12/21 WOD

WOD
100 dbl unders (400 singles)
90 sit-ups
80 dbl unders
70 squats
60 dbl unders
50 wall ball
40 dbl unders
30 pull-ups
20 dbl unders
10 burpees

Tarren     22:45
Shannon  36:33
Brian       25:05  Rx
Julie        38:18
Derrek   37:50  Rx

12/20 WOD (Buddy Snatches)

WOD (8 min. AMRAP)
75/45 lb hang snatches while your buddy does 100 meter run with (20/13 lb) med ball.
10 push-ups at the top of each min.
count reps on snatches only

Derrek/ Mike   36+44 =80
Bill/ Anthony   80
Susan/ Beth  54+21 = 75
Cindy/ Misty  51
Terran/ Shannon = 40 + 18 = 58

12/19 WOD

WOD (6 rounds for time)
200 meter
20 db swings (2 x 20/10 lbs)
15 push-ups  (ladies- push-ups on knees)
10 sit-ups
5 starfish jumps
60 sec rest (manditory)

1 Nick
2 Shannon   33:10
3 Terran      28:03  Rx
4 Cindy       23:38  Rx
5 Misty        23:38  Rx
6 Anthony    27:23 Rx
 7 Brian        21:13 Rx
8 Marco      31:30  Rx
9 Randy       29:53  Rx
10 Beth        31:30  Rx
11 Jill            
12 Rusty          24:54
13 Susan        20:40    Rx
14 Jenn A.     35:39   Rx
15 Julie           28:08   Rx
16 Will           27:07   Rx
17 Linda         36:54   Rx
18 Charlene    37:25   Rx
19 Reagan      37:25  
20 Gracie       37:25   Rx
21 Alison        22:17   Rx
22 Britt           23:48  Rx

Work Outs 9 am to 3 pm

Members,

Please let us know a day ahead if you are planning workouts between 9 am to 3 pm.   I will be busy preparing the new location and will be in and out during these times.

BrianJ

12/16 WOD (FRAN)

WOD (21-15-9)
thrusters (95/65 lbs)
pull-ups

Brian        10:25 Rx
Will          13:11  
Anthony   11:56  Rx 
Julie          11:20 
Rusty         9:05 
Alison        6:10  (jump  pull-ups)
Mike  S.    11:15  Rx
Marco         9:29

12/15 WOD

WOD
wall ball (20/13 lbs)
double unders
sit-ups  

Jen A.        7:10
Gracie        7:56
Reagan       8:37 
Charlene     9:05
Anthony      5:52
Bill              8:00
Alison          4:55

12/14 WOD

WOD (2 cycles)
1 hill
10 RR tie flips/ tire flips
1 rope climb
20 ring jumps
1 over the wall
1 min. rest if needed

Brian        14:35
Susan       15:20
Jen A.       20:30
Julie          18:05   scaled
Derrek     16:25
Brit           12:50   scaled
Reagan      24:40   scaled
Gracie       25:30   scaled
Charlene   25:40
Anthony    25:31
Brad          19:00   scaled

12/12 WOD Spartan 300

WOD

25 pull-ups
50 deadlifts  (135/ 95 lbs)
50 push-ups
50 box jumps
50 floor wipers
50 clean & press w/ MB (20/13 lb)
25 pull-ups

Cindy   20:35   scaled
Misty    21:20   scaled
Brian    24:55  4 tire box
Jill        37:15
Beth    36:00
Britt:     33:00
Marco   49:00
Mike S.  26:50
Anthony  33:40
Bill          36:30

12/9 WOD

WOD  (AMRAP 10 min.)
Alternate between exercises with buddy at 1min. or at max holds
10 air squats at top of each min.

ring hold/ low plank
sumo high pull/ tire flip  (count reps here only)

then

fight rope (20 reps each)   (Alternate with buddy hammer swing and wall ball with each)
  wave
  explosions
  inners
  outers
  slammers
  back hand (10 ea. arm)

 Mike/ Derrek  78+80 =  158     13:35
Cindy/ Misty  = no count
Alison = 69  

12/8 WOD (Running Annie)

WOD (50-40-30-20-10)
400 meter run each round
sit-ups on bosu (meet the standard)

Kyle 10:50 (lite 30-20-10)
Cindy 21:45
Derrek 18:00
Mike S.  19:25
Anthony 21:22
Reagan    26:30
Gracie   26:30
Charlene  27:15

12/7 WOD

WOD (4 cycles)
5     row push-ups (each arm)
10   travel lunges(ea. leg)
5     snatch (95/45 lbs)
10   box jumps (3/2 tire)
12   tricepts (ropes)

Derrek    15:11
Julie         17:10
Beth          18:00
Abie         15:25
Dusty        19:10
Anthony     19:50
Jenn  A.       20:35
Charlene     20:23
Reagan        19:35
Jill                21:15
Alison           9:30
Dustin           11:50  (mod)

12/6 WOD

WOD (21-15-9)
dead lift (205/ 145 lbs)
wall ball  (20/13 lbs)
double unders ( singles = 84-60-36)


Anthony     9:00
Mike          10:45
Bill              12:20
Will             practice dead lift
Brian           9:03   every second counts
Jenn  A.     15:50
Cindy         10:55
Jill               14:50
Brit            14:12
Marco        14:50
Susan          11:40
Randy         12:20

12/5 WOD

CINDY - 20 min. AMRAP
5 pull-ups
10 push-ups
15 squats (butt to tire)

Cindy        12
Misty         6
Mike         8  (10 min)
Julie          9
Jenn G     11
Anthony   9 + 5 pull-ups
Charlene   11  (mod)
Gracie       5  (mod)
Reagan     10
Marco      13  (jump pull-up)
Brittany      13

Crossfit trained

Members,

We are back from Crossfit level 1 training.   We are now much better prepared to support you in your fitness and long term health.  We have good mechanics to present to you.   When we become consistant with these mechanics, we will be able to turn up the INTENSITY more.  Get ready to breath fire.

My lungs are still smoking from the FRAN workout we did at the training.

BrianJ

Limited hours or closed this Sat. Dec. 3

Susan and I will be gone this Sat. Dec. the 3rd. to get my Crossfit training certification.   At the moment, we plan to be closed; however, we may give a key out if someone wants to open the gym up.   That person will need to open the gym around 9 or 10 and close it up around 11 or 12 Sat.  

BrianJ

New Location

Members,

We are happy to announce that by the new year, we will move to a new location.   We will move to Sugarloaf Commerce Center into Bld. C off of Sugarloaf Rd.   This commerce center is about 1/2 mile past Fire Side Restaraunt on the left.   The building previously was a boxing gym.  It is well suited for us.  The building has at least 500 more square feet of space than our current location and it has a good outdoor yard for outdoor work.    We feel we will need the added space to continue to grow and serve you better.   Please stay posted for further developments. 

BrianJ 

12/1 WOD

Work Out  (AMRAP  20 min.)
10 db thrusters (floor to over head)(20/ 10 lb dbs)
10 box jumps
5 toes to bar

I'm seeing huge improvements with "toes to bar".     Many of you who could not do these at all in the beginning did the entire AMRAP with good reps.   These is a true sign of increased core strength.  

Susan        10  (45 lb bar snatch for thrusters)
Brian         11 + 10 thrusters + 10 box jumps
Randy        9 + 2 box jump
Will            7
Cindy        12   (knees to elbow)
Kyle          13   (knees to elbow + 5 lb dbs)
Misty         9   (knees to elbow)
Jen  A.       9 + 10 thrusters + 9 box (knees to elbow)
Abie           8   (bosu assist on toes to bar)
Julie          11   (bosu assist on toes to bar)
Jen   G.     11   (bosu assist on toes to bar)
Mike        11  
Reagan     9  (one tire box and toes to bar assist)
Gracie       9   (one tire box and toes to bar assist)
Brittany    12   (bosu assist on toes to bar)
Anthony     7

11/30 WOD

Work Out
max push-ups to failure
then for time
50 double unders
20 bar facing burpees
50 hammer swings
20 burpees
50 fight rope (double wave)
20 power push-ups
50 sit-ups

Brian      35    18:00
Derrek   38   20:00
Anthony  18  16:43
Jen   G.   16   17:20
Beth        12     20:05
Jill            20 knees     30:30

11/29 WOD

Workout (21-15-9)
hang cleans  135 lbs for the guys
pull-ups  
ring jumps
roll outs

This WOD was a good challenge for most.    As we get better with technique, the hang cleans will be much easier.    Points to remember.  1.  "Hang" the bar as if your arms are ropes ( I rest the bar on top of my legs).   2.  Start pull/push with the hips. Your legs can actually help "push" the bar.  Accelerate the bar and then "Catch" it quickly.  3. "Catch" with a small squat .  You can not use your arms and get a heavy load up.   The heavier the load the more leg and hips you will need to utilize and the the deeper the squat on the catch.    BrianJ

Mike S.  24:48
Derrek   27:03 (no assist)
Anthony  24:58
Bill         26:11
Brian      18:00  + 1.5 min penalty  (bar dips for ring jumps)
Brittany 
Jill
Marco
Randy

11/28 WOD

Work Out ( 2 cycles - 13/10 lbs)
20 lunges with med ball
20 lunges with twist
20 bosu thrusters with MB
20 bosu tricepts with MB
20 bosu squats with MB
20 bosu side squats with MB
20 wall ball on bosu
20 sit ups

8 am to 12 pm workouts

Members,

If you plan for a workout from 8 am to 12 pm (M-Th), please let us know so that we will be sure to have a trainer available.    I will be in and out during these times.    These times are generally slow for our Xfit workouts and we hope more members will start attending during these times.   Please let us know.

BrianJ

11/26 WOD

Work Out
1 hill
10 push-ups with feet on big tire
3 over the wall
200 meter
10 RR tie flips
3 save the buddy

Charlene  36:55
Dusty     21:50
Gracie    38:50

11/25 WOD (Fight Gone Bad)

Work Out (3 rounds- 1 min each)
wall ball
box jump  (27/ 16 in. box)
sumo high pull
stat bike
push press
rest

Anthony   241
Bill           245
Derrek     275
Shayne     349
Brian        267
Cindy       254
Misty      306  (mod)
Jenn G.    270 (mod)
Susan       350 (mod)
Abie         239
Will   R.    233
Beth         255
Britt         284
Marco     204
Jen   A.   206

11/23 WOD

Work Out (AMRAP 20 min.)
100 jump rope
10 push-ups (release)
10 box jumps / 20 step-ups/ tire flips
10 bar kickers (low to high)
10 dead lifts (135/ 95#)

Beth 4 + 25 jump rope
Derrek 5 + jump rope
Redae 3
Brian  5 +to bar kickers
Shannan 3 + jump rope
Terran  3 +jump rope
Brittany 5 + to bar kickers
Susan  5
Alma  3 + 30 undulation

11/ 22 WOD (Grace)

Warm ( recovery from 11/21)
20 squat thrust
20 sec squat hold
20 mnt climbers
20 sec squat pulse
20 sit-ups
20 sec wall sit
20 knees to shoulders

Work Out (Grace)
30 reps 135/65  lbs ground to overhead

then

AMRAP (10 min)
15 tire slams
10 ab wall ball
5 push-ups on med ball (chest to ball)

Anthony  B.  7  15 min
Bill               7   15 min
Will              6   15 min
Brian            8  15 min

Jen  A.  6 + 10 ab ball + 5 pushups
Gracie   4
Reagan    4
Charlene  5 + 15 tire slames
Jessica   5
Julie    4
Jenny   4
Anthony  5

11/21 WOD

Work Out (2 cycles)
50 double unders
10 suspended push-ups
3 rope climbs
25 box jump
10 tire flips
30 wall ball
60 sec rest

11/19 WOD

Work Out (3 cycles/rounds)
5 corner dead lift
10 OH squat (75/45)
15 toes to bar/ roll outs/ knees to elbow
20 site-ups
25 undulation (slammers/explosions/ wave)

Dusty   17:05
Gracie  24:00
Charlene 24:35
Anthony 19:25 (95 lb OH squat)
Derrek  21:00
Caroline 19:40
Jill  25:15
Randy 22:22
Brian 19:00
Susan  16:22

11/17 WOD (Helen)

Work Out (3 rounds for time)

400 meter/ 40 box jump/ 60 steps

21 DB swings ( 2 x 20, 20) or tire slams

12 pull-ups

Will 18:09

Mike S. 11:30  (assisted)

Kyle S.  13:00  (assisted)

Cindy S. 13:20 (assisted)

Alma    15:20 (step ups)

Jill         19:50 (box jumps)

Randy    23:40 (assisted)

Bill   19:20   (40 box jumps each round )

Brian  11:40 (tire slams)

Jennifer  12:48  (assisted)

Beth   15:23 (box jumps)
DerreK 16:00 (one round with box jumps)

After this workout, we determined that 40 box jumps is not equivelent to 400 meters. It should be more like at 35.  In addition,  we need to get a verification of distance of the 400 meter.   I ran the first leg in 105 sec at a good pace.   My 400 time should be around 80 sec at a good pace.   BrianJ

11/15 WOD

Work Out ( 3 cycles/ rounds)
10 ring jumps
10 dips on bar (scale -bench)
5   chest to bar (focus on this )( scale - use bands/ jump)
10 sec chin to bar hang
10 sec straight bar hand
200  meter
1 min. rest

11/14 WOD

WorkOut (3 cycles/rounds - for time)
30 wall ball  (20/13#)
30 power snatch (75/ 33 lbs)
30 V-ups
1 min. rest

Mike S. 23:40
Brian J.  24:30
Cindy   24:15
Renea   24:57 (mod)
Jenn G.  23:54
Brittany  24:12  @ 45 lb snatch (strong)
Marco 30:40  (mod)
Anthony 22:10
Derrek  23:40
Will   33:35
Dusty  33:25
Charlene  26:00
Gracie  25:00
Julie 
Bill
Alma    25:55
Randy   25:25
J ill       31:30
Susan  T.  18:18  @ 45 lb snatch (strong)

My lower back is really sore.  Mike and I made the mistake of taking our snatches too close to the floor.   Everyone made big improvements in their snatch form.  Hard not to when you do 90 of them. 

11/11 WOD

Work Out (4 cycles)
10 sumo high pull (115/65)
5    wall walks or laps bear crawl
10  tire flips
10 box jumps
2 min. rest

Anthony
Mike S.
Derrek
Brian       29:20
Jill
Dusty    16:28
Gracie   16:28

11/9 WOD

Work Out (AMRAP - 20 min.)
1   200 meter run
5   body blasters
15 squats (butt to ball)

Beth            3 + 3 body blasters
Caroline      3
Shannon     5
Jennifer G. 6
Brian         7
Derrek     6 + 200 meter
Will          5  + 200 meter
Cindy S.   5 + 200 meter + 5 blasters
Renea      3 + 3 blasters
Jenn. A.    4
Dusty        5
Alma        4
Anthony   4

Work Out start times

Agian, we are becoming very busy in the evenings.  Thanks for your support.  In order to help manage our demand and make your workout run smoother we will now have WOD start times at 5:00, 5:30, and 6:00pm.   This will help us better group people.   It will also help enhance your work out experience.  If you would like to secure a specific time, please let us know.   We will have no more than 8 people starting at any given start time for now.   Your warm-up will be done before the WOD start-time.   We plan to start having warm-ups done soley on the pilates mat area.

We are not very busy between 9am to 3 pm, so coming at these times is ideal. 

BrianJ

11/8 WOD

Work Out  (21-15-9)
Shoulders to OH (115/45)
DB lawn mowers (10/5 lb)
knees to elbow
wall ball (20/13 lb)
15 sec ea.  (low plank/high plank/ left plank/ right plank)
30 sec rest and water

Mike S.  22:50 (30 sec planks)
Derrek  24:25  (30 sec planks)
Anthony 24:07 @ 145lbs on last set (30 sec planks)
Brian 32:15   (30 sec planks)
Cindy 22:00
Kyle 14:45    15 lb bar for OH
Renea 31:55
Jennifer  20:00 

11/7 WOD (Jack Rabbit)

Work Out (15 sec rest will be needed between excercises)
50 jumping squats (butt to tire)
50 explosions
50 box jumps
50 slammers
50 jumping lunges
50 plank knees to shoulder
50 hammer swings
50 floor wipers (25 ea. side)
50 double unders

Brian 26:35
Anthony  28:45
Marco   40:00
Dusty   36:16

11/5 WOD

Work Out ( 2 cycles/rounds)
400 meter (100 slow, 100 fast, 100 slow, 100 fast)
30 sit-ups
15 ea. leg travel lunges with MB twist
15 ea. arm ring side pull-ups
400 meter (as above)
2 laps bear crawl
2 laps tire drag
20 criss cross abs

Will 36:50
Caroline
Jill

11/3 WOD

Work Out (AMRAP)
10 db thrusters (20/10 lb)
10 tire flip & hop with push-up
10 ring dips
10 box jumps

Linda 4
Beth 4.5
Shannon  4
Cindy  6
Kyle 3
Gracie 5
Dusty 4
Charlene 3
Anthony  4.5
Derrek 5
Brittany 6
Alma 5
Randy 7 and 10 thrusters and 9 tire flips
Will  5 and 10 db thrusters and 3 tire flips

11/2 WOD (Power 15)

Work Out (2 cycles for time)
15 dead lift (225/135)
1 400 meter
15 RR tie flips
15 pull-ups/ 30 rope pull-ups
15 toes to bar/ 30 knees to elbow/ 50 sit-ups
50 double unders

Brian 30:00
Shannon  40:20
Anthony 24:46
Dusty 19:55
Brittany  33:51

11/1 WOD (Fight Gone Bad)

Workout (1 min. each- 3 rounds-count total reps)
wall ball (20/13 lb)
undulation (explosions or slammers)
box jumps (3tire/2 tire)
push press ( 95/ 45 lbs
hammer swings (rock hammer/5 lb hammer)
rest

We will do this one again soon.   We will eliminate the undulation and insert sumo high pulls.  We will also insert small tire flips in for hammer swings.  Undulation and hammer swings are difficult to count full reps on. 

Below, I posted reps that I know are valid. 

Anthony    258
Bill            276
Derrek      300
Mike  S.    313
Brian         320
Shannon    305







 

10/31 WOD

Workout (21-15-9)
front squat (95/45)
side suicides (each side)
sumo high pull dead lift
plank knees to shoulder (ea. side)
swinging dumbell flies (20/10 lb)
mountain climbers (ea. side)
supermans
1 min. rest

Cindy 24:50
Mike S.
Brittany
Beth
Anthony  32:33

10/29 WOD

Work Out (3 cycles/ rounds)
around the world wall ball
2 rope climbs
10/10 side lunges with dumbell (20/10 lb dbs)
10/10 push-up with dumbell row (20/10 lb dbs)
10 frog jumps (forward and back = 1)

We had 7 people come for the Sat. work out.  Good job.  Also, we have 4 new members.  Please welcome Charlene, Gracie, Jessie, and Karsten.

Gift Certificates for the Holidays

Give the gift of fitness.

Gift Certificates will be available.    In addition, to the standard monthly memberships, we will offer the below on gift certificates.

Free intro + 5 visits for $45  ($8.33/ visit) Add T-shirt => $55*
Free intro + 3 visits for $25  ($6.25/ visit) (Limit one gift per person) Add T-shirt => $35 *
Free intro + 10 visits for $80 ($7.27/ visit)  Add T-shirt => $85 *

*T-shirts => based on availability through current inventory
T-shirt => custom order = $15 each

10/27 WOD

A few weeks ago, our X-fit Team finished the USMC Mud Run in just under 2 hours which was in the middle of the pack of over 2,000 teams. We even had two members injured at the start of the race.   Good job ladies.   For the next run, we need some guys to represent.

Work Out (21-15-9)

power snatches

walking lunges with Log/10 lb DBs

pull-ups

AB role outs

60 sec rest

Randy S.            24:30
Brian   J.            19:05 (rope pull-ups)
Cindy and Kyle  16:50 (rope pull-ups)
Jennifer A.          18:00  (rope pull-ups)
Alma C.             17:50  (cleans and rope pull-ups)
Randy C.           35:00
Mike S.              22:00
Bill                     26:35 (rope pull-ups)
Anthony             26:48
Derrek               21:25


Brian J. : I liked the snatches.   I also found some good training excercises that will help us do them better.
Dead lift
Shrugs with a toe lift
High shrugs to overhead

Consistency

Consistency

The above link has a great article that every one should read.

Live Long - Live Strong

10/25 WOD (Ball 15)

Work Out (4 cycles/rounds)
15 box jumps
15 AB wall ball
15 pass med ball on bosu
15 small tire flips
1 200 meter run
drink water

Mike S./ Brian    25:30
Anthony/ Bill       28:00
Will                    29:50
Cindy S./ Kyle   34:00
Derrek               32:14
Shannon             38:00

10/24 WOD

Work Out (21-15-9)
barbell thrusters
tire slams
rope pull-ups
double unders
floor wipers
60 sec rest

10/19 WOD (500)

Work Out (500 reps of any combo with 100 max of any item)
sumo high pull
shoulder to overhead
double unders
box jumps
wall ball
pull-ups
ring jumps
knees to elbow
bar kickers
large tire flips
buddy saves
small tire flip with ho
burpees

Members,  please feel free to post comments on workouts.    We are always looking for feedback so that we can adjust and improve.  

I enjoyed this workout; however, we need an  easier method of counting reps.   I wasted time trying to see if I had hit the 500 mark.  BrianJ

Mike S.  500/  48:47
Jenn A.   250/ 56:40
Anthony 500/ 45:35
Dusty    300/ 25:35
Beth     300/ 42:50
Brittany 320/ 44:00
Susan T. 500/ 49:20
Brian  J.  500/ 40:00
Randy S.  500/ 55:30

10/18 WOD (The Farmer)

Work Out (4 cycles)
1 hill
10 push-ups
2 over the wall
2 buddy saves
10 tire flips
Rest 60 sec at 100 meter start line (required)
100 meter sprint for time


3 laps tire drag

10/17 WOD (Phoebs)

Workout (1 cycle)
30 wall ball
15 box jumps
15 press
50 crunches
5 rope climb
15 bosu squat jumps
15 pull-ups
15 box jumps
2 min. undulation
20 knees to elbows/hanging knee pulls
25 push-ups
40 criss cross abs
400 m run

Randy S.   21:15
Brian (modify)
Shannon
Jennifer
Mike    21:00
Anthony  28:40
Bill      26:50
Will   36:20

10/14 WOD (The Clean Dead Crawl)

Workout (21-15-9-3)
squat clean (95, 45)
double under
dead lift
box jump
2 laps crab crawl

Next week start times

X-fit members,

Starting next week, we will request that members try to show up on the half hour for those members wishing to work out after 4:00 pm.  In other words, we will try to start you in groups at 4:30, 5:00, 5:30, 6:00,  and 6:30.   By doing this,  we can have better organized workouts since we are getting quite busy in the evenings.   Ideally,  we would like to have no more than 6 people for each time slot.    Please help us organize you in  a time slot. 

Also, we are usually quite slow on Fridays after our 6 am class, so we will start closing at 12:00 noon; however, you are quite welcome to schedule your workout after 12:00 noon to 6:00 pm by appointment.   In addition,  Sat. workouts will be by appointment since Saturdays are typically slow.  Please make your appointment the day before. 

BrianJ

10/13 WOD (PULL, HOP, & SLAM)

Work out (AMRAP - 25 min.)
5 pull-ups
10 tire flip & hops with release push-up
15 tire slams
100 meter run

Tarren  4 cycles + 5 pull-ups + 10 tire flips
Shannon 4 cycles + 5 pull-ups + 3 tire flips
Cindy  5 cycles + 5 pullups + 1 tire flip
Kyle 3 cycles
Abie  4 cycles
Anthony 5 cycles
Dusty 4 cycles
Randy S. 5 cycles
Mike S.   6 cycles

10/13 WOD

Today we will try a new excercise.   

Tire slams
Come in and try them.

Work Out tip:  For push-ups,  I encourage them being done on dumbells.   That extra inch going deep is good.  Also, dumbbells are easier on the wrists. 

For a valid push-up, the chest should touch the floor.  In the crossfit games, they are doing "release" push-ups.  We will start doing these.

10/12 WOD (Fun Fifty)

Susan and Brittany did "Insanity"
Insanity is a good change from crossfit; however, it is high impact.  Be prepared to move and jump.

Workout ( Fun 50 - 1 cycle for time)
50 wall ball
50 travel lunges
50 push-ups
50 sit-ups
50 squats (butt to ball)

Then outside
10 RR tie flips
5 buddy saves

Mike S. 10:52
Brian  10:13
Anthony 13:56
Dusty  18:30

Closed at 10:30 this Sat. (Oct. 15)

Xfit will be attending the USMC mud run this Sat. in Columbia, SC so we will need to close by 10:30 am. 
Get in early for your workout.

10/11 WOD

Work out (2 rounds/cycles)

1 hill
10 front squat (135, 65)
10 shoulder to overhead / jerk press (135,65)
10 ring jumps with ab crunch
10 ring dips or 15 rope tricepts
20 double unders

Anthony 25:00
Derrek  25:50
Bill     26:20
Brittany  26:00
Beth 27:00

10/7 to 10/10 WOD (Bosu Ball Buster)

Workout (all performed on bosu and with med ball)

20 squats
20 clean and press
20 wall ball
8/8/8 med ball push-ups (touch nose to ball at center rep)
10 med ball flies
10/10 courtse
60 sec rest

Actual workout time = 30 min.

10/6 WOD

Work Out
Push Press (5,5,3,3,3)

then for time
1 sled push (80 ft)(90,40 lbs with sled)
1 rope climb
8 monster hops (up-in-out)
200 meter run
1 rope climb
8 monster tire hops
200 meter
1 rope climb
8 monster tire hops
4 buddy saves

Will (115,12:10)
Randy S. (95, 12:50) He saved the tree buddy.  Bonus points.
Mike S.  (140, 8:20)
Shannon ( 16:20)
Anthony (175, 12:51)
Bill (175, 9:47)

10/5 WOD

Warm - 2 cycles
1 min jump rope
15 ER shoulder with band
15 air squats (butt to ball)

Workout - AMRAP for each item for the min. listed - count total cum reps - cont. clock
1 burpees
2 pull-ups
3 thrusters
4 farmers
5 10-push ups 10-sit ups
6 sumo high pull

Shannon   141
Mike S.    141.5
Derrek    152
Dusty   155
Anthony  147
Caroline   130

Closed this Fri. at 12:00 and Sat. 10/8

Members,

I am going to a tennis tournament this coming weekend.   We must close by 12:00 on Friday and be closed on Sat. ; however, let us know if you want to do a workout on Sat. morning or Fri. afternnoon and we can arrange for you to have access to the gym.

Or you can simply do the outdoor workout that will be posted on the door.   Be prepared to "save the buddy".

BrianJ

10/4 WOD (Freight Train)

Warm
15 bosu band squats
400 meter jog
30 sec undulation
10 burpees

Work Out (AMRAP 22 min)
10 burpee pull-ups
10 explosions (undulation)
10 ring jumps
8 knees to elbow
12 clean and press (45 lb bar)

10/1 to 10/3 WOD

Warm
20 air squats with overhead band
1 hill
practice overhead squat

Work out
21 OH squat (bar only )
21 chest to bar
3 tire drag
15 OH squat (bar)
15 chest to bar
2 tire drag
9 OH squat (bar)
9 chest to bar
1 tire drag

Will 30:40
Brett 20:00
Anthony 12:40

9/29 WOD

Warm
15 squats with band
2 min. jump rope
20 power lunges
10 sumo high pull (bar only)

Work Out (21-15-9)
corner dead lift or power cleans
swinging dumbell flies
bar kickers (low to high)
hammer swings
200 meter sprint
2 min. rest

9/28 WOD (Barbara 400)

Warm
1 hill
10 burpees
1 min. jump rope

Work Out (3 cycles)
20 pull-ups
30 push-ups
40 sit-ups
50 squats
400 meter run

9/27 WOD (Elizabeth)

Warm
15 air squats with band row
20 jacks
10 travel lunges
15 shoulder ER with band

Workout
Clean 135/95 lbs
ring dips or rope tricepts
sit ups
60 sec rest

9/26 WOD (Pyramid Plyo)

Warm
15 bosu band squats
1 min.  jump rope
1 hill

Work out
10 burpee pull-ups
20 tire flips
30 box jumps
40 double unders
50 undulation (10 exp, 40 boxers)
40 wall ball
30 ab wall ball
20 ring inverts (or jumps)
8 buddy saves
5 over the wall
1 400 meter run

Brian 30:08
Mike S. 29:19
Susan T. 28:43
Shannon 40:00
Julie  34:42
Jennifer 34:30
Beth 39:40
Brittney 37:16
Brett 39:00

9/23 WOD (Chelsea)

One cycle each min. for 30 min.
5 pull-ups
10 push-ups
15 squats

9/20 WOD

Warm (2 cycles)
1 min jump rope
10 wall ball
30 sec undulation
10 squat thrusts

Work Out (2 cycles)
1 400 meter
5 sumo high pull
10 front squat
20 box jump
30 suspended push-ups -15 hand/15 feet
40 pull-ups (20 rope/ 20 ring pull-ups)
50 wall ball
60 sit-ups
70 sec rest

Jennifer 43:20
Brad  53:45
Wes  41:00
Julie  41:15
Brett  40:00
Tara  40:45
Mike S. 35:20
Brian  DNF

9/19 WOD

Work Out (Reps 21-15-9 for time)
barbell thrusters (95/45 lbs)
ring jumps
toes to bar

Shannon 25:30
Brett 17:40
Brian 18:56
Randy 27:30
Will  23:40
Susan 10:59

9/17 WOD

Warm
15 dbl arm outs
20 three count jacks
10 squat trusts
10 wall ball
1 min high knees

Work Out ( 5 cycles)
5 power snatches
5  burpee pull-ups
5 double unders
5 tire flip and hops with push-up
5  wall ball

9/13 WOD

Warm
20 up and over tires
1 hill
15 small flips

Work Out (AMRAP 25 min)
5 dead lift
20 box jump
10 burpees
20 criss/cross abs

Mike     6   (three tire box, 135 lb dead)
Derrek  6   (three tire box, 135 lb dead)
Brian    6    (four tire box, 115 lb dead)
Julie      6   (two tire box, 95 lb dead)
Jennifer 6   (two tire box, 95 lb dead)
Jill         4    (two tire box, 65 lb dead)
Randy  3    (three tire box, 135 lb dead)
Susan   8    (two tire box, 95 lb dead)

9/8 Work Out (500) see 7/27

Warm Up20 air squats
400 meter

Work Out - 500 reps of any combo of below - 100 max any single item (lite = 300 total/ 50 max)
push press (50% body weight)
double unders
box jumps
wall ball
pull-ups
ring jumps
knees to elbow or bar kickers
sumo high pull (50% bw)
larg tire flips
save your buddy ( 1 save = 3 count)

From 7/27  
            quantity         time
Derrek        500              43
John           550            1:15
Wes           300            32
Brian          500             43

9/7 WOD (Sideways)

Warm 3 cycles
10 ea. side step ups
10 ea. leg  side knees to elbows
30 sec. heisman

Workout (10 ea. side all - 2 cycles)
side leaning arm pull-ups on rings
side traveling squats
side plank push-ups
globe twist
side wallball
side arm undulation
side suicides
trunk rotation (bosu with MB)
pogos
side crunches on bosu

9/2 WOD

Warm (2 cycles)
15 slow air squats with butt marker
15 three count jumping jacks
1 min. jump rope

WOD (AMRAP 20 min.)
10 corner dead lift
10 air squats
10 bosu ab wall ball
30 sec hold air squat
10 super push-ups
10 air squats
10/10 plank knees to shoulder
30 sec air squat

8 buddy saves

9/1 WOD (The 40 x 400)

Warm
15 air squats
15 wall ball
15 burpees
1 min.  rope undulation

Work Out - for time
40 dumbell swing thrusters
400 meter
40 wall ball
400 meter
40 box jumps
400 meter
40 ring jumps
400 meter
40 hammer swings
400 meter
40 tire flips

Brett 39:00
Brian 36:15
Will 45:20
Susan  31:20
Derrek 34:37

8/31 WOD

Warm (2 cycles)
400 meter
10 wall ball
10 box jumps

AMRAP  25 min.
8 sumo high pulls (95/45)
4 rope climbs
walking lunges to bridge and back
20 sit ups

8/30 WOD

Warm (2 cycles)
1 min jump rope
1 min undulation
8 knees to elbows

Work Out (3 cycles)
 8 front squat and push press
80 jump rope
8 rope vaults/kickers
8 monster tire hop overs
4 over the wall
30 sec strait bar hang
30 sec rest

To date event standings

Obstacle
1 Keith
2 John F.
3 Mike C.

Hill
1 Wes
2 Mike S.
3 Will

RR ties
1 Mike C.
2 Keith
3 Mike S.

400 meter
1 Mike C.
2 Wes
3 Will

Points
Keith        3+2 =5
John F.     2
Mike C.   1+3+3 = 7
Wes          3+2 = 5
Mike S.     2+1 = 3
Will           1+1 = 2

8/29 WOD (Rings & Ropes)

Warm - 2 cycles
1 min. jump rope
1 min. undulation (2 arms)
8 knees to elbows

Workout (2 cycles/ lite = 1 cycle)
15 ring jumps
100 jump rope
10 pull-ups rings
10 pull-ups ropes
20/ 20 side traveling squats with band
15/15 standing knees to elbows on rings (obliques)
25 suspended push-ups
10 tricepts rings
10 tricep ropes

Monday is a drag
3 laps tire drag

8/27 WOD (Filthy Fifty)

Warm up (1 min each - 2 cycles)
air squats
plank
job
russians

Work Out
50 pull-ups
50 box jumps
50 push ups
50 wall ball
50 double unders
50 sit-ups

Brian 31:50
Derreck 32:50
Will   44:00
Brett  35:30
Wes   33:30
Shannon  35:50
Susan    ?

8/24 WOD

Warm up
1 min undulation
1 hill
10 burpees

Work out (AMRAP 25 min.  /  lite 18 min)
8 body blasters
15 wall ball
50 jump rope

8/23 WOD

We have beautiful weather today.  We will play out side.

Warm up
15 air squats
400 meter
1 hill

Work Out - 3 cycles (lite workout = 2 cycles)
10 tire flips
10 RR tie flips
10 tire hops (monster tire)
5 buddy saves

8/22 WOD

Warm Up (30 sec ea. - 2 cycles)
jog
butt kickers
mummies
heisman
heisman three step

Work Out - 1 min ea.
Undulation
   two arm alternating
   body side to side
   inners
   outers
   slammers
1 min rest
elbow plank
jump rope
side plank (30 sec ea side)
wall ball
hammer swings
2 min rest
40 push-ups on dumbells
20 pull-ups
100 sit-ups

Closed this Sat. 8/20

We will be closing early this Friday at 5:00 and we will not be open Sat.

See everyone Monday.

Also, we now have competition events for time.
For each event first place = 3 points, second = 2, and third = 1.   
Person with the most total points wins an X-fit t-shirt.
All times must be in by Aug. 28.    As many attemps as you like until due date.

400 meter run
The hill
10 railroad tie flips
2 laps obstacle course

WOD 8/18 & 8/19

Warm up
15 air squats
1 min undulation
1 min jump rope
10 burpees
400 meter

Work Out - AMRAP 20 min
8 power jacks
8 ring jumps with tricept push
8 close grip pull ups
8 bar kickers (low to high)
8 double unders

8/15 WOD

Warm Up
20 small tire flips
1 undulation
10 clean squat and push press (45/20 lb)

Work Out - 3 cycles for time
12-10-8 clean and front squat and push press (3/4 body weight)
25 box jump
25 bosu Ab wall ball
2 rope climbs

WOD 8/13 (Freight Train)

Warm Up - 2 cycles
15 bosu band squats
400 meter run
10 burpees

Work Out - AMRAP - 25 min
10 burpee pull ups
10 explosions (undulation)
10 ring jumps
8 knees to elbow
12 clean and press (45 lb bar)

8/11 WOD (Spartan 300)

Warm up - 30 sec each - 2 cycles
jog
heisman
heisman 3 step
butt kicks
mummies
high knees

Work Out - for time - complete each before going to another
25 pull ups
50 deadlifts (135/75 lbs)
50 push-ups
50 box jumps
50 floor wipers
50 clean and press (45/30 lbs)
25 pull-ups

Will 42:30
Mike 30:06

8/10 WOD (The Fiveash)

Warm Up - 2 cycles
15 band squats on bosu
1 min. jump rope
1 min. undulation

Work Out
1 hill run
20 push-ups at top of hill
20 sit-ups at top
20 twist lunges with med. ball
10 tire hoppers on monster tire
10 tire flips
2 over the wall
1 hill run
1 min. side plank ea. side
10 bar kickers ( low to high)
1 hill run

8/9 Work Out

Warm Up
20 walking lunges
1 hill
10 burpees

Work Out - 3 cycles
12 corner dead lift
8/8 single arm upright rows
20 wall ball with butt marker
10 power push-ups
400 meter run or 15 triple box jump

Outside
50/30 tire flips
8/4 buddy saves

8/8 Work Out

Warm Up
1 min jump rope
400 meter run
1 min. undulation
400 meter run

Work Out - AMRAP - 18 min
8 clean and jerk (80/50 % body weight)
15 box jump ( 3 tire = 26 in)
6 ring jumps with knee crunch

Outside
Double cycle obstacle course for time

8/5 Work Out

Warm Up
20 air squats
20 small tire flips
15 burpees
15 small tire flips

Work Out - AMRAP 30 min.
12 military press (45 lb bar)
8 hindu push-ups
2 laps tire drag

Out Side
100 tire flips

Wes   4
Mike  6
Derrek 6

8/4 Work Out

Warm up
15 air squats
10/10 side to side squats
400 meter run
1 min jump rope

Work Out for time
50 dbl unders
90 situps
40 dbl unders
70 air squats
30 dbl unders
50 floor wipers
30 pull-ups
10 double unders
10 burpees

Brian  29:44

8/3 Work Out

Warm-up
15 air squats
1 min jump rope
1 min rope undulation
1 hill run

Work Out- 3 cycles
10/10 dumbell lawnmowers
20 wall ball
8/8/8 pushp-ups on med ball (chin to ball)
20 wall ball
15 wall ball pass on bosu
90 sec rest

8/1 Work Out

Warm-up
1 min. jump rope
400 meter run
1 min.  double arm undulation

Work Out - 4 cycles
12-10-8-6 front squats
12 rope tricepts or 6 ring dips
8 ring swings
2 laps crab walk

7/30 Work Out

Warm up
medicine ball cleans
400 meter
2 min. jump rope

Work Out - AMRAP- 18 min.
12-10-8-6 power cleans
20 box jumps
8 burpee pull-ups

rest for 2 min.

2 cycles of
15 tire hoppers with push-up
50 crunches

7/29 Work Out

Warm Up
10 reps of each below without weight

Work Out - with plate or medicine ball - 3 cycles
15 walking lunges -weight over head
15 lunges - side to side
15 thrusters
15 tricepts
15 courtsies
15 bosu squats - weight out
15 bosu side squats
15 busu crunches
5 round the horn box jumps
15 bar kickers
2 min rest

Actual workout time - 32 min. +  6 min warm up

7/28 Work Out

Warm Up
20 air squats
400 meter run
20/20 bicycle crunches
20 air squats

Work Out - 1 min. each - 2 cycles
undulation
   - alternate wave
    - double arm wave
   - inners
   - outers
   - rest
Hammer to tire
Corner dead lift
Kick bag
jump rope
bosu band squats
run hill/ 400 meter
rest - 2 min.

Outside
2 obstacle course

7/27 Work Out (500)

Warm Up
20 air squats
400 meter

Work Out - 500 reps of any combo of below - 100 max any single item
push press (50% body weight)
double unders
box jumps
wall ball
pull-ups
ring jumps
knees to elbow or bar kickers
sumo high pull (50% bw)
larg tire flips
save your buddy ( 1 save = 3 count)

                quantity         time
Derrek        500              43
John           550            1:15
Wes           300            32
Brian          500             43

7/26 Work Out

Warm Up - 2 cycles
30 band squats on bosu
30 sec jump rope two legs
30 sec jump rope left leg
30 sec jump rope right leg
30 sec jump rope running
20/20 criss-cross sit-ups

Work Out -
3 cycles - 30 sec each
burpees
sit-ups
wall ball
push-ups
plank
bicycle crunches
superman
rest

2 cycles
30 box jumps ( side to side)
8 bar kickers (low to high)
20 slammers (undulation)
20 sumo high pulls (45 lb)
8 bar kickers (high to low)
90 sec rest

7/25 Work Out

Warm Up - 2 cycles
30 air squats
30 wall ball
15 burpees

Work Out - AMRAP 30 min.
10 front squats
400 meter run
10 incline bench
8 rope dips
30 sec bar hang

Derrick   5
Mike      5
Brit        6   (modified)
Amber   6   (modified)
Brian     4.5


Tire Flips

7/22 Work Out

Warm up - 2 cycles
15 air squats
400 meter run
10 explosions (undulation)

Work Out -18-12-8-5 of the below
dead lift (3/4 BW)
ring jumps
explosions
side arm undulation
knees to elbows
60 sec rest

Outside finish
drag tire - 4 laps
or flip tire - 40

7/20 Work Out

Warm Up
5 min. tire flip ( tracker trailer tire)

Work-out  AMRAP 20 min.
20 box jumps
10 burpee pull-ups
5 knees to elbows

Cycles Achieved
Wes      5.5     (modified)
Mike     6        (modified)
Derrek  6
Susan      7       (modified)
Brian       7
John       5      (modified)
Elijah      4      (modified)    

7/19 Work Out

Warm-up
20 medicine ball cleans
1 hill
1 min. jump rope

Work Out - 2 cycles
10 double unders
5 criss-cross rope
20/20 side to side m. ball crunches
8 jerk press
20 wall ball on bosu
2 rope climbs
1 min. hammer

Outside
2 obstical course cycles

7/18 Work Out

Warm up
20 air squats
1 min jump rope
10 burpees
2 min jump rope

Work out - 3 cycles of the below
8 ring jumps
25 rope explosions (undulation)
8 knees to elbows
15 tire hoppers

7/14 Work Out

Warm Up
20 air squats
1 min jump rope
10 burpees
400 meter

Work Out - 3 cycles of the below for time
10 sumo high pulls
20 wall balls
8 ring jumps
15   45 lb  military press

Outside
25 tire flips
2 laps tire drag

Actual workout time = 22 min.

7/13 Work Out

Warm-up
15 air squats
2 min jump rope
400 meter run

Work Out  - 3 cycles of below
8 pull-ups
Round the horn wall ball (6,6,10,10,13,13,20)
8 toe clickers

7-12 Work Out

Warm-up m- 2 cycles
10 burpees
8 ring jumps
20 step ups
20 leg pull back

Work out - 3 cycles
20 wall ball
25 traveling lunges with MB rotation
20 tricept dips on bench with strait legs
10 knees to elbow
10 side plank push-ups
30 presses with plate on bosu

Tire drag - 2 laps
walk hill with weighted vest

7/9 Workout

Warm-up
Run hill 2 times

4 cycles of the below
8 pull-ups
15 press with 45 lbs
25 air squats
25 push-ups

7/8 Workout

Warm up   - three cycles
1 min jump rope
5 ring jumps

Work out - two cycles
Rope undulation - 30 sec each of below
      single arm right
      single arm left
      slammers
      inners
      outers
      boxers

60 sec each of the below
   hammer
   air squats
    wall ball

STRETCH

7/7 Work out

Warm up - 2 cycles
20 air squats
10 burpees
30 step-ups

Work out - 2 cycles
15 front squat and press
30 push-ups
3 rope climbs
30 step-ups on the bosu

Song - Balls to the Wall - alternate below
crunches/criss cross leg out/ superman
wall ball

9 railroad tie flips

Actual Workout time  =  35 min.

7/5 Workout

Warm-up - 2 cycles of the below
1 min. jump rope
10 ring jumps
400 meter run

Workout - 3 cycles of the below
20 dumbell thrusters
10 pull-ups
20 box jumps
10 knees to elbow
15 bag flips
15 undulation on each arm
60 sec breath

STRETCH!!

Actual Total Time with Warm-up  =>  30 min.

6/30 Work out

#1 
AMRAP 30minutes
15 air squats
tennis stretch
4 rope climbs
15 sumo squats
15 push press
15 overhead tricepts
10 front squats
20 sit-ups

Stretch

6/28 Workout

30 air squats

2 cycles of the below
30 wall ball
15 sumo dead lift
20 walk lunges with plate
20 kneeling medicine ball throws with push-up
10 suspended push-ups
30 undulation explosions
50 box jumps
8 pull-ups
60 second breath

STRETCH

Actual time with warm-up = 35 min.

6/27 Work out

30 air squats
30 wall ball

3 cycles of the below
8 front squats
8 shoulder press
8 push press
elbow plank for max time

Finish with 15 railroad tie flips

6/25 Workout

Warm-up and work out


400 meter run
20 ring jumps
400 meter run
20 ring jumps
20/20 single arm undulation
20 side arm undulation
60 tire flips
5 laps tire drag
5 save my buddy
400 meter run
STRETCH!

Actual time = 40 min.

6/23 Work out

AMRAP in 20 min.

15 box jumps
8 x 3 push-ups on medicine ball ( left, top, right)
30 sitting medicine ball passes

Actual reps by author (3.5)

6/21 Work out

Warm-up
5 min jump rope
20 hammer swings

Work-out
25 walking lunge
20 pull-ups
50 box jumps
25 dips
20 elbow to knees
15 dumbell lawn mowers
30 sit-ups
20 squat press dumbells
30 wall ball
400 meter run
4 buddy saves

Actual Time = 30 min.

6/20 Work out

Cardio/Ab Day

Warm-up  30 sec each x 3 cycles
jog in place
power jacks
heels up
ski abs

Work out
20 push-ups on the Bosu
1 min. heismans on bosu
1 min. plank
15 squat jumps on the bosu
15 dips on tire
15 lunges on bosu
20 strait leg crunches on bosu
12 bag flips
600 meter run
40 ab criss cross on bosu
15 wall ball
1 min. Russians
20 dips on tire
15 elbow blank knees to side
12 bag flips
15 supine plate press
15 boxjumps
20 seated medicine ball pass
30 wall ball

Actual Workout Time - 33 min.

6/17 work out

Warm up - 2 cycles of the below
15 air squats
50 jump rope
10 burpees

Work out

4 cycles of the below
15 bag flips
20   wall ball
10  pull-ups
30  plank - knees to side
12 military press
10 tricepts on ropes
60 sec breather

Actual times 
cycle 1 4:33 + 60 sec breather
cycle 2  4:37 + 60 sec breath
cycle 3  5:10 + 60 sec breath

Total workout + warm-up  = 28:28

6/15 Workout

Warm-up

20 Rock hammer swings
20 Air squats
2 min. - Jump rope

Work-out

3 cycles of the below
15  squats   (95 lbs)
40  up and overs  ( bosu on top of one tire )
15 dumbell military press
15 Rope pull-ups
60 second breath

Actual Times
Warm-up    5:00
Cycle 1     4:14 + 1:00 breath
Cycle 2     4:25 + 1:05 breath     digression  cycle 1 to cycle 2  = 5%
Cycle 3     4:50                           digression  cycle 2 to cycle 3 = 7%

Total Work out with warm-up =  21 minutes

6/14 Workout

Warm up =  run to end of road and back = 800 yards

3 cycles of the below

15   ring jumps
8    ring dips
20  wall ball
rope climb
20 tire flips 

After the 3 cycles
3 laps of tire drag

Actual Workout time = 30 min.

Stretch = 5 min

6/8 Work out

30  air squats and 3 min jump rope  (warm-up)

4 cycles of the below

10 knee to elbows
15 Ring Jumps
8 Pull-ups
40 plank and leg crunch
12 military press
8 rope tricepts

Total workout time with warm-up 31 minutes

My Story

Through high school, I was the all around athlete. I played basketball, football, baseball, and ran track graduating from Edneyville high 1986. I got to bumped heads against Sam Gash (2 time Pro Bowler and 2000 Super Bowl winner with the Ravens) and many other fine athletes in the county. I also had the privilege of playing on one of Edneyville's basketball teams that went to the State finals.   I attended NC State where I received my Bachelors of Science degree in Industrial Engineering.

At a time in my twenties,  I was out of work and living in Charlotte, NC for a six month stretch.  I would go to the down-town YMC at least 6 times/ week. I played basketball daily.  Never a shooter,  I was a defensive specialist and my game was sharper than it ever was in high school.  One day, I chose to guard an obvious higher level player.  I seldom had opponents that I could not stop or at least deter 50% of their shots.  This particular player was about 6' 4".  I had guarded players taller.  He came down the court with the ball. I was overly conservative with my "cushion" because I thought he would try to drive on me. I did stay in front of him but he did not need to drive. He pulled up and shot at the top of the key. Nothing but net. The second time,  I played a little tighter. I made sure I got a good hand in his face. From the college three point line he launched, nothing but net. The third time he came down the court with the ball, I was extremely tight. When dribbling, he disguised his intentions well just as all good shooters do. That is one key to being a good defender (knowing and reacting with the shooter you are defending). When he went up for the three pointer, I went up quick and high against him. I was focused and stretched out to the max. My hand was above his bent elbow. His elbow protected his shooting hand. I could not have been closer without fouling him. The ball left without me touching it; however, I was confident that I had deterred his accuracy. I was wrong. Nothing but net. Needless to say, my team lost that basketball game. As I sat on the looser bench, I proclaimed to my fellow team mate, " That guy is good".  My team mate responded, " Yeah, that's David Thompson". 

Frequently, David Thompson (Basketball Hall of Fame and1974 NCAA champion) came in to play at the YMCA.  I got to play with him and against him.  No one could really stop him without a hard foul yet he was humble enough to play with our group.

Eventually, textile manufacturing took me to Marion, NC.   I'm not sure there is a single basketball court in Marion, NC, so I went to a local gym after work and just lifted weights.   I started lifting heavy.  I gained twenty pounds of muscle (192 lbs total).   I was taking protein.  I also learned about creatine and thought I would try it.   It did make a difference in my workout.  I found that I could power through my stick points.    Without a doubt, I was "stronger" by taking creatine. One day I was on my third or fourth set with 250 lbs on the bench.  I got to a stick point on the 8th rep and I powered through it.  Problem was, that last one also powered through my shoulder joint.  My shoulder ripped and it ended my heavy lifting career.  To this day, that injury haunts me.

As textiles diminished, I found myself working in the automotive industry.   In automotive, I found myself traveling frequently.   Gradually, my 20 lbs of muscle became 20 lbs of softness.  After all the manufacturing operations went to Mexico, I was left in San Antonio, TX without a job. This is when I got back into the gym. I started playing basketball and lifting weights. It took me at least 6 months to get back into top shape.  At the age of 38, I learned how to shoot a three point shot.  I changed from a driver/ defensive specialists to a shooter.  At this time, I played better basketball than any time in my life.  At age 38, I was a much better basketball player than I was in high school when I played in the state finals.  In San Antonio,  I played against some semi-pros.  I also had a few run ins with Antonio Daniels of the NBA.  He could shoot over me, but he could not drive past me. That is another story.

To get a new start in a construction career, I came back to my home town of Hendersonville, NC.   At first,  I was able to find some good basketball pick-up games, but I soon became disinterested.   So, at age 40, I picked up a tennis racket.   Tennis is now my new sport.  I can play the sport until I am 70 or 80 of age, play outside, and play in competitive leagues.  My mother plays every day at age 71, so I hope to do the same.

In February of 2011,  Susan Terrell and I determined that Hendersonville needed a different type of gym.  One for people serious about their fitness and health.  We cringed seeing people stand around machines and socializing in typical gyms.  We feel like there are others in Henderson County with our same desire to keep truly fit.  As a result, we started X-fit of Hendersonville.  

Being a past working professional, I understand the importance of a quick efficient workout.   There are people who want to " Get in, work out, and get out".  So our workouts are designed to last between 20 to 40 minutes, yet give you extreme results.  90% of our movements are full-body and engage the core.   We shy away from isolated muscle movements; hence, no machines.   We also want to service those people in competive sports to give them that broad base and/or the edge to compete on a high level.

Brian Johnson (owner X-fit of Hendersonville, NC)

X-fit of Hendersonville, NC

We are a cross training/ boot camp gym.  We also offer group fitness and Pilate's.

Located: 130A Tracy Grove Rd..  Hendersonville, NC

Come in for a complimentary workout.

Visit our website at http://www.xfitnc.com/

We are also on facebook under X-fit of Hendersonville, NC

Inquire about our military, police, firemen, and student discounts.