The Programming and What’s Coming Next

Well folks, the summer is coming to an end. Which means vacations are wrapping up, and you are now more available to train, to make yourselves stronger, more agile and better functioning human beings!

How can you become a functionally fit human? Well, a great start is by making sure you are training regularly. We have several options for you at Raleigh CrossFit, including our newly added Raleigh CrossFit Met-Con Class. This class is in addition to our main Raleigh CrossFit training, barbell club and specialty Olympic Lifting course. I will provide some answers to frequently asked questions about the programming moving forward for the next few months, how to approach the barbell specific training, Raleigh CrossFit main programming and the met-con class.


What is the main programming going to bring us for the Fall?

Monday, Wednesday and Friday will be organized with “strength” lifts and conditioning portions. Tuesday, Thursday, Saturday and Sunday will vary in terms of programming. Some days will be short/heavy or short/light, some days will be long/light or long/heavy. Some days may be a couplet (2 movements), a triple and chipper or a single modality. To be sure, all 7 days of the week are guaranteed to be challenging and may include barbell work, body weight work such as gymnastics or monostructural movements like running, rowing or jumping rope, strongman work using atlas stones, tires and axle bars, plyometrics (i.e. box jumps) and other conditioning pieces. A lot of thought and process goes into creating a program for Raleigh CrossFit, so trust the system. Not every day is going to be a long hero workout. You should feel exhausted after a 5 minute workout just as well as a 30 minute workout.


Once we work our way past the final Hero WOD Friday (Sept. 18), we will begin our testing phase. This will include two weeks of testing your 1 rep max efforts of our main lifts.  On Monday, Oct. 5 we will begin a squat and press cycle, that will include the Olympic lifts as well. This cycle will last 6 weeks.


For those of you who want to work on your Olympic lifting with more emphasis on the coaching, mechanics and progressions (basically because you want to be better at Olympic lifting, you love doing those lifts and because you want to be the best CrossFitter you can be), there are a few spots left for the Olympic Lifting Course which starts Sept. 29 and concludes Nov. 21. The course is $200 and each session is on Tuesday 615-745p and Saturday 900-1030a. This is 1.5 hours of instruction each day! You will test your Snatch and Clean and Jerk in this course, so if you miss the max lift day with the main class, you will test these two lifts twice (once on day 1 and again on the last day).


Have you checked out our boards?

Have you checked out our boards?

Note these dates for your schedule:


Weightlifting 1 RM Tests

Monday, Sept. 21: Back Squat

Tuesday, Sept. 22: Strict Press/Push Press

Wednesday, Sept. 23: Front Squat

Friday, Sept. 25: Snatch

Monday, Sept. 28: Clean and Jerk

Tuesday, Sept. 29: Deadlift

Wednesday, Sept. 30: Bench Press


Other testing pieces (Benchmarks and Skills)


Saturday, Sept. 5: Fran

Wednesday, Sept. 9: Isabel

Monday, Sept. 14: Helen

Tuesday, Sept. 15: Nancy

Wednesday, Sept. 16: Diane and 75 strict push-ups

Monday, Sept. 21: Grace

Tuesday, Sept. 22: Annie

Wednesday, Sept. 23: Cindy

Friday, Sept. 25: Karen

Tuesday, Sept. 29: Jackie


Hero WODs


Friday, Aug. 28: Daniel

Friday, Sept. 4: DT

Friday, Sept. 11: 9/11 Memorial WOD

Friday, Sept. 18: Rene’


Monday Mayhem

Tuesday, Sept. 8


Monday, Sept. 7: Labor Day – 1 class only at 900a


Why test these numbers?


  1. You should care about tracking improvement, getting stronger and experiencing the joys of the numbers improving, whether it’s 5 lbs or 20 lbs.
  2. Your conditioning pieces within the programming will improve because the focus you place on performing the lifts will develop muscle memory. That is to say, you will move more efficiently and therefore you can move faster and … you can move more weight faster. This is the essence of CrossFit. You know that phrase “But where do you get your cardio from?” Lift weights faster. I will add, lift weights faster – safely J and that comes from practicing the lifts at a slower, more concentrated rate.
  3. You will base your future training days off your 1 RM numbers. Knowing your 1 RM can assist you with determining what to use when we do the lifts on future M, W, F, as well as during the conditioning pieces.
  4. Benchmarks provide an opportunity to test your fitness. They are always the same, so you can see improvement. Note any modifications to movements or weights. Plus it’s nice to be able to tell a fellow CrossFitter what your Fran time is or that you did your first unbroken “Annie”.


Keep an eye on the community boards!

Keep an eye on the community boards!


What Happens If I Miss a 1 RM Testing Day?

We have open gym hours M-F 1030-1130a and on Sunday from 1000-1100a. You are welcome to use that time to make up any missed training.


If I want to do the barbell club what do I need to do?

First, email Coach Chennelle to discuss your goals with the barbell club. There is not always a coach available to coach you during the barbell sessions therefore you must be able to do all movements proficiently and understand them before undertaking this higher volume and highly technical programming. The barbell programming is separate from the main training. It is not recommended to do back-to-back barbell club training and main Raleigh CrossFit training. If you do so, you are possibly placing yourself in a position of “overtraining”. The barbell specific training includes strength lifts, conditioning pieces and accessory work. It will take 1-1.5 hours each session to complete. Barbell club times are specifically set aside for those doing the barbell training provided by Raleigh CrossFit (via the website) or with a pre-approved (By Chennelle) training program. This is NOT open gym. Open gym time is available each day from 1030-1130a or Sundays at 1000-1100a, at which time you may do whatever training you want.


What if I want to do the Met-Con class and Raleigh CrossFit main class training on the same day?

This is not recommended. The Met-Con Class is for those who do not want to use the barbell for conditioning. This doesn’t mean you can’t also do the Raleigh CrossFit main classes on other days, it just means it is not recommended for you to do both the Met-Con and a main Raleigh CrossFit class on the same day, unless they are 3-4 hours a part and even then, limited to 1-2 times per week, so as to not over-train.


Where Can I Find Out What the Met-Con class workout is?

The workout will be posted the previous evening by 600p, just as our regular training is, via the same link on our website.


Can I do the Barbell Club and Met-Con?

This is not recommended. Chat with Coach Chennelle if you are considering this.

Keep in mind, every Monday, Wednesday and Friday, we will do specific strength lifts and a conditioning piece. This is strength and conditioning! The Met-Cons are conditioning pieces and are intended for those not wanting to incorporate barbell training or who want to mix it up a bit!


The barbell training can be found here.


Can I do the Olympic Lifting Course and Raleigh CrossFit main class training?

Yes, but on Tuesdays and Saturdays, only the Olympic lifting course. And it is recommended that you rest 2 days per week. The lifting course is very high volume and you don’t want to take the course and over-train. Training tired is not beneficial to improving these lifts.


What is the Met-Con Class?

Starting in September, we are offering a “Met-Con” class every Monday, Wednesday and Friday from 1030-1115a. “Met-Con” is short for metabolic conditioning. These workouts are designed to push the human body with fast-paced cardio and strength exercises.


Training Days/Times: Monday, Wednesday, Friday from 1030-1115a (45 minutes)

First class will be Monday, Aug. 31.


The fast-paced, high-intensity workouts may include body weight movements such as squats and pushups, equipment such as kettlebells, dumbbells, sandbags and movements like jumping rope, running and rowing and others, but NO BARBELLS!


Each workout is adaptable for all levels of skill and experience.


New Raleigh CrossFit Athletes (without current Raleigh CrossFit membership): $125/month. This is month-to-month for non-members. This membership includes only Raleigh CrossFit Met-Con classes.


Current Raleigh CrossFit Athletes: An additional $20/month for athletes with a 3x/week membership or a drop-in of $10 per class. If you have an unlimited membership, the Met-Con classes are included in your membership.


Prerequisite: None.

Raleigh CrossFit foundations is not needed. No previous experience needed to benefit from the training in these classes.


To sign up, please contact Coach Chennelle at

Athlete Profile: Tito M.

This week’s athlete profile is focused on Tito Martinez.  Gilberto, or “Tito” as most everyone knows him, has trained as an athlete with Raleigh CrossFit since June of 2013.  It has been a pleasure to see him progress in both body and mind. Tito arrived with some pre-existing injuries and wanted to train with that in mind, while also wanting to improve his overall physique and strength numbers.

Despite some set backs early on, Tito stayed the course in terms of reaching his goals and continues to improve.  As you will soon read, he lost 10 pounds of body fat, but has also improved his lift numbers, to include a body weight snatch (you know throwing your own body weight overhead – no big deal!!).

We enjoy seeing his smile each evening after he walks through the door following a long day as a structural engineer.  Thank you Tito for allowing Raleigh CrossFit to be a part of your overall goals and to cap off a long work day!

-Coach Chennelle

Tito has learned a great deal about adversity in training via injuries and taking a step back to re-assess how to approach training.

Tito has learned a great deal about adversity in training via injuries and taking a step back to re-assess how to approach training.


Name:  Gilberto “Tito” Martinez

Hometown: Pompano Beach, FL

Occupation: Structural Engineer

Family: Amy F. Martinez (Wife) and no offspring presently or in the near future :)


You recently got married, went on a few trips, tell us about your family, not just your wife, but also your extended family.


I was blessed to marry my best friend, Amy, on November 1, 2014. Amy is a University of Alabama graduate and currently a doctoral candidate in the Biomedical Engineering department at Duke researching cancer metabolism. She is smart, funny, caring and very witty.

In addition to my wife my immediate family consists of my mother and father, Ana and Gilberto, and my two sisters Beda and Rebeca . To no surprise I am the middle child. My mother is now retired and self-employed as a seamstress and my father is the head custodian at Tedder Elementary in Pompano Beach, FL. My older sister Beda is a University of Miami graduate and a child life specialist at Holtz Children’s Hospital in Miami, FL. My little sister and baby of the family Rebeca or “Becky”, is a former high school valedictorian and University of Florida Honors graduate and is now a Marketing Specialist at Good Samaritan Medical Center in West Palm Beach, FL.

My wife and I both have very large extended families, which span across the southern part of the United States and Mexico. I recently visited San Luis Potosi, MX and saw all 11 of my mother’s siblings and their families. My only grandparent still living is my grandmother on my mom side, Carmen. She is 86 years old and mother of 18 children! That’s a lot of aunts and uncles! My wife and I travel regularly to FL and AL to visit our families and alternate holidays with them in order to see them as much as possible. Being family centric is a huge part of who my wife and I are.


How did you first learn about Raleigh CrossFit?


I first learned about Raleigh Crossfit in June 2013 when I first moved to the RTP area when I was researching for a new box to call home.


What were your initial goals when you started training with us?


Several months prior to joining RCF I had sustained several injuries which limited my mobility and use to just walking. My initial goal was to get back into a routine of exercising regularly and rehabbing my injuries.



How have your goals evolved or changed?


When I first started CrossFit in 2011 my goal was to “get bigger” and have since changed to “be stronger”. A lot of what has changed for me is the importance on what your putting into your body as fuel.


You’ve had to deal with injuries and a few set backs since training. While we know those are bound to happen to everyone in any activity, share with us what happened and how you handled the adversity.


I sustained acute bicep tendonitis in my left shoulder in early 2013 from overuse and poor form. I decided that I wanted to increase my PR on snatch, so I began lifting heavy and high volume on a regular basis. Unfortunately, my form was never where it needed to be and my body began to compensate for my poor form and my left shoulder took the hit for it.


Once diagnosed, I was informed to remove all overhead work out of my routine and began a rest, ice, compress, and anti inflammatory regiment. So it was at that time that I decided to start squatting heavy and running long distance regularly. Again, the combination proved to be more taxing than expected and I sustained injury number two. I don’t remember what I was diagnosed with, but I had fluid building up in my right knee which made it difficult to run, squat or even kneel.


These were injuries I sustained prior to joining Raleigh Crossfit. Once at RCF I did sustain my third injury, which consisted of inflammation of the right patella.


Through all of this I learned a couple of things. First, the coaching staff at Raleigh CrossFIt is unmatched. My first two injuries were sustained under the supervision of “competent” coaches and not once was a red flagged raised about my form or training methodologies. Yet RCF staff is always nearby ready to lend advice and knowledge. Second, know your limitations. The coaches can only see what’s going on the exterior. Know the difference between pain and injury. Third, have a positive attitude. Despite my set-backs I have to remind myself that I am to enjoy the journey.


Favorite CrossFit movement and/or WOD:

I enjoy the clean and jerk and long chipper style workouts.


What is it about competing in a CrossFit-style fitness competition that makes it different than a regular workout?

The adversity and having to step out of your comfort zone.


What are three words to describe how you feel before a workout?


Focused. Strategic. Adaptable.


Tito has been an athlete with Raleigh CrossFit since June of 2013.

Tito has been an athlete with Raleigh CrossFit since June of 2013.


What is something interesting that your fellow athletes should know about you?


During a high school wrestling match I sustained a terrible nosebleed and with the clock winding down my coach decided that a tampon up my nostril would be the only way to stop the bleeding otherwise I’d have to forfeit the match. It turned out that my coach was wrong and it took TWO tampons in my left nostril to stop the bleeding. I won the match. Probably because my opponent couldn’t bare the sight of me.


Many great changes have occurred for you since committing to CrossFit training, would you mind sharing your thoughts about these?


Prior to Crossfit, my background was always more focused on endurance and body weight strength. I was able to run and swim for long distances and do pull ups for days, but I couldn’t lift more than my own body weight. I never enjoyed the traditional “bi’s and tri’s” mentality, so I joined CrossFit as a way to be more well-rounded.


What is something that has changed in your life since you started training with us?


Since joining RCF a lot has changed in my life, so I can’t just name one. Physically, I have lost 10 pounds and have increased my strength significantly including a body weight snatch. Also, I now have to buy pants in a 34″ waist in order to fit my legs properly and then have them both hemmed and taken in at the waist. Thank goodness my mother is seamstress. Not to mention I have made some awesome new friends at RCF.


More News About Raleigh CrossFit

Raleigh CrossFit Met-Con Class

Starting in September, we are offering a “Met-Con” class every Monday, Wednesday and Friday from 1030-1115a. “Met-Con” is short for metabolic conditioning. These workouts are designed to push the human body with fast-paced cardio and strength exercises.

Training Days/Times: Monday, Wednesday, Friday from 1030-1115a (45 minutes)

First class will be Monday, Aug. 31.

What: The fast-paced, high-intensity workouts may include body weight movements such as squats and pushups, equipment such as kettlebells, dumbbells, sandbags and movements like jumping rope, running and rowing and others, but NO BARBELLS!

Click here for more information.



American Red Cross Blood Drive, Monday, Aug. 31 at 230p. Sign up at the front desk or ask Coach Atti for more details!
Saturday, Sept. 4 at 730p Railhawks Match at Wake Med Soccer Park
– $15 per ticket (once we know how many people are attending this may change) Money will be due August 28th, 2015.  Payment must be in cash, and can be collected by any coach.
Special Labor Day Hours: Monday, Sept. 7 – one class at 900a
All About the Pumpkins! Octoberfest at Raleigh CrossFit with “Get Jacked O’Lanterns”
 –  Saturday, Oct. 3, both classes will have a special pumpkin themed workout and the Raleigh CrossFit community will then bring a pumpkin, carving tools and a big, thirsty appetite over to State of Beer for a pumpkin carving adventure!  Enjoy some special Oktoberfest/Fall-Themed Beers on the patio while you share your creative pumpkin carving skills! More details to come.
Barbells For Boobs
Saturday, Oct. 31 900a start and group photo. Everyone wears costumes or pink
– Starts now, fundraising for Mammograms and women’s health
Movember – Become a Mo Bro or Mo Sista
Starts Nov. 1, culminates at the end of November on Saturday, Nov. 28 with a special moustache-wearing workout!
– Fundraising event for Men’s health, testicular and prostate cancers.
Commit to growing a moustache for 1 month.
Welcome Back to Raleigh NC STATE! 
NC State students, special back to school promotion for incoming students.
$155 for foundations and 1 month of training… share the word and you can receive 20% off as a referral!
Register – 4 spots remain!
Sept. 29 – Nov. 21
This course will be 8 weeks and run twice weekly on Tuesday evenings (615-745p) and Saturday mornings (900-1030a). The course is $200 for the 16 sessions  (Sept. 29-Nov. 21) of individual training of the Olympic Lifting movements (Snatch and Clean and Jerk) and all of their progressions.  These spots go quickly so I wouldn’t delay registering.  We keep the class size small to ensure you get the attention you need to identify specific needs to improve your lifts.  If you are interested in saving a spot for this course please email, Facebook or let Chennelle know in person.


Welcome to the Staff: Alex

The last time a post was done in recognition of Alex Augustine, we were announcing her representation of Raleigh CrossFit and Raleigh Strength and Conditioning at USA Weightlifting’s Regionals One Championship. Today, it is with pleasure to announce that Alex will be joining the Raleigh CrossFit coaching staff upon completion of the mentorship program.


It will be to our advantage to add a coach to the staff who has competed with some of the country’s top lifters and who has been an athlete with us for over 3 years. In that time Alex has rooted herself into the goals of Raleigh CrossFit as a community and we are excited to see those roots continue to grow with the responsibilities as a coach.


I invite you to take a few moments to learn more about Alex.


Alex has been a major part of the the Raleigh CrossFit community since 2012.

Alex has been a major part of the the Raleigh CrossFit community since 2012.


What has being at Raleigh CrossFit over last three years meant to you?


I initially sought out CrossFit to get into better shape and be healthier. What ended up happening were things I never thought I would ever do.


In my time spent at Raleigh CrossFit, I found out what it meant to believe in myself. I built up confidence and it eventually began to trickle over into my personal life where I made the decision to quit my job, go back to school and learn a new trade and start all over again.


I spent roughly 2.5 years transitioning into this new life and it was not always easy. Raleigh CrossFit became the one consistently positive force that no matter how bad a day got or how stressed out I was over tests, working multiple jobs, paying the bills or what ever life happened to throw at me that week, I always had a barbell to lift and I had coaches who believed in me and would offer words of encouragement or support. I guess you could say Raleigh CrossFit served as a home base or stable ground in my chaotic life transition.


As things began to settle down more, I started to notice how much I had changed, how much I had learned both inside and outside the gym. I also became aware of how lessons learned inside the gym could apply outside and vice versa. I knew what I wanted to do next; I wanted to learn everything I could to be able to effectively coach other people. I wanted to be able to give back to the community that had given so much to me.


My time spent at Raleigh CrossFit empowered me to take control of my life, to change it for the better and to keep moving in a positive direction. My purpose as a coach at Raleigh CrossFit is simple: pay it forward. My coaches empowered me to make better choices for myself and improve my well being, and I want to do exactly that for as many people as I possibly can.



What are your goals as a coach and as an athlete over the course of the next 6 months and a year?


My goals as a coach are to continue in my quest for knowledge and “fill up my quiver”. I have an insatiable appetite for knowledge and will never stop learning.


My goals as an athlete are to qualify for another USAW National level competition, maybe do a couple CrossFit competitions, and have fun!


I believe a lot can be gained from competing. The act of preparing and training for an event and then executing is a great learning experience. The extra push of competing can cause you to push past barriers and sometimes even “find a new gear” that you never knew you had.


No matter the outcome, you can always walk off of a competition floor knowing you gave the best performance you possibly could in that moment. That, in my humble opinion, is winning. I win every time I step out onto the competition floor.



What do you do to improve your coaching experiences and knowledge base?


I study and I read. All.The.Time. I currently have 12 tabs in my phone open (yes, I actually just counted them) containing some kind of article or blog post on weightlifting, nutrition, strength training, recovery, and CrossFit. I also read books, I prefer books because I can make notes and highlight interesting things. I watch videos often. I attend seminars every chance I get. I seek out knowledgeable people and ask them questions. I listen and observe all the time. I really enjoy learning, so all the stuff I just mentioned is my idea of fun and I do it often.



Name three aspects of coaching that you enjoy and why.


I genuinely enjoy being of service to and helping other people. To quote this guy you might know, Ghandi, “The best way to find yourself is to lose yourself in service to others.” He’s a pretty cool dude with a great perspective.


Watching someone develop and change, seeing the progress from the beginning to the present, watching that light bulb moment or hearing about how they finally figured something out. I think these little moments are awesome.


Coaching others is inspiring to me. People are capable of amazing things, and to be able to witness it gives me chills. Seeing in that moment that a person did something they didn’t know they could do, or lift a weight they have never lifted before, or get their first pull up or rope climb, to me, something magical just happened, and I love seeing it. It solidifies my thought that with enough work, anything is truly possible.


Raleigh CrossFit Owner and Coach, Chennelle Miller

“Alex will add another dimension to our illustrious coaching arsenal with her broad experience in the competitive weightlifting arena, as well as competitively within the fitness competition forum. Although she is beginning as a coach, she has trained with Raleigh CrossFit and Raleigh Strength and Conditioning since 2012, which means she understands the standards of excellence and pride our community exemplifies. We look forward to her lending her athletic training experience into the coaching realm moving forward.”


More about Alex


From: Raleigh, NC

Career: Computers, currently with Ateb Inc. as a software designer

Family: “I live in a brother sandwich.”


Certifications and Seminars

CrossFit Certified Level 1 (February 2015)

USA Weightlifting Level 1 Sports Performance Coach (November 2014)

USA Weightlifting LWC Referee (October 2014)

Pendlay Level 1 and 2 Seminar Completion

USA Weightlifting Olympian Holley Mangold Seminar

FuBarbel + The Training Geek Seminar

Outlaw Barbell Seminar


Olympic Weightlifting Competitions and Finishes

Out of Step Barbell Open 2 – 2nd Place

CrossFit Wilmington Summer Lift Off – 2nd Place

Bull City Barbell Open – 2nd Place

Training Valley Barbell Open – 2nd Place


CrossFit Competitions and Other Sports

2013 Festivus Games – 1st Place

Multiple Podium Finishes in Team CrossFit Competitions

2013 & 2014 CrossFit Open Participant

Myrtle Beach Half Marathon 2013

Multiple 5-10k Road Races

Spartan and Tough Mudder Races




Introducing: The Met-Con Class



Raleigh CrossFit Met-Con Class


Starting in September, we are offering a “Met-Con” class every Monday, Wednesday and Friday from 1030-1115a. “Met-Con” is short for metabolic conditioning. These workouts are designed to push the human body with fast-paced cardio and strength exercises.


Training Days/Times: Monday, Wednesday, Friday from 1030-1115a (45 minutes)

First class will be Monday, Aug. 31.


What: The fast-paced, high-intensity workouts may include body weight movements such as squats and pushups, equipment such as kettlebells, dumbbells, sandbags and movements like jumping rope, running and rowing and others, but NO BARBELLS!


Each workout is adaptable for all levels of skill and experience.


What’s included within the 45 minutes: A warm-up, workout and cool-down, all led by a Raleigh CrossFit coach.


Where: Raleigh CrossFit, 15 N. West Street Raleigh NC 27603


Who Should Do It: Anyone who loves a conditioning type workout that will ramp up their cardio and strength games, but without the barbell movements. There are no barbells used in this training.




New Raleigh CrossFit Athletes (without current Raleigh CrossFit membership): $125/month. This is month-to-month for non-members. This membership includes only Raleigh CrossFit Met-Con classes.


Current Raleigh CrossFit Athletes: An additional $20/month for athletes with a 3x/week membership or a drop-in of $10 per class. If you have an unlimited membership, the Met-Con classes are included in your membership.


Prerequisite: None.

Raleigh CrossFit foundations is not needed. No previous experience needed to benefit from the training in these classes.


To sign up, please contact Coach Chennelle at

Learn About CrossFit

Don’t miss what is happening at Raleigh CrossFit and what we are doing to make the Raleigh community stronger!

Check out our event post.


This was posted a long time ago, but I came across it today and thought I would repost it.  Sometimes we get caught up in numbers, about the gear, about how hot it is or how you are going to fit into your shorts because your legs are getting so strong, but remember, it all boils down to a solid mindset.

Tyson with a heavy hang power clean.

Tyson with a heavy hang power clean.

The Mindset of a CrossFitter

1. I will promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute, I will do the very best that I can.

2. Lactic acid is my friend. The wind is my friend. Anything that opposes me is actually helping me to become stronger. If I had no opposition, I would be weak.

3. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. And then I rest and live to fight another day.

4. I fear no man but I fear my workout. If I don’t fear my workout, it isn’t hard enough.

5. I may puke. I may cry. But I will not quit. Ever.

6. I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?

7. The workout missed is the opportunity missed. I will not cheat myself of the opportunity to become a better athlete and person.

8. I understand the value of the push-up, the pull-up, the sit-up, the squat, and the deadlift. Just as there are a million ways to make chicken, so too are there a million ways to squat, sit up, pull up, push up, and deadlift.

9. I will give everything I have. And then I will find more within myself.

10. I don’t complain. Complaining is for crybabies. There are 11,232 babies born in the US everyday. I will leave the crying to them and I will soldier on.

11. I will bite off challenges, spit out results, and beg for more. What are you going to do?

“The CrossFit Watertown Mindset” by Lisbeth Darsh, Some elements adapted from “The Spartan Rules” by Captain Paul Linsay.

Raleigh CrossFit getting after some 120 calorie rowing.

Raleigh CrossFit getting after some 120 calorie rowing.

What did you say?

A Guide to the CrossFit Language

AbMat Situp = CrossFit’s standard of the situp, where the back is supported using a company-branded pad that sits behind your lower back to provide lumbar support during the situp movement.

AFAFP = As Fast as F-in Possible

AMRAP = As Many Reps or Rounds As Possible

BB = Barbbell

BJ = Box Jump

BOX = Our Gym!

BWT = Bodyweight

C2 = C II Rowing Machine

C2B = Chest-to-Bar

C&J = Clean and Jerk (1 of two Olympic lifts. The other is the Snatch.)

DB = Dumbbell

GPP = General Physical Preparedness

FT = For Time

OTM = On The Minute

DL = Deadlift

DOMS = Delayed Onset Muscle Soreness

DU = Double Under (Two spins of the rope, one jump. As opposed to single unders.)

GHD = Glute Ham Developer

GPP = General Physical Preparedness

HSPU = Handstand Pushup

Infidel = One who doesn’t accept the traditional way of thinking/belief. CrossFitters do not subscribe to the traditional views of what fitness is.

KB = Kettlebell

KBS = Kettlebell Swing

KG = Kilogram

K2B = Knees-to-Bar

MetCon = Metabilic Conditioning Workout

MU = Muscle Up. Hanging from rings you do a combination pull-up and dip so you end in an upright support.

OTM = On The Minute

OHS = Overhead Squat

PR = Personal Record

PJ = Push Jerk

PP = Push Press

Pood = Russian measure used for kettlebells; common ones: 1 pood =36 lbs; 1.5 pood = 54 lbs; 2 pood = 72 lbs. Approx DB equivalents are 35, 55, 70

PWO = Post-Workout

Rep = Repetition (1 RM = 1 Rep Max. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times.)

ROM = Range of Motion

RX = Prescribed. Performing the workout as “Prescribed”, that is, no modification or scaling of weight, reps, rounds or time.

Set = A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3×10, means do 10 reps, rest, repeat, rest, repeat.

SDHP = Sumo Deadlift High Pull

TGU = Turkish Getup

T2B = Toes-to-Bar

WB = Wall Ball

WOD = Workout of the Day

“Girls” = Names of CrossFit Benchmark Workouts. Original names came from naming of Hurricanes.

Traveling? Need a workout you can do at home without equipment? Here you go.

Travel WODs

CrossFit Benchmark Workouts

“Heroes” = Named after those individuals, fellow CrossFitters, who also served as a member of the military or as a first responder, and sacrificed their life while in the performance of his or her duties.

CrossFit Benchmark Workouts-Heroes


RCF Athlete Profile: Kayla

Mark your calendars!
Monday Mayhem starts Monday, July 27 and concludes the Tuesday after Labor Day. We have a blood drive on Monday, August. 31, so we moved it to the Tuesday after so everyone gets back from vacation in an effort to be fair. Athletes must check in on Facebook and complete the workouts at Raleigh CrossFit.
Community WOD day and Mother-Daughter Workout, Saturday, Aug 1 at 9a or 1030a
Marbles Kids Museum on Sunday, Aug. 9 at 1230p-130p – We would love to have your kids join us as part of the Raleigh CrossFit-Marbles Museum CrossFit demo squad!
Groove in the Garden for Pour House, Saturday, Aug. 22, Raleigh Rose Garden. Live, local music, vendors and US (we are doing a booth/tent from 12-5p)!  Tickets for the event are $10.
American Red Cross Blood Drive, Mon., August 31 from 230-7p There are still spots available.
Carolina Railhawks, Friday, Sept. 4: Game is at 730p. Join us! Find Coach Atti for more information on how to get your discounted group ticket.
One class only on Labor Day, 900a.
We are doing an Olympic Lifting Course.  We have 12 spots, 4 have been filled so far. Dates: Tuesdays and Saturdays, starting Sept. 29 and ending Nov. 21.
Barbells for Boobs is finally on Halloween!  Saturday, Oct. 31 at 900a. Info to be posted soon!  We consistently have a blast and I really want to make this year a special one considering it is on Halloween! Since 2011, Raleigh CrossFit has done 30 Clean and Jerks for time in COSTUME while raising money for Barbells For Boobs.
This will also kick off… MOVEMBER!  Grow that stache!
We got the boobs covered now let’s save some balls.
Movember will be kicked off on Oct. 31!


We encourage you to choose to fundraise for both Barbells for Boobs and Movember or one of them.  We understand your ability to concentrate on raising money for both is difficult, but we want you to support either the boobs or the balls, so join us in the fundraising efforts in October, November or both!

The Movember event will take place on Saturday, Nov. 28 at 900a.  Event information to follow!


Raleigh CrossFit Athlete Profile: Kayla

Kayla hasn’t always been sold on working out or “training”. She has been gently nudged by her friends and husband Jordan (who also trains at Raleigh CrossFit), but really what has happened is that Kayla has become a source of inspiration for others. Unknowingly, while she was “gently pushed” to train, Kayla has grown to enjoy doing burpees, waking up early to meet up with the 600a crew and has set and achieved many CrossFit and non-CrossFit training goals in the process. All of this is evident, not only because of her gracious smile before the sun rises, but also in her presence. Kayla has created a new Kayla… a self-confident, burpee monster, running machine, who loves to train with her friends and fellow athletes, and takes time out of her day to enjoy the fruits of her labor – a healthy, well-rounded life – one that includes friendship, laughs, love, music and a few beers along the way. Thank you Kayla for sharing your Raleigh CrossFit story!




Name: Kayla Horst

Hometown: Pilot Mountain, NC – also known as Mount Pilot from The Andy Griffith Show

School: UNC Chapel Hill, currently in grad school at NC State (I’ll always be a Tarheel at heart!)

Occupation: Marketing Communications at Eaton

Family: Husband, Jordan and 3 pups, Buster Brown, Grace Lynn and Sir Walter Raleigh


When did you start at Raleigh CrossFit?

Technically I joined in June 2014, but I didn’t start coming more than 1-2 times a week until May of this year.


Why did you start CrossFit?

I do not like to work out. However, it is a necessary evil. Most of my family struggles with their weight. I had no issue until college. Beer and late night eating was a terrible combination! I knew I needed to get control of my weight before things got out of hand. I signed up for a half marathon and asked JMart for advice. It wasn’t long before I was running with her on the weekends!

For a while JMart, Kate and I worked together. We would run laps around the parking lot and longer distances on the weekends. I loved it because it was an opportunity for me to hang out with friends while getting some exercise. If I didn’t run with Kate and JMart, I didn’t run at all. Exercising was (and still is!) a purely social activity for me. Eventually I was introduced to Katherine (KMac) when we all signed up for Tough Mudder. They all joined Raleigh CrossFit to prep, but at the time I lived in Wake Forest so I didn’t join them.

Fast forward to May 2014 – Jordan and I bought a house in the same neighborhood as JMart and KMac. Shortly after, we joined Raleigh CrossFit. I didn’t start working out consistently until this year when Kate moved back to Raleigh. She challenged me to join her at 6AM and I have not looked back. The 6AM crew is so great, so I get to socialize with awesome people while working out! It’s a win-win!

Jordan and Kayla spent part of their anniversary at Raleigh CrossFit. How awesome is that!

Jordan and Kayla spent part of their anniversary at Raleigh CrossFit. How awesome is that!

What has been your biggest achievement so far?

There are so many! I’m proud of myself for just walking in the doors. I don’t consider myself a “serious CrossFitter” and honestly I don’t know if I ever will. I just love coming and getting a great workout in while hanging out with friends.

That being said, I am extremely proud of how far I’ve come. When I started I HATED burpees. I could not do more than two without lying on the floor face down, wondering if I would ever be able to push myself up again. I honestly thought I was going to die while I was on the ground. Burpees are still really hard for me, but I don’t hate them. It takes about me 15 to get to the point of “I’m going to die!!” now! Hopefully by this time next year I’ll be able to do 30+!

Kayla with sisters Karli and Keri.

Kayla with sisters Karli and Keri.

What have you learned about yourself since starting CrossFit?

I am not as weak as I think I am. I still struggle with pushing myself, but I’m getting better! I can credit that to the awesome coaches that push me when I need to be pushed.


What do you like to do in your free time?

I like to hang out with Jordan and our pups, usually while we watch Netflix. (We’re both sad that we finished Sons of Anarchy!) I also like to spend time with my friends and my sisters, Keri and Karli. I also love the beach!


How does working out with friends keep you motivated, change your perspective, etc.?

I mentioned that exercise is a social activity for me. Kate, Katherine, Jennifer and I don’t get to work out at the same time during the week, but I LOVE weekend workouts with them! We always keep each other entertained! I also have made so many great friends at Raleigh CrossFit. I absolutely love the community! I thrive in a place where I feel comfortable and loved – the Raleigh CrossFit community provides that for me each and every time I’m there.

Also, thanks to Raleigh CrossFit I have met so many inspiring women! I love that women I once considered my “CrossFit friends” are now my true friends.


Anything else you would like to add regarding your experience at Raleigh CrossFit or anything else?

I’d just like to thank all the coaches for being patient with me when I complain about having “big girl problems” or not being strong enough to even hang on the bar. Each coach brings their own flair to coaching, but every RCF coach makes me want to try a little harder and take CrossFit just a little bit more seriously.

2015 Triangle Invitational – You know you want to


The 2015 Triangle Invitational – One of the Funnest CrossFit Competitions in the Area

Saturday, October 24 and Sunday, October 25, 2015 at:

CrossFit RTP
4909 S Alston Ave
Durham, NC 27713

Scaled events will be held on Saturday, October 24.

Rx events will be held Sunday, October 25.

Times: Specific times will be posted closer to the event.

Cost: $480 for the team ($80/each)



All teams must be composed of 3 males and 3 females.

Divisions (Each gym may send only one Rx team, but unlimited Scaled teams)

Rx (Looking for 2 males!)



Team athletes must be active members of the registered gym as of June 1, 2015. If gym owners are to compete, they are expected to do so with their own gym.


Scaled Team Information

Not all members of the team display competency in basic CF movements at standard prescribed loading and reps. It is acceptable to have multiple athletes that fit the “Rx” competency level compete as members of a scaled team.


There is no “minimum movement requirement” for the Scaled division. That is, if a particular athlete cannot perform a movement, a suitable scale will be used for that athlete, and the scoring will reflect the scale used.


All athletes who TRAIN AT RALEIGH CROSSFIT SHOULD CONSIDER DOING THIS EVENT! We have a blast! Sign up on the sheet and we will get you placed on a team that is complimentary to everyone’s abilities!


Movement Standards and Structure

Movement standards beyond the competencies listed above will be published here soon. Teams should expect 3-6 workouts over the course of 1 day. The first WOD will be released one week before the event, including video demos when appropriate, along with movement standards. At least 1 workout will be reserved for release on the day of competition.


All team members will receive a competition t-shirt and prizes for the top three teams in each division.



Join us for this very fun event. It is competitive, meaning you are competing against other area CrossFit affiliate teams, but you ARE READY! There is no pressure if you cannot do a movement. This seems to be the biggest hold up for some athletes. If you have ever wanted to do a CrossFit competition, this one should be it. Not only do you have a chance to do at least 4 workouts with 5 other teammates, but you will have fun memories to last a life time and see all of your hard work pay off in a different setting.


Raleigh CrossFit has gone to this event the last three years. We set up a tent, pitch chairs, a rolling area, take care of babies, eat, drink and be merry. We sure would love it if you joined us!


If you are up for the fun, please put your name on the sign up sheet at the front desk. Provide your payment of $80 to the coach on duty. Sign up and payment is due by August 1.

The registration is first come, first serve and we don’t want to miss out! Not to mention the price increases soon after!

Monday Mayhem – Learn How

Introducing Monday Mayhem


Beginning Monday, July 27 and concluding Tuesday, Sept. 8 (Monday is Labor Day), we will be doing a very special 6-week program. There is no cost to participate, but the prizes will be worth it! It is called, “Monday Mayhem.”



What is Monday Mayhem?

6 weeks. 6 high-volume training sessions.

Monday Mayhem is for the strong-willed athlete, the athlete who strives to be their best and is looking for that extra special challenge. It is specifically designed to be high volume, lengthy and simply, “challenging”. These workouts will be PURE CROSSFIT. Remember, CrossFit is defined as “Functional movements that are constantly varied at high intensity.” As athletes we do not require HIGH VOLUME every day. In fact, you don’t want that. We are putting your minds and bodies to the test. You will be able to scale as needed, as is the case with every training session. There is no doubt the workout will provide the feedback you need to know you are scaling accordingly. However, we are putting you in charge of your training by providing an incentive to push your own personal limits.


The expectation: you gave it your all. The reward: you did it and you will feel proud that you did.


Are you ready?


What happens if you complete the workouts and check-in all six weeks on Facebook? PRIZES!

You are entered in a drawing to win a free month’s membership! Coach Chennelle will review and keep record of all check-ins, attendance on Monday and completion of the training. One winner of a free month’s membership will be drawn at the end of the 6 weeks. We will also draw three additional names. Those three individuals will get 30% off 1, 2lb. bag of Strong Faster Healthier Protein of their choice.

To be eligible to enter the drawing:

  • Must check-in at Raleigh CrossFit on Facebook all 6 weeks (EACH MONDAY). Check-in is done through our Raleigh CrossFit business page, so if you haven’t “liked” it or checked in before, you will need to do that first or you can also check-in via your own Facebook Newsfeed (see photo below). Not sure how to check-in? Click this link! This takes no time at all to do. Practice checking in now, before the Mayhem begins!
  • Must participate in each Monday Mayhem workout AT Raleigh CrossFit.
    • July 27
    • August 3
    • August 10
    • August 17
    • August 24
    • Sept. 8 (Yes, it’s a Tuesday, but Monday is Labor Day and we know some of you are out of town.)  Also, moved it from August 31 because of the Blood Drive.  Sign up, there are still spots!
  • Must complete each Monday Mayhem workout.
  • You do not have to register or sign up anywhere. Just check-in, show up, get to work!


This is going to be amazing! And if you all show commitment to the cause, I may just keep Monday Mayhem around for awhile!



To check-in on FB, click the check-in button at the top right of your news feed. Search for Raleigh CrossFit nearby and select it. You can add details about the workout or just leave as is.

To check-in on FB, click the check-in button at the top right of your news feed. Search for Raleigh CrossFit nearby and select it. You can add details about the workout or just leave as is.



Raleigh CrossFit Athlete Profile: John G.

Upcoming Activities

  • Ronald McDonald Fundraiser. Bring in your can tabs and also some items to donate. This will begin July 1.  Read more here. Coach Atti will have a list of items we need and we will cross them off as they’re received. Keep an eye out for our giving tree!
  • Saturday, July 18 at 1000a. Beers and Barbells!  $15 for an awesome workout, beer and food! Join us!
  • August 1, Community Workout and Mother-Daughter Workout with Ivivva. More details to follow!
      Saturday, August 1; 900-1000a or 1030a-1130aDo you have a friend who is interested in CrossFit but for whatever reason hasn’t tried a class with us? Bring them on Saturday, August 1 at 900a or 1030a and let them see what it’s all about! There is no charge for them to try a class and no obligation at all! We just your friends to be our friends.
      Saturday, August 1; 1030a-1130p, ivivva Raleigh will be host a trunk show to display their clothing line for girls while the mother’s and daughters do a partner workout together!Girls ages: 5-14 and their moms or female guardian :)RSVP and invite some friends. Check out the FB Event Page.
  • Saturday, August 8: 31 Heroes WOD. Partner Workout. Fundraiser, t-shirt with registration.
    • Ready to sweat? The 5th Annual 31 Heroes Project WOD will take place at Raleigh CrossFit August 8 (just 1 week after the global WOD). Accept the challenge and register today.Raleigh CrossFit has been doing this workout for the last 4 years! Each year we have an amazing time and it would be awesome to see another fun year!
    • This is open to all area CrossFitters, so bring your friends. Have them register at the link above. Heats will begin at 900a and run until completed.The Workout
      AMRAP (as many reps as possible) in 31 minutes to honor the 31 Heroes who gave their lives on August 6, 20118-6-11 reps in memory of August 6, 2011
      8 Thrusters (155/105#)
      6 Rope Climbs (15 ft. ascent)
      11 Box Jumps (30/24)
      * Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.

Raleigh CrossFit Athlete Profile: John G.


Name: John Geddie

Hometown: Elizabeth City, NC

School: NC State University

Occupation: Insurance Agent

Family: Wife (Carrie) and twin 6 year old boys (Matt and Henry)

Written by: Coach Rebecca


Thank you for taking the time to chat with us John.  As a quick introduction, John is typically a morning guy, training at 600a or 930a, but on occasion, you may see him the afternoon.

When did you start at Raleigh CrossFit?

January 2014 – still remember the first workout which included some combo of air squats and running. Seemed easy enough on the board since I considered myself a good runner, but the air squats kicked my butt and I watched just about everyone in the class blow by me before the end.

Why did you start CrossFit?

My wife Carrie gave me a 1 month trial membership for Christmas. She knew I’d like it, but probably would never sign up if left to do so on my own. At the time, I was running and doing P90x, both of which were solitary. The competitive nature of CrossFit appealed to me and continues to push me.

John with wife Carrie and twin boys, who have also doing the CrossFit Kids Program with us.

John with wife Carrie and twin boys, who have also doing the CrossFit Kids Program with us.

What do you like to do in your free time?

Hanging out at the pool in the summer, fixing stuff around the house, and watching anything related to college sports – particularly NC State games.

What has been your biggest achievement so far?

Completing 2 Murphs without dying of a heart attack! But seriously, lifting almost 200 lbs straight up over my head has to be the biggest achievement.

What have you learned about yourself since starting CrossFit?

That I like to suffer? Because no matter how bad I hurt the day after a workout, I can almost always find the energy to go the next day’s workout.

Anything else you would like to add regarding your experience at Raleigh CrossFit or anything else?

CrossFit continues to keep my interest because I’ve had several good workout buddies during my 18+ months. Many of them have come and gone, but having someone you work out without regularly keeps you motivated – otherwise you feel like you are letting them down if you don’t show up. Plus, you wouldn’t want them to get too far ahead of you!!


John performing a wall walk.

John performing a wall walk.

Welcome to the Staff: Nicole Savage

Hello Raleigh CrossFitters! It is with pleasure that I announce Nicole Savage as an addition to the Raleigh CrossFit coaching staff. Nicole is a native of Matthews, NC and graduated from North Carolina State University in 2012 with a BA in Communications. In addition to her passion for CrossFit, Nicole works as a business analyst with Cisco Systems. Prior to her position at Cisco, Nicole spent a summer as a lead camp counselor at Camp Cheerio and served as the Delta Gamma Director of Committees at NC State.

When she isn’t busy working, Nicole enjoys CrossFitting, which has done for over 3 years, attending music concerts and being in the outdoors.

We are excited to have Nicole’s extensive CrossFit training background, leadership and counseling abilities, as well as her bright personality to add to our diverse coaching staff. Nicole will begin the coaching mentorship program immediately and has already taken her CrossFit Level 1 certification.

For more information about Nicole and the mentorship program, please continue reading below.


Coach Nicole

Coach Nicole


Nicole Savage

From: Matthews, NC


  • Bachelor of Communications
    • North Carolina State University, 2012

 CrossFit Background

  • Over three years training experience
  • Competitive CrossFit
  • CrossFit Level 1 Certificate Course, June 2015

Athletic Background

  • Lacrosse Club team at NC State
  • Competitive cheerleading and lacrosse in high school


Q and A with Coach Nicole



What are your goals as a coach and as an athlete over the course of the next 6 months and a year?

I want to become a coach that the athletes really count on and talk to. I thrive off of interpersonal relationships and building those in a community that also loves what I love, CrossFit!  Coaching: I’d love to teach kids one day. Athlete: I’d like to keep learning and growing, which will never change!


Describe why you have pursued coaching as a way to be involved with CrossFit.

CrossFit completely changed my life mentally, spiritually, physically and emotionally. I would not be the confident person I am today without it. If I can encourage others to try it, I am going to do it. Coaching will add validity to the things I am saying and show passion for something that is so positive.


Name three aspects of coaching that you enjoy and why.

  1. Relationships – I LOVE meeting people. I don’t have a problem talking to a stranger. By being a CrossFit coach, it will allow me to build relationships that already have a unique bond. Most athletes have friends who don’t CrossFit, so, when you can build a lasting friendship with the basis of living a healthy, active lifestyle – the friendship pretty much forms itself. Then, it just grows through respect and genuine joy.
  1. Accountability – Being someone that people can rely on has always been something I strive for. Having athletes in a class that know I am going to come with a full heart and give it my best is all I could ask for in my day.
  1. Fear of the unknown – Chartering new territory is always a thrill that I’ve been drawn to without even realizing it. I do way better under pressure and being in a situation where I know that I don’t know all the answers (as stressful as it can be) also makes me a better person. I know there will be scenarios and questions that I don’t know the exact right answer to, but I crave those situations. I feel this way about all aspects of my life, which includes my career, coaching and training.


As a mentor/coach, what are 3 characteristics your athletes would say about you?  

  1. Happy – always smiling
  2. Approachable
  3. Laid back


From Coach Chennelle

“Nicole was a positive presence in our Raleigh CrossFit community from the first encounter with me. Through observation and interaction with her as an athlete, it was clear that Nicole would bring a positive presence to our already motivated and exuberant coaching staff at Raleigh CrossFit. In addition to that, Nicole instantly blended in with the athletes in our community, reached out to them immediately and within the first week she had asked about the next Raleigh CrossFit community event! She gives 100% effort in every aspect of her life, which is evident in her continued success upon graduating from NC State. Her interactions with people are driven to help them build confidence in themselves and I am excited to see that occur as a coach and mentor at Raleigh CrossFit.”


Coach Nicole at Raleigh CrossFit.

Coach Nicole at Raleigh CrossFit.


About the Coaching Mentorship Program

All persons who express interest to become a coach at Raleigh CrossFit must first go through an interview process. They are then assigned to the coaching mentorship program, which involves over 100 hours of assessment, shadowing and working with Raleigh CrossFit Owner Chennelle, as well as our veteran coaches prior to taking a class as the lead coach. Additionally, this mentorship program includes shadowing current coaches, observing, assessing, warm-ups, cool-downs, instruction of the foundations courses and gradual participation as lead coaches under the guidance of our current full-time coaching staff. Our coaching staff at Raleigh CrossFit is built on various disciplines of skill, experience, communication skills, attitude, professionalism and a strong history in the ability to both set goals and achieve them.