Monthly Archives: April 2012

Windler Week 2 We are now going into our second week of our strength cycle. The warm up sets (40-60%) will remain the same and our work sets will change from 3×5 to 3×3 with the percentages increasing. During the last set it is important that you try to do more than 3 reps if … Continue reading →

Getting ready for my brothers Wedding!! All I have today is this picture to share with all of you…remember we are having a Paleo Potluck after the class tomorrow at 1:30pm. Bring something yummy!! Warm Up 400m Run Dynamic Stretch & PVC Skill Pistols 3×20 (10 each) SA Snatch 3×20 (10 each) Strength Rest MetCon … Continue reading →

Article by Eric Cressey The importance of Ankle Mobility One of the most common issues we see in both athletes and our general population clients is a lack of ankle mobility – and more specifically, dorsiflexion range-of-motion. For just about everything in life – from sprinting, to lunging, to squatting – we need a certain … Continue reading →

This was posted in the Facebook group, CrossFitters in Charlotte: Hello Charlotte CrossFitters!! Diane Sanfilippo (Balanced Bites) and Liz Wolfe’s (Cave Girl Eats) national travels will be taking them to CrossFit Voltage Sunday, June 3rd for the first big-time nutrition seminar in this area!! Don’t miss this opportunity to hear from well known speakers in … Continue reading →

I have a challenge for all of you! I want you to inspire and motivate others in and out of the gym. I know you can do it because each and every day you all inspire and motivate me in one way or another. You do. You make me love every second of my job. … Continue reading →

ELE time! Watch is this clip from Semi Pro! Let’s have another great day at Metro. Get some muscle ups!!! Warm Up Running Drills Dynamic Stretch Skill Muscle up progression *FOCUS: being explosive in the hips to get the head through to allow for the deep dip position. We will use bands and higher rings … Continue reading →

I have reorganized the community board that is next to the whiteboard. Please bring in anything you would like to share with everyone. Right now there are two articles I would LOVE for you to all read about race day nutrition and injury prevention. Performance Pyramid I want to share with you something I learned … Continue reading →

We will begin our new strength cycle today. It is another 4 week cycle and on the 5th week we will re-test our totals. Now we will have more of a foundation based off science and your scores to see strength growths. We will be following the Windler’s 5/3/1 method. This strength cycle is based … Continue reading →

Day one of the CrossFit Endurance seminar done! Jen and I are learning a lot and very excited to bring back what we have learned to class and to our Endurance program. We will be implementing endurance into our programming every day during the “skill” portion of class because endurance is a skill, NOT a … Continue reading →

Well I have finally seen the Atlantic Ocean for my own eyes and it is beautiful. Way different then the beaches back home in California. Not better or worse…just a different feel. Super chill. Hope you all enjoy your workout!! I know I am evil, but you got to love it at the same time. … Continue reading →