03/03/15

Posted in WODs

Fitness
A) Bench press
Week 9

B) Strict pull ups
30x, c2b or weighted if possible

C) AMRAP 5
5 kb swings
5 push ups

-rest 1-

D) AMRAP 5
5 wall balls
5 weighted sit ups

Performance
A) Back squat
Week 9

B) Front squat
Week 9

C) AMRAP 5
5 deadlifts
5 burpees

-rest 1-

D) AMRAP 5
5 push press
5 pull ups

image

03/02/15

Posted in WODs

Fitness
A) Back squat
Week 9

B) Front squat
Week 9

C) 4x
500m row
10 burpees over the erg
-1 minute rest-

Performance
A) Clean complex
1RM

B) Snatch complex
1RM

C) 5x
10 front squats
15 wall balls
-1 minute rest-

image

Sunday Update, March 1st

Posted in WODs

wpid-slide-1_1.jpg

Week one of the CrossFit Open is in the books! I’d like to thank everyone that came out and showed their support for Friday Night Lights. I’d especially like to thank my coaches that showed up and helped me make sure every thing ran smoothly, as well as the CFS athletes that came and gave it their all to do 15.1! You guys were awesome and I can’t wait for next week’s!

Check out some of the photos Raleigh took on our facebook page.

Athletes, if you haven’t already, make sure you request access to our Private Facebook Group where you can trash talk and share things with your fellow CFS friends.

I’m going through the results and adding up points for the teams. I’ll update it again tomorrow night since CFHQ is still being annoying and not confirming my brother as the affiliate manager since they have the wrong email on file. Stupid bullshit if you ask me…it should get sorted out soon so we can confirm your scores. In the meantime make sure you submit your score to GAMES.CROSSFIT.COM before Monday night at 8pm EST. Remember, you get a point for your team if you submit your score online! Make sure you pick my brother or I as the judge. I think my name might be listed twice like it was last year. Pick the first one maybe?

Even though the coaches team is ineligible for the grand prize, I’m still awarding points to the team. If they’re the overall winner at the end they get nothing and second place will claim the prize. But maybe they won’t win! Deal with it. The current standings before I add the points for Open submissions are as follows:

Team 1 (Deb’s Illegitimate Children) – 9 points
+8 points for athlete participation
+1 point for Kortney tied for first in Scaled women

Team 2 (The Rainbow Warriors) – 7 points
+7 points for athlete participation

Team 3 (NADS) – 10 points
+7 points for athlete participation
+1 point for Kent placing first in Scaled men
+1 point for Max O placing second in RX men
+1 point for LT tied for first in Scaled women

Team 4 (Winnerz) – 11 points
+6 points for athlete participation (Keras and Justin still haven’t gone, tsk tsk!)
+2 points for Haley winning Spirit of the Open – she had a fall doing T2B but she brushed it off and kept going even though she was on the verge of death! Way to go killer! We wish you a speedy recovery!
+1 point for Brandt placing first in RX men
+1 point for Natalie tied for first in RX women
+1 point for Jess tied for first in RX women

If you can’t make Friday Night Lights, you can still earn a point for participation by doing the WOD on Thursday after the announcement or Sunday at the designated time in the morning. You have three chances to get that point.

Remember, you can also get an extra point for your team by performing the wod on Thursday night at 830pm after the announcement (so +2 points for participation!). No one signed up this week, but I for one am planning on doing it this Thursday. Sign up before the last class starts or else you don’t get a spot. I don’t care if you show up at 830pm, if you didn’t register you don’t get to do the WOD. The gym will close at 730pm on Thursday and will reopen at 820pm.

I personally feel that no team stood out as most spirited this week so I will not be handing out the 5 bonus points for the that…so let’s fix this lack of spirit! Those extra 5 points will come in handy if you want to beat the coaches team!

I’m going to designate themes for the remaining weeks, so maybe that’ll help you guys get in the spirit and show some excess celebration. Make some signs or bring a banner, do something!!! Friday Night Lights is more about having fun together than it is about performance, so let’s go crazy!

15.2Live, Breathe, and Bleed Red & Black
This is bulldog country, so let’s show it by wearing red/black/UGA swag. Paint your face, paint your body. Just don’t show up wearing something besides red and black!

15.3CrossFit #swag
Let’s turn it up to 11 with as much crossfit swag as you can. I’m talking wear as much reebok, rogue, rehband, lululemon you have…the more insane the better! Deck yourself out in sleeves, wraps, shirts, headbands, knee high socks, whatever!

15.480′s Theme
Acid washed jeans. Nuff said.

15.5America, Fuck Yeah!!!
I’ll let each team interpret however they see fit…surprise us!

On the announcement board, I’ve made a section for you to write down your name if you know you’re going to miss a future Friday Night Lights. Please let me know so it’ll be easier for me to create the heats. Unless the future wods are completely different (time-domain wise), I will keep it at heats every 30 minutes, too. I’ll try to raffle off some additional as well as unique prizes in the future. Up for grabs this week are new shirts that should be here by Wednesday…hope you like them!

I think this week for food I’m going to make chicken again (maybe a different recipe) as well as pulled pork. I think we should have enough beer for a while, but it wouldn’t hurt to bring more! I’ll also be grilling veggies like squash and zucchini. Make sure you write down what you will be bringing on the announcement board.

Last but not least, let’s talk hygiene. We get sweaty…we get bloody…let’s not get too messy. We’ve got a wipes station set up by the wod board now, and I’ll probably get another one to put on the other side of the gym, so let’s use them. I’ve told my coaches and most everyone else, but EVERYDAY we need EVERYONE to wipe down EVERYTHING that they touched that day. I’m talking barbells, pull up bars, kettlebells, medicine balls, abmats. Everything! Max and Roman will deep clean everything else every week. I don’t like it when the gym is dirty and messy, and I for one am tired of getting sick during cold and flu season, so let’s cut down on the risk of spreading illnesses and make sure you wipe everything you touch. I’ll have receptacles spread though out the gym for you to easily dispose of the wipes, too. Thanks guys!

02/27/15

Posted in WODs

Make sure you watch this video to avoid confusion today! Check out The CrossFit Games website for even more details. Scroll to the very bottom for heat assignments. Email Keras if you need to change heats, I might be able to accommodate you…a lot of you never responded to my note asking for your availability! What the fuck you guys…

Remember, if you compete, you have to help judge at least one heat.

CROSSFIT OPEN WOD 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

immediately after AMRAP 9, a six minute timer starts for…

CROSSFIT OPEN WOD 15.1a
1-rep-max clean and jerk
6-minute time cap

——————————————————————————–

scaled CROSSFIT OPEN WOD 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

immediately after AMRAP 9, a six minute timer starts for…

scaled CROSSFIT OPEN WOD 15.1a
1-rep-max clean and jerk
6-minute time cap

——————————————————————————–

SWEATSHOP
Complete as many rounds and reps as possible in 15 minutes of:
15 hanging knee raises
10 kettlebell sumo deadlift
5 kettlebell swings

——————————————————————————–

530pm
1.emily
2.kort
3.lt
4.laura
5.ling
6.amy
7.rob

600pm
1.stv
2.mk
3.james y
4.jacqueline
5.sarah
6.max o
7.ashleigh

630pm
1.jd
2.john
3.diana
4.max l
5.courtney
6.kent
7.gerard

700pm
1.james b
2.nat
3.jess
4.brandt
5.taylor
6.haley
7.shanta
8.nagesh

I will have cones set up on the gym floor. Each cone will have a number. There will be 8 cones. Notice how there are 8 people for each heat? Make note of your number, that’s where you’re going to do your wod.

PhotoGrid_1425004621908

02/26/15

Posted in WODs

Fitness
A) Press
Week 8
Prep for push press cycle starting next week

B) Open gym
Make up missed days and accessory work

Performance
A) Bench press
5×3 @ 80%

B) Overhead squat
4×10 @ 55% + additional load

C) open gym
Mobilize!

image

02/25/15

Posted in WODs

Fitness
A) Deadlift
Week 8

B) 3x
30 sec unbroken kb swings
60 seconds rest
30 sec unbroken box jumps
60 seconds rest
30 sec unbroken push jerks
60 seconds rest

Performance
A) Oly
Clean complex

B) Oly
Snatch complex

C) 3x
30 sec unbroken hang power snatch
60 seconds rest
30 sec unbroken hang power clean
60 seconds rest
30 sec unbroken push jerk
60 seconds rest

image

Yes, most of those shoes belong to Justin

02/24/15

Posted in WODs

Fitness
A) Bench press
Week 8

B) AMRAP 10
Burpees
*5 kb swings on the minute

Performance
A) Back squat
Week 8

B) Front squat
Week 8

C) AMRAP 10
Burpees
*5 kb swings on the minute

image

02/23/15

Posted in WODs

Fitness
A) Back squat
Week 8

B) AMRAP 8
10 wall balls
10 walking lunges

Performance
A) Oly
Snatch complex

B) Oly
Clean complex

C) AMRAP 8
10 wall balls
10 overhead lunges

image

FNL

Posted in WODs

FridayNightLights_FinalLogo_2015

Check back to this page for weekly updates! CrossFit South dot com slash F N L

I’ll see if I can’t create a leaderboard or something to update each week…does anyone here know any good plugins for a wordpress backend?

WEEK 1 UPDATE
Team 1 (Deb’s Illegitimate Children) – 9 points
+8 points for athlete participation
+1 point for Kortney placing first in Scaled women

Team 2 (The Rainbow Warriors) – 7 points
+7 points for athlete participation

Team 3 (NADS) – 9 points
+7 points for athlete participation
+1 point for Kent placing first in Scaled men
+1 point for Max O placing second in RX men

Team 4 (Winnerz) – 11 points
+6 points for athlete participation (Keras and Justin still haven’t gone, tsk tsk!)
+2 points for Haley winning Spirit of the Open – she had a fall doing T2B but she brushed it off and kept going even though she was on the verge of death! Way to go killer! We wish you a speedy recovery!
+1 point for Brandt placing first in RX men
+1 point for Natalie tying for first in RX women
+1 point for Jess tying for first in RX women
We could determine who got first overall with the bodyweight tie breaker for the C&J but it would be rude of me to ask how much they weigh

RULES
Each competitor is on a team. You can collect points each week for your team. The team with the most points at the end wins!

You only get one attempt at the Open WOD each week: Thursday @ 830pm, Friday Night Lights, or Sunday at 1000am.

TEAMS
We have constructed the following teams. Team captains will need to choose a name for their team or discuss it with their teammates. Please let me know before we kick off FNL. Let me also remind everyone: if you compete, you will also judge. This will make everything go by quicker, and we’ll go over the points of performance before every heat so there is no confusion. Any coaches that are not in the heat will also be watching to make sure everything is legit. This is all for fun, but let’s play it straight, a no-rep is a no-rep, but we’ll be a little more lenient with the SCALED division.

Team 1
Stevie – captain
JD
MK
John
Emily
Kortney
Ling
Rob

Team 2
Max L. – captain
James B.
James Y.
Courtney
Jacqueline
Sarah
Amy
Caroline

Team 3
Gerard – captain
Laura
Kent
Diana
Ashleigh
Max O.
LT

Team 4 (ineligible for prizes)
Natalie – captain
Jess
Brandt
Taylor
Keras
Justin
Haley

HEATS
Gym opens at 500pm and the first heat starts at 530pm. Heats every 30 minutes thereafter until everyone goes. I will post heat times once everyone gets their availability to me. Or by Wednesday night even if I don’t hear from everyone. Get your availability to me ASAP and whether you’re planning on competing as SCALED or RX.

POINTS
+1 point: Every member of a team that completes an Open workout during the designated times (Thursday, Friday, Sunday) will earn one point. Maximum one point per athlete per workout. One and done, there are no second attempts this year.

+1 point: One point will be awarded to any team who has a member willing to do the Open workout in a head-to-head format with another participant(s) on Thursday night (830pm) following the Open announcement. You must sign up for the time slot before the last class ends at 730pm. If you cancel your spot after the Open announcement, you forfeit any points you might earn for you team that week. Remember: if you throwdown on Thursday, that’s your one attempt, there are no mulligans this year.

+1 point: Each week that an athlete submits a score to the CrossFit Games website will receive a point. Make sure you register for the Open and join the CrossFit South Affiliate and Team! It’s only $20 and you can see how you compare to your friends and everyone across the globe. Very few people get to the Games each year, but that’s not what the Open is about…it’s about pushing boundaries and accomplishing things you didn’t think were possible!

+1 point: The top two male and top two female RX athletes for each workout will earn one point for their team.

+1 point: The top male and top female SCALED athletes for each workout will earn one point for their team.

+2 points: One athlete each week will be designated “Spirit of the Open” and will earn two points for his or her team. This athlete will not necessarily be the athlete with the best score but will be someone who persevered in a workout or is otherwise deserving of this honor.

+5 points: The team with the most noise, pride, and presence at each FNL will receive five bonus points for their team…maybe everyone on the team can paint their faces or wear matching socks? Get creative! Team captains, this is where you come in!

PRIZES
Every Friday before every heat we will raffle off prizes. Everyone that shows up will get a raffle ticket, even non-competitors! We’ll try to change things up each week, but expect prizes to include t-shirts, gift cards, wrist wraps, koozies, headbands, whatever!

Each friend you bring to watch will also receive a gift card for a free week of CFS Sweatshop! Every visitor during FNL will be entered into a final drawing where we will give away a free month of CrossFit!

Grand Prize for the winning team is still TBD.

POST-WOD CELEBRATION
After everyone gets a chance to do the Open WOD, we’ll celebrate with burgers and beer! We’ll provide hamburgers, chicken, and a cooler full of beer…y’all can bring some extras! I’d like everyone to try to bring something potluck style…it can be big or small. Plates? Soda? Cookies? More beer? Write down your name and what you’re planning on bringing on the whiteboard by the entrance. Thanks!

Deadline for signing up for FNL: 5pm today!

Posted in WODs

Register for Friday Night Lights today before 5pm! No exceptions! Tshirt order goes out at 5pm as well so make sure you tell me your shirt size!

Load More