Fitness A.  3 Sets 1/1 x TGU 10 x Strict Pull-ups 10 x Lateral Bounds B.  w/a Partner 10 x 200M Row (You go I go)  C.  3 Sets NFT 15 x  Squats 15 x Push-ups 15 x Hollow Rocks  Performance  A.  3 x Clusters  TNG Power Snatch  3-3-3 w/15 Sec Rest  2 Min Rest  B.  w/a Partner  10 x 200M Row (You go I go)  C.  3 Sets NFT  5 x Bar taps  10 x Strict Pull-ups  15 x Push-ups  15 x Squats  15 x Hollow Rocks  Sport  A.  3 x Clusters  TNG Power Snatch   3-3-3 w/15 Sec Rest  2 Min Rest  B.  5K Row @ 80%  -Post results under comments Read more

  “Life After WLC”   (Starting Out, Getting Fit, Finding Sanity and the 80/20 Approach to Staying Healthy for Life)   We have some questions for you… What was your motivation for starting Crossfit? Why are you even contemplating eating better? Many of us have life changing moments… like turning 30. After this milestone, the thought of “I can eat whatever I want and it won’t matter” went away with the “Ah-ha moment” of all of “I kinda hate myself” after a day of eating delicious, high-carb, greasy food with beer or wine. For many of us, that invincibility of our 20s is sadly over. So, CrossFit…I remember feeling bored with working out on elliptical machines, expecting results, and feeling frustrated from exercises that were boring, low intensity, and the same all the time. Even though it was a mindless break, I started to wonder if someone could really get...Read more

Kid’s and Weightlifting   As a weightlifting coach I am often times asked how young is too young to start working out or to start lifting weights. It is never too young to be physically active, push your kids outside, make them hop, skip, run, jump, and roll. When it comes to starting Weightlifting, I would say as long as a child is able to pay attention for an hour of time and doesn’t need a parent around to be told to behave they are able to start weightlifting. I usually find this is around the age of 10 or up; there are children who have the focus to start at 8 or 9 but this is usually not the case. When children start lifting at this age the focus is placed upon basic strength, and movement patterns. Practice bars and technique plates are used and weight is not put...Read more

Programming – Cycle 1, Week 3, Session 3, Intensity – 75% – Recovery Notes: Focus on pulling yourself down under the bar. When done properly it will feel like you end up in the catch are receiving position instantly. A.) Sots Press- 3×5, Snatch Balance – 5×2 – Pulls Warm up   B.) Snatch – highpull + snatch   FS – 3×5 @ 75%   Strict Press (front) – 3×7 GM’s – 3×7   C.) NSSU – 40 Mobility – 10 min. Extra – Arms Triceps / Biceps Link of the day: http://eli.weightliftingacademy.com/2013/11/06/one-goal/ – Asheville Strength is doing a writing challenge, lots of good blogs coming out from there gym lately. Check out this one about “Satori” it’s pretty awesome.Read more

6:00 PM KB CLASS A. 5 RDS – TGU L/R – 5 R/L SNATCH B. 10 EMOTM – 6 CLEAN & JERKS – ALT. HANDS EACH MINUTERead more