Raleigh CrossFit Update:
2012 CrossFit Games Open
The CrossFit Games Open is underway. We had some very strong performances in WOD 12.1. The top men’s score out of Raleigh CrossFit came from Ben Bizzell with 132 burpees in the 7 min. AMRAP, while Mollie MacDonald posted the top women’s score at 107 reps. Bizzell’s 132 reps was also the most in the entire state of North Carolina and third in the Mid-Atlantic Region. Major achievement for the junior at NC State. MacDonald ranked 133rd out of 1,736 entries in the Mid-Atlantic. Pretty impressive!
WOD 12.2 is underway.
In this workout: Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs) 30 Snatch (M 135 / F 75 lbs) 30 Snatch (M 165 / F 100 lbs) Max Rep Snatch (M 210 / F 120 lbs)
Raleigh CrossFit athletes have already begun to complete this workout and it is grueling, but many have found out just how strong they are by posting some new PRs and certainly doing so under stress and fatigue, only adds to the awesomeness! Come cheer on your fellow athletes on Saturday at 1030a if you are not participating. All that energy really does help to motivate.
Here is the schedule for the CrossFit Games Open WOD Competition at Raleigh CrossFit
Heats will begin promptly at 10:30a. You can sign-up for your heat at the box. There is no way of knowing what times the heats will be run in until the workout is released each week. Please be warmed up and ready to go by 10:30a or prior to the start of your heat time.
Sat., Feb. 25
Sat., March 3
Sat., March 10
Sat., March 17 (Heats starting at 1030a at CrossFit Wake Forest)
Sat., March 24
We will not be holding a regular WOD at that time, so be sure to get in at 900a if you plan to just participate in a regular workout. The 10:30a class on Feb. 25, March 3, March 10, March 17 (Open only for the 900a WOD, then the Open WOD Competition will be at CrossFit Wake Forest starting at 10:30a) and March 24 will be reserved for the Open Competition. Come WOD at 9:00a and stick around to support your Open competitors!
The Saturday Raleigh CrossFit Endurance run clinic is also scheduled for 8-9a on Saturday. It could be Raleigh CrossFit filled day if you do the clinic, stay for the 900a WOD and stay to watch some CrossFit Games Open workout at 1030a. Bring snacks and water, along with your clapping hands and loud cheering voices.
Sunday Fun Run
Additionally, the fun run will take place at 1 p.m. on Sunday, March 4. We will meet at the Harrison Avenue entrance of Umstead Park. This run is for anyone, so bring a friend and your trail shoes. Dogs are also welcome. If you haven’t experienced a trail run, you will enjoy being outdoors. Bring water.
From Coach Will and the Raleigh CrossFit Endurance Blog.
“From what I’ve been hearing from you endurance athletes and in the limited amount of time I get to watch you run, the Pose method seems to be a success both in functionality and speed. Nobody has yet voiced that they would prefer to go back to heel striking. The question arises then why people continue to heel strike in a run.
According to Elite Coach Bobby McGee. A USA Triathlon instructor and coach involved in 5 Olympic games, Haile Gebrselassie transitioned from midfoot striking in the 10k to heel striking on the Marathon and set a record time of 2 hours and 4 minutes. A world record. Additionally accomplished running author Matt Fitzgerald described the risk of achilles tendon and plantar fascia injuries that runners experience by switching to forefoot running.” …
To read more visit: www.raleighcrossfitendurance.blogspot.com
*WOD Books are in. Pick yours up and keep track of all of your accomplishments in your daily training. $20.00 each.
*New t-shirts and Raleigh CrossFit Zippered Hoodies are soon arriving. Get ready to represent. Both will be grey and both are awesome.
A Special Run
Looking for a competitive run with a great cause? Girls on the Run of the Triangle is gearing up for their 5k race in April. This program helps young girls develop self-confidence and empowerment through small running groups, all while training to run a 5k road race.
As a Raleigh CrossFit Coach, I support this program. I was scheduled to be a coach for the Alexander Family YMCA near downtown Raleigh, but could not meet the commitment requirements. However, I am on stand-by as a substitute coach and fully intend on continuing to assist with the success of this important program for mentoring young girls and athletics.
To show support and register for the race, please visit the link below. These girls cannot stop smiling after crossing the finish line of their first 5k race. They began training at the end of January and meet twice per week to work on various skills, including running, but also self-development and social skills.
The registration link is here.
There is a drop down box in Question 2 of the registration site where as a registrant, you can chose the team you would like to support. Any team is great, but I suggest Alexander Family YMCA. The Lasater’s (you know Shannon and Jennifer) daughter participates with the program at the Alexander YMCA.
The GOTR YMCA team that raises the most money for the Scholarship Fund will win tickets for their team, coaches and one parent per girl to see the Durham Bulls game on May 5. Additionally, the GOTR (eh hem, the Alexander YMCA) team with the most participants in the 5K will win a Planet Smoothie smoothie party. Let’s help them raise the money, as well as gain participants. Endurance folks – this means you! Sign up!
To donate to the scholarship fund go to http://www.active.com/donate/gotrtrispring5k2012. Across the top, click the search button and then choose Alexander YMCA. Feel free to share the link with your friends and GOTR supporters.
Saturday April 14th at 9am
American Tobacco Campus
Sunday, April 1 – Raleigh Rocks 5k/Half-Marathon
No April Fool’s Day joke here! Put those running skills to work at the Raleigh Rocks 5k/Half-Marathon. Register to dominate this race with Raleigh CrossFit. This is the perfect race to put all your focus on during your 6-week endurance training.
April 14-15: USA Weightlifting Sports Performance Coach Level 1 Certification
Two-day certification (click for more info.) The purpose of this course is to take all participants through complete technical progressions of the Snatch, Clean & Jerk, and all associated movements including Power Snatch, Power Clean, Power Jerk, Squat variations, and pulling progressions. Participants will gain base line knowledge about the programming of training and technical rules. The course includes theoretical classroom, and practical hands-on portions. Course duration is over one weekend and lasts approximately 13-14 hours with up to 9 hours being practical and 4-5 hours lecture based. It is suitable for Strength & Conditioning /Sports Performance, Health & Fitness and beginning level competitive Weightlifting Coaches alike.
To register, click here.
Get farm-fresh veggies, meat, poultry and eggs delivered right to the Raleigh CrossFit facility.
Check out this link to learn more.