3/30 WOD

WOD (12 min. AMRAP)

15   burpees  
10    knees to elbow
5      push-press (105/75)

30 reps total for each round

Mike St.        126 Rx
Derrek           121 Rx
Bryan B.        145 Rx
Brian J.           141 Rx
Alison             101
Rusty              60
Shannon          111
Cindy               118  Rx
Kendal           100 Rx
Ray                 112  Rr

3/29 WOD (Obstacle)

WOD ( For time with one rope climb and swing on tires before each item)
100 m sprint over barbells
100 m run backwards over barbells
50 m  log toss
50 m log run over head over barbells
50 m tire flip
50 m tire roll
10 reps each barbell  ground to overhead  (up to 115 lbs for the guys/ 65 lbs for the ladies)
400 m quad bike ride

This one was fast until you get the 10 rep barbells.  The guys had to do an extra 20 reps which made the workout a bit unbalanced.    

Matthew    18:00 Rx
Brian J.      18:40  Rx
Kyle           20:15  Rx
Misty         19:09 
Cindy         17:05 Rx
Bryan B.     16:54 Rx
Monica       26:09  Rx
Mark  S.     21:29  Rx
Danny        22:80   Rx
Kelly          24:11   Rx

3/28 WOD (Karen or 12.4 Open)

WOD
150 wallball (20/13 lb)

or

WOD 12.4  (12 min. AMRAP)
150 wallball
90 dbl unders
30 muscle-ups

Matthew 10:23  Rx
Kendal    9:57
Dwayne  11:57
Brian  F.  19:00
Reagan  13:49
Gracie     13:49
Charlene  14:40
Stevo       11:33  Rx
Grant       9:44    Rx
Jill           15:02

WOD  12.4
Brian J.    200
Mike St.   214
Bryan B.  234
Marco       151
Beth B      151

3/26 WOD

WOD  (1-1-1-1-1-)
1 rep max clean and jerk in five tries

Brian J      195
Bryan B.   205
Stevo        225
Mike         135
Grant         175
Dwayne     155
Nick          175
Danny        175
Mike St      195
Derrek       155

then

8 min AMRAP

5 sumo DL high pulls (65/45)
8 rope tricepts
12 air squats

Alison   219 Rx
Cindy    216 Rx
Ray       160 Rx
Nick     200  Rx
Dwayn  203 Rx
Brian J    235 Rx
Danny     176 Rx
Jill           150 Rx
Marco     183  Rx
Bryan  B.  213  Rx
Derrek      200   Rx
Grant       220 Rx
Stevo       227  Rx
Mike       225    Rx
Monica     175    Rx

3/23 WOD (Jack Rabbit)

From  11/7  and 25 in. box
Brian J      26:35
Anthony    28:45
Marco      40:00
Dusty       36:16

WOD
50 jump squats butt to tire
50 explosions
50 box jumps  (30/25/20)
50 Slammers
50 jump lunges
50 plank knees to shoulder
50 hammer swings
50 dbl unders
complete in under 22 min. gets Rx but try to give good reps.

This one is a fairly good bench mark.  I cut nine minutes of my previous time.  Mostly due to better double unders.

Brian J.    17:58 Rx
Shanno    24:18
Nick         18:15 singles Rx
Bryan  B.   20:00  Rx
Derrek       21:55  Rx
Cindy       21:38   Rx
Mark       27:50
Alison      22:00  Rx
Sue           12:55 1/2WOD

3/22 WOD (12.5 Open)

WOD (7 min. AMRAP)
(3-6-9-12-15-18-24-27)

thrusters  (100/ 65 lbs)
chest to bar

Brian J       73  Rx
Cindy         83       45 lbs
Kyle          150      10 lbs
Shannon     60  Rx  
Charlene    67
Gracie        90
Blair           74
Bryan  B.    76    Rx
Danny        63
Mark         80
Marco        70
Kelly         76
Mike  St.     67   Rx
Derrek         65   Rx
Alison
Matthew
Will
Mike  Si.    38   Rx
Stevo          62
Grant           62

Proper Rest and Diet

We issue WODs each day, but everyone should have two rest days during the week.  Sunday and then plus one other day.    

And remember, diet can be as important as exercise.   Eat right.  Low carbs - High protein - no sugar.   Also, you may want to try and take fish oil pills.  Fish oil is safe.  There is a lot of info out that says it is a good natural anti-inflammatory source.  i.e Good for your joints.  Fish oil is the only supplement that I know CrossFit advocates.

BrianJ

3/21 & 3/27 WOD (Running Diane)

WOD
Dead Lift  (21-15-9) (225 lbs/ 65 lbs)  Rx    (185/135) RxLite
400 meter

Alison 13:05   Rx
Ray     10:25 Rr
Jill        17:00 
Mike   St. 8:08   Rx
Dwayne     9:10 Rx
Will           12:08
Cindy        11:15 RxLite
Shannon    9:57 
Misty          13:30
Kyle            8:39   Rk (45 lbs)
Mark         8:40   RxLite

3/20 WOD (Turk Get-ups_

WOD (4 rounds for time)

30 squats
15 box jumps (25/20)
5 turkish get-ups (45 lb bar/ 22 lb bar)

I wonder if the country is as interesting as the excercise?   Give thanks to Bryan Bagley's coaching.

Brian J     13:17  Rx
Mike St.   16:05  Rx
Derrek     17:05  Rx
Alison      15:27  Rx
Matthew   18:25
Kyle          12:54 Rx
Cindy       14:50
Bryan  B.  10:49  Rx
Beth          20:15  Rx
Marco      16:40
Mark        17:35
Kendal     18:22
Shannon   18:37 Rx
Gracie      22:05
Charlene  25:41
Grant        17:54
Stevo        18:14  Rx
Jill             23:55  

Gym Etiquette

Listed below are a few things to keep in mind when you are at Xfit.

1.  Try not to distract other members in the middle of their workouts. Workouts are timed.

2. It is considered rude to stand in front of someone when they are doing a lift.

3. Try not to walk or play in the middle of an active session.

4. Be conscience of other people waiting to start the WOD.    Promptly change and join the group or be sure to inform the trainer that you will start with the next group.

5. Be sure you are not slowing the start of a WOD.  Socialize after the WOD.

6. Put weights and equipment up after the WOD, but be sure everyone in your group has finished.  Also, it is considered rude to leave before everyone has finish the WOD in your group.  

7.  Try to use the changing room and not the bathroom to change clothes in.  I'm working on getting a wall and a door for the changing room.

BrianJ

3/17 WOD

WOD  (4 rounds for time)
15 floor to overhead (105/ 65lbs)
15 ab wall ball 13 lb
100 meter

Kyle        10:50
Nick        13:56   Rx
Cindy      14:16
Mark       15:38
Shannon   24:20
Monica    21:00  Rx
Alison      14:38   Rx
Mike St.   11:54 Rx
Ray           13:45
Brian J.      13:40  Rx   Sorry Nick
Kendal      16:11
Bryan B.   14:26   Rx
Grant         16:38  Rx
Mike         17:30
Danny       18:02 Rx
Will            19:55 Rx
Matthew    15:36

3/16 & 3/19 WOD

WOD
Run 1 mile
200 sumo DL high pulls (33/ 22 lbs)
Run 1 mile

Alison        Rx+
Brian J       ?  Rx
Matthew
Cindy         25:50 Rx
Shannon 
Terran        29:15 Rx
Charlene    37:57   Rx
Reagan      43:27
Gracie        43:27
Monica      30:00  Rx
Jill              38:57   Rx

Specific Schedule of hours

Members,

Please view the updated main web site.  You will find a specific schedule of hours on the tab "Get Started/ Schedule".   The main change will be Sat. open time will start at 9:00am and doors should close around 11:00am.   

Also, please welcome Brian Bagly as a part time trainer.  He will help with some training at least once per week in the evenings.   He has a competitive power lifting back ground. 

BrianJ   

3/15 WOD 12.4 Open

WOD (12 min. - AMRAP)

RxOpen                                      RxLite                            1/2RxLite
150 wall ball                               150 wallball                      75 wallball
90 dbl unders                               90 dbl unders                  200 singles
30 muscles ups                            15/15 pull-ups/dips           20 jump pullups+20 rope tricepts


Kelly         374 (6lb wallball)
Mark         353  (20bl wallball)  1/2RxLite
Jill             315 (6 lb wallball)

3/14 WOD

WOD(21-15-9)
handstand push-ups
ring dips
push-ups

Derrek     10:40
Terran      20:40
Shannon    21:35
Matthew   11:52
Brian J.      12:38
Grant          10:30

This was the first time we tried handstand push-ups in a workout.   Something to work on.  No one got Rx..

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Get a new person to try a 3x/wk month and get your next month at 50%.    

3/13 WOD (Gladiator)

Strength
5 RM           5 dead lift and 5 cleans with (start 115/65 lbs) (20/10 lbs increments)

WOD (2 rounds for time)
100 M travel lunges with log/20 lb med ball on shoulder
15 clean and press (log/ med ball)
100 M run (log/med ball) over head
30 sec rest

Nick       14:06 Rx
Terran    14:36 Rx
Brian J.   11:35 Rx
Kendal    13:38  Rx
Kyle        11:59
Cindy      12:38 Rx
Anthony  15:49 Rx
Dusty      15:39 
Derrek    10:11  Rx
Will          13:14 Rx
Gant         13:15 Rx
Monica     14:04  Rx
Marco      14:14   Rx
Danny       13:58    Rx
Shannon    18:51  Rx
Matthew    11:28  Rx

3/12 WOD

WOD (3 rounds for time)
20 wall ball
20 burpees
20 squats

Alison
Cindy    11:49 Rx
Misty     13:29  Rx
Terran   12:45  Rx
Nick      13:49  Rx
Shannon  17: 15 Rx
Beth         12:39 Rx
Marco     16:37  Rx
Jill            19:31  Rx
Mathew    9:25   Rx
Mark S.   11:56  Rx

3/9 WOD (Cindy)

WOD (AMRAP - 20 min.)
5 pull-ups
10 push-ups
15 squats

Derrek      525 Rx
Mike ST.  525  Rx
Brian J.     600 Rx
Matthew   585
Kendal      385
Bryan  B.    510 Rx
Grant          248  Rx
Anthony      325  Rx
Charlene     315  Rx
Cindy         525 
Mark         489

3/8 12.3 CF Open

Here is another big one.  12 reps at 115 lbs for 18 mins. looks to be a back breaker.   I might try the ladies weight and box to see if can even get good score on that.   Just shows how much room there is for improvement.  I think I will do this one Monday with a few others so that I can eat a cow over the weekend to prepare.  BrianJ

WOD ( 18 min. AMRAP)
15 box jumps (24/20)
12 shoulder to overhead/ push press (115/ 75 lbs)
9 toes to bar

Total reps each round = 15+12+9 = 36

Matthew 6x36 = 216 ( 75 lbs)     first WOD with toes to bar and got Rx on  the T to Bs.
Cindy      6x36   = 216 ( 45 lbs)  great improvements on boc jump
Misty                 = 216 (45 lbs)    great improvement on toes to bar
Kyle                   = 252(10 lbs)    great hussle
Mark                 216  ( 75 lbs)      first WOD on 25 in. box. Big mile stone improvement.
Shannon         260   (45)
Derrek            216 (75 lbs and 24 in. box)  Rx lite+
Alison              252 (45)
Gavin               324 (10)
Will                  231 (75) Rx lite
Marco              224  (75)
Charlene           180 
Bryan  B.          243 (115 ) Rx
Mike Ste.          232 (115) Rx
Brian J.             252 (75) Rx lite DNF

3/7 WOD (max box height & Rope AMRAP)

Max height box jump (part of warm up)
Bryan B. 41
Nick J.   42 1/4
Anthony  33
Mark S.   38
Shannon   27

We need more scores on this one.

WOD (10 min. AMRAP)
5 clean and jerk
1 rope climb (no knots/ knots)

Brian J. 6 + 5 cjs Rx     Rope kicked by butt.
Bryan B.  9+ 2 cjs Rx
Mike St.  7 +5 cjs Rx
Grant       6 +5 cjs  Rx

This one will let you know if you need to improve on your rope climbing skills. 

12.1 Crossfit Open ( 7 min. Burpees)

WOD ( 7 min. Burpees)
Please post your score on our leader board in the box.

3/6 WOD

WOD ( 5 rounds - quality reps - not timed - est. total time = 16 min.)

10 push-up with plank knees to shoulder
20 undulation - alternate excercises on each round
20 hammer swings

Alison
Nick
Shannon
Misty
Cindy
Anthony
Dusty
Bryan
Beth
Marco
Jill
Mark S.
Will R.
Jenn M.

3/5 Trainer Change Notice

To members,

Susan Terrell is departing from Xfit of Hendersonville, NC.   She was a great fitness asset.  Please give thanks to her for her help in our pursuit of fitness and health.    If you need to contact her, let me know and I will relay your info to her.

The gym will now have an open class time on Sundays at 9:00am until 10:00am.    This will be a premium session time and there will be an additional $4 fee for members.   For non members the total fee will be $15.  This fee will be waved for new people trying Xfit for the first time.

It is possible that the Sunday time be from 1:00pm until 1:30.   I will see what kind of response I get for 9:00 am first.

BrianJ

3/3 WOD (Team AMRAP - 12 min. )

WOD (AMRAP- 12 min)
1. 5 squats (butt to tire) then sumo DL high pulls (count reps here)
2.  bag carry over tires

Cindy/ Mark S.      = 109+73 = 182 Rx
Mathew/ Ana          =  ? +   44 =     
Matthew/ Mike Si.  =  91+89 = 180 Rx
Randy/ Marco       =  112Rx + 80 =   192
Nick/ Shannon   = 123+73 = 196 Rx
Grant/ Stevo      =    100 + 107   = 207  Rx

3/2 Wod (12.2 lite Crossfit Open)

WOD ( 30 reps each - 10 min. time limit - record total reps)
Snatch (65-95-115-135/ 45-65-80-95)

Mike Ste.    89   Rx
Brian  J.      75    Rx  second try
Will R.        62   Rx
Nick  J.       81   Rx
Shannon      48   Rx
Cindy S.      63   Rx
Julie            34    Rx
Jenn G.        40   Rx
Grant           70   Rx
Mike  Si.       75   Rx
Anthony         77    Rx

3/1 WOD

WOD (5 cycles for time)
200 meter
5 RR tie flips
1 wall 
8 push-ups
1 rope climb

Nick J.    16:48 Rx
Derrek    17:43 Rx
Cindy     17:44 Rx
Kyle        10:28
Charlene  28:30
Gracie
Reagan
Grant       15:58 Rx
Mike Si.   16:39  Rx
Stevo    17:00    Rx
Dusty      18:45  
Mike  Ste.     12:30 Rx
Abie                26:00 Rx

2/29 (Max Power Clean)

WOD

     1.  max power clean (start point 135 lbs or 3/8 BW with 10 lb increment => 1 rep/increment)
     2.   1 pull-up + previous round pull-ups ( Rest 30 sec between rounds/ Record max reps)
     3.  max time ring hold
     4.  max time low plank

finish work   ( 20 reps each) undulation
explosions, inners, outers, boxers, slammers, and backhands
  
                    power clean/ pull-up max/ ring hold/ low plank
Shannon      75lbs/ 0 reps/ 1 sec /  2:15
Ray              95/ 0/ ?/ ?
Nick J          205/ 1/ 23/  2:03
Mike Ste.      195/ 11/ 51/ 3:02
Anthony         205/ 8/ 13/ 1:31
Julie              75/ 0/ 39/  2:04