is click below
http://www.youtube.com/watch?v=9RXceguU3Hg

suffer together

Today was a team wod of 25 min amrap.
So even though I can not even describe the pain of the workout I can however make it fit
so that you do not need another 3 teammates.

So the individual version of the workout:

3 rounds for time:

up and down the stair case 12 times
30 wallballs (20/12)
30 pullups
30 burpees

I ran in it teams of 4 this morning and the scheme of the workout was all dependent on how long each individual ran up and down the stairs. While that person ran the other team members repped out at each station til they were tagged out by another member and then they went onto the other movement. The only numbers the people had to think about today was teh rep they were on. After they were tagged they told the new member the total they had stopped on and then they leave that member to start where they left out.
ie.) someone tagged you on 37 wallballs then they would start on 38 and then you would go onto pullups and only worry about taking over the next movements rep numbers.
A lot easier than it looks

Jump for JOY

Max effort box jump:
work up to max height on the box jump today.

box jump example:
http://www.youtube.com/watch?v=_fG1CCazGi4

rest 5 minutes

Max BROAD JUMP:
stand in one place then jump as far as you can landing under control and setting your feet for it to count.

broad jump tutor:
http://www.youtube.com/watch?v=NZDpTJjyCo0

rest 10 minutes

metcon:
100 Kettlebell Swings (24/16 kg)
75 Wall Ball Shots (20/12 lbs.)
50 Knees to Elbows
25 Burpees

Have fun with this one if you choose to do it on your own or find me at the gym around 1 and also a little earlier if you want to try it out. take the measuring tapes from personal training to measure out your max distances and heights. as always choose GOOD judgement when performing these.

Killer crossfit workout

Well I am waiting to see how yesterday's "TS" played out on everyone. Hope some of you figured out why it was called that. For those of you that did not do it, just think of the last time you drank a lot of tequila and the feeling it left in your stomach the next morning.

workout:

One arm Dumbbell Shoulder Press- find a 3 rep max ( work only one side at a time and go heavy)

assistance:

50 dips

metcon:

12 minutes as many rounds as possible of

5 dumbbell deadlifts
5 dumbbell hang cleans
5 dumbbell shoulder to overhead
5 dumbbell squats

men's weight will be 35 for the big dog and women's will be 25. note that is weight for each hand.

Cinco de Mayo

In honor of Cinco de Mayo I decided to have a fun little workout:

"Tequila Sunrise"

10 minute AMRAP of:

7 wallballs (20/14)
7 knees-2-elbows

rest 3 minute

then
15 minute amrap of:

100m run
10 reverse abmats

rest 3 minute

10 minute amrap of:

20 over the hurdles
10 abmat situps

Baucoms Best for beef

Hey guys here is a link to Baucom's Best. They have some great beef at some great prices.
All grass fed and it is just down the street in Union County.

https://store.venuecom.com/mall/baucom/product/4218

just copy and paste this and check them out.

how to FRONT SQUAT for the all those that want to see

http://www.youtube.com/watch?v=yHu4jhUbx9M

TUESDAY the 4th

Yesterday went very well though some of the members had a few questions and could not understand how it was so hard to figure out the percentages and all. They eventually got a grasp on why it was not going to work and went a long with the workout. Many took their 1 rep max in the bench from just two weeks ago and repped it out 3 times. Some others were not that lucky and settled with just under it. Well it is a new day so a new lift.

Workout:

Front Squat: work up to a 3 rep max

assistance:

Step Ups ( weighted with either barbell dumbbell or kettlebell)
3x12 each leg

Metcon:

AMRAP in 15 minutes of:
12 goblet squats (24/16)
9 kettlebell cleans (each side( non-dominant hand first each round))

The metcon may be a little longer or shorter in some classes due to how long it takes everyone to get through the lifts.

EliteFTS.com - 225x25 Kroc Row

Numero Uno

Well this is the very first post on this new blog. This is for all my friends at Energy Sports & Fitness who are enrolled in my ESC program titled PROJECT X. Catchy name isn't it?

I did not have any say so in the name, but I do have the responsibility of controlling what is practiced as far as coaching and programming goes. From this blog I hope for you to gain more insight into why I coach what I do as well as why I do.

Watching someone break past a plateau in their training is a great thing to witness and I try to have that happen somewhere everyday in my classes and in my one-on-one sessions. Whether that be someone picking up a heavier weight or just not taking that water break and pushing to start that next round to get a quicker time.

Every coach likes seeing their people have the "AHA" moment. All of a sudden the weight on our shoulders is lighter than before for just a brief second and then once that happens we have another challenge on our hands, how to make the next "AHA" moment happen. A secret you all should know is that that is why we like coaching, to see you improve your fitness so your life is easier to bear.

So on with the workouts:
For the last week I experimented with wendlers 5/3/1 and mixed in some metcon workouts as well to follow it. It seemed to work very well as I thought it would, many of the people seemed to enjoy the routine and some came away from this week with more confidence for moving some substantial weight many times. Like I said though it was just an experiment and will not last more than that one week. It was more of a headache for me with making people constantly have to get their numbers on a daily basis even though the percentages never changed only the lifts. Many did not get that it was their responsibility to calculate their own numbers, and that cost a lot of valuable time under the bars in many of the classes.
I do not want to punish all for that, but I do want to let everyone know that I am proud that after all the calculations were done that when it came time to get the weight moving that they did a great job. Super impressive numbers from all. The week prior to this past week we did 1 rep maxes in the squat, bench and dead. The deadlift was the only one we had a prior number to go for almost all the members.
I am happy to say that with the exception of one or two people everyone improved their deadlifts by 30 pounds in a months time. My jaw hit the ground when two of my ladies got over the 200# barrier and many more only a few pounds off. The men did very well too having most of them break past three plates(315#) with ease closing in on four plates(405#) soon enough.
This upcoming week I am changing up my programming to resemble what I wanted all along and that is to include many other lifts into the scheme of things. Not saying the 5/3/1 is bad but I believe for my people to get an understanding of other lifts it will take more than 10 minutes to teach and get correct weights for other major lifts with me only having an hour to get people in and out with a great workout in between.
I will start incorporating the Overhead Squat and Front Squats for heavy maxes as well as the Push Press and Jerk and let us not forget about the Olympic lifts: the Snatch and Clean & Jerk. Those lifts as well as some assistance lifts like rows and shrugs and also even handstand pushups and many other gymnastic movements will be thrown in as well.
The people in class will probably crap a truckload of brick when they walk in tomorrow and see what is about to be laid upon them to complete. With this new program I hope to make people gain a more broaden approach to fitness. Working on things they hate or suck at is the only way I know to improve every where. You cannot just stick to one method of training. You have to go outside the box and take things from many different programs and see what works for not just you but for all those you train.
With that last statement let me just say that YES there will be some form of curls thrown in to the mix as well as tricep pressdowns and a couple other bodybuilder type movements only if I see they can have a place in the training. Not saying everyone will have to do the dreaded BB stuff, but I think it will a disservice to all if I did not have a place for everyone that walks through into the darkside of the gym.

Onto the Workout:

BENCH: find your 3rep max

assistance lift:
Kroc Rows ( 1 set of 1 arm dumbbell rows done to failure with very heavy weight)

metcon:
for time:
7 rounds:
10 clapping pushups
10 deadlifts (m135#/ f 85#)