North Raleigh CrossFit: 05/12/17


Clean from Knee:
3×5 @ 70%, rest 90 seconds


4 Rounds:

45 seconds max Cal row (or ski)
rest 15 seconds
45 seconds max Overhead Squats (95/65)
rest 15 seconds
45 seconds max Burpees
Rest 1 min


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North Raleigh CrossFit: 05/09/17


Snatch from Knee
3×5 @ 70%, rest 90 seconds


5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

*20 min cutoff
**Compare to 05/09/16

Cash Out

Weighted Plank Holds:
3 x 45 seconds on/15 seconds off

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May’s Athlete Spotlight is Alex Laube

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!

April’s Athlete Spotlight is Alex Laube!


What is your favorite current song?

Favorite current(ish) song –  Empire by Of Monsters and Men

What is your favorite childhood movie?

The Mighty Ducks. I watched this movie on repeat every time I stayed home from school sick. It’s an absolute classic. Ducks Fly together!

What advice would you give your 20-year-old self?

Advice for my 20-year-old self. To loose the distractions and the social noise that you think make you happy and focus on self-improvement. That your priorities dictate your outcomes so figure out what you actually want out of life and focus your time effort and energy on those things that matter most like health, family and your career. Finally that it’s ok to struggle but it’s not ok to let your struggle affect your effort.

I know I sound like a self-help book but these are lessons I learned the hard way between 20-26 That have helped me accomplish a lot of goals since then. 

What would be your wheelhouse workout? All of your strengths and none of your weaknesses?

First, there wouldn’t be a barbell in site. 🙂  It would be something long with rowing, running and double unders. Like the triple 3 from the 2014 games. No rounds to count, just set a pace and keep moving.

Tell us about your awesome, new, amazing, life-changing, wowzers, holy-cow-I’ve-been-working-so-hard-for-this-it’s-about-dang-time, journey that you’re about to embark alongside with Brittany?

In May I begin the 3-year Doctorate of Physical Therapy Program at East Carolina University. It’s a fantastic PT program and I feel very fortunate to have been chosen for enrollment. I’m glad you mentioned Brittany because this would never have happened without her! Over the last three years, she’s supported me through 36 hours of prerequisites, 200 hours of shadowing at various PT clinics, 2 rounds of the GRE and more admissions forms/essays than I can count. I’m also incredibly grateful to the NRCF community, especially you and the other coaches, for helping me maintain my sanity during this endeavor and can’t describe my excitement for the adventure that awaits in Greenville! 

Alex, It has been so great having you be a part of the NRCF family. Your positive personality and laugh will leave a big void in our gym! You will be missed so much, but we are so excited for you. You’ve worked so hard for this day and it’s finally here! Hugs and many kisses!!

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North Raleigh CrossFit: 05/08/17

New Squat and Deadlift Cycle Begins Next Week!


Back Squat:
6×3 @ 75%, rest 60 seconds


6 min to work with a partner on pull-ups. One partner works while the other rests/coaches/observes.

Please choose from the following drills:

* Ring Rows with 2 sec pause at tome
* Static Hangs
* Static Chin-up OVER the bar
* Sets of strict pull-ups – Stop about 1 to 2 pull-ups before Max Effort
* Practice the Kip only
* Butterfly kip/pullups
* CTB Pull-ups


“1/2 Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats


“1/2 Mary”
10 Pistols (alternate legs each time)
15 Pull-ups

**Compare to 11/15/16

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North Raleigh CrossFit: 05/06/17


20 Min to find your heaviest Cluster (Clean + Thruster)


*Partner Workout*

50 Back Squats (135/95)
40 Pull-ups
30 Shoulder-to-Overhead (135/95)
50 Front Squats (95/65)
40 Pull-ups
30 Shoulder-to-Overhead (95/65)
50 Overhead Squats (65/45)
40 Pull-ups
30 Shoulder-to-Overhead (65/45)

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