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North Raleigh CrossFit: 08/21/17

Strength

Back Squat:
1×8 @ 65%, rest 90 sec
1×6 @ 70%, rest 90 sec
1×6 @ 75%, rest 90 sec
1×6 @ 75%

Conditioning

EMOM 12:

Even Min:
12 KB Snatch (24/16kg) – 6R/6L
Odd Min:
12 TTB

Cash Out

5 min accumulative plank hold. Any position – side, forearms, arms straight. If you drop your clock stops and doesn’t begin again until you regain your plank position. You may change different positions.

 

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North Raleigh CrossFit: 08/19/17

Strength

3 Position Snatch: (hip,knee,floor)
1 x 60%, rest 90 sec
1 x 60%, rest 90 sec
1 x 65%, rest 90 sec
1 x 70%, rest 90 sec

Conditioning

*Partner Workout*

AMRAP 15:
8 Deadlifts (265/185)
80 Double Unders
Run 200m

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August’s Athlete Spotlight

Welcome to our Athlete Spotlight! Each month we highlight a dedicated member of our gym so you can get to know them a little better!

August’s Athlete Spotlight is LindsAy Hill

linds If you could be any vegetable, what would you be?

Broccoli. Because I would have a crown. 

On any given day would you rather have Mexican food or pizza.

Pizza is life. 

Tell us about your cats and their names? And when you got the first one did you know there would be a second one down the road to make the duo complete?

Mr. Cheddar K. Biscuit came first and was a street cat that a friend rescued. He was going to be an only cat but high energy cats need cat friends so Sand Gravy Train came second. They go by Biscuit and Gravy.

What is your favorite/least favorite lift?

I like front squats best. Strict press is the worst.

Tell us about when you started CrossFit, where, and how you ended up at NRCF.
I was working at a globo gym and was a CrossFit lurker for a while. There was a trainer that would talk all about it and I would go to the website but not attempt any of the workouts because it looked too intimidating. When Crossfit Durham opened in 2008 I went one weekend (during a hurricane because it was my only Saturday off) to check it out and I was hooked. Ashley was one of my favorite coaches and a good friend so I followed her to NRCF when it opened.
Thank you, Lindsay, for being such an important part of NRCF. You are always kind and to the new people, you’re a lot of fun in class, and you’re also a pretty awesome friend! I am thankful that you took the risk and left a well-established gym to join our little place when we first opened!

 

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North Raleigh CrossFit: 08/18/17

Strength

3 Position Clean: (hip,knee,floor)

1 x 60%, rest 90 sec
1 x 60%, rest 90 sec
1 x 65%, rest 90 sec
1 x 70%, rest 90 sec

Conditioning

40-30-20-10:
Abmat Situps
KBS (24/16)
Pistols

Cash Out

4 Rounds:
15 Seconds Hollow Rock Holds
15 Seconds Superman Holds

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North Raleigh CrossFit: 08/14/17

Week 1 of Olympic Weightlifting Cycle!

Strength

Back Squat:
8 @ 60%, rest 90 seconds
6 @ 65%, rest 90 seconds
2×6 @ 70%, rest 90 secondsStrength

Conditioning

EMOM into AMRAP:
12 min total work…

EMOM 10:
5 CTB Pull-ups
7 Box Jumps (24/20)

-THEN right into-

2 MIN AMRAP:
5 CTB Pull-ups
7 Box Jumps (24/20)

*Score is total round on AMRAP

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