NC4x4 CrossFit Club

Will Carter

Will Carter

Well-Known Member
Joined
Mar 23, 2005
Location
Burlington
Let's see if we can get enough interest to play us a little game...

Quick background on myself: I co-own CrossFit584 in Burligton, NC. I'm Level 1 CrossFit certified (doesn't mean a whole lot, any monkey who wants to spend a grand and take a weekend class can be 'certified', more for insurance purposes...anyway...) and I'm halfway decent at most things CrossFit.

So, is anybody interested in doing some workouts?

If so I'll post something every few days and we can all report back with our times. The workouts I'll post will be from our programming here at the gym (programmed by my business partner, he's real good at crossfit). I'll try to make it things that we can do without a bunch of equipment but if you can rig yourself up a pull up bar (at least 2" higher than you can reach on your tip toes, 1.25" most popular men's diameter) and something you can jump up on and off of (24" is the usual standard) and some random heavy shit laying around of different weights I think we can have some fun.

If you want to start right now here's the first one:
5 rounds for time:
50' walking lunge with 45lbs overhead
21 burpees

TIMES:
Will 12:18
Zubz 12:38
Stretch 12:36
Bigwoody 13:00
Surferwagoneer 20:08 (3 rounds)
K5-1402 14:00-ish (25lb barbells at side, air squats instead of burpees)

Find something that weighs 40-50lbs (small variance in weight won't affect your time that much) and hold it over, not on, your head while lunging (propane tank, wheel, tire, battery, a couple axle shafts taped together come to mind for weight). If the weight drops you stop lunging. If you can't mark out or don't have 50' then just do 16 lunges (that was about my average for 50' today, 5'10").
Walking lunge:


A burpee is this:
Minimums for a burpee to count are chest on the ground to standing up straight with a jump/clap (at the same time) over your head. What you do in between is up to you. Yes it's fine to step down into push-up position and step up to stand, however it's not the most effecient. But when you're 80 reps in you do what you gotta do!

I did this today in 12:18. Times in the gym ranged from 9:59 to 25:00 or so.

Hit me up with questions or better yet get off the couch and go do it.
 
Last edited:
I'm down. I'll do this Saturday AM and post my time. I train 6 days a week (old school bodybuilding), but I need to integrate more of this type of training. There is no doubt in my mind it is the best program for overall strength and fitness.
 
I race hare scrambles 2 hours at a time every weekend. I ride twice a week for at least 2 hours at a time. I have to have excitement to get my exercise, a "burpee" isn't going to cut it. I applaud people who can get into this, it just isn't me. I was a pitcher in high school and college for the sole reason that we didn't have to do weight training. I tried running for several months a few years back , every time a car went by I thought "WTF am I doing?" Good luck and kudos to those who can get into this stuff!
 
I have a beer and a half and a glass of whole milk in my belly so far this evening... so no burpees tonight.

Maybe tomorrow.
 
BIGWOODY said:
I race hare scrambles 2 hours at a time every weekend. I ride twice a week for at least 2 hours at a time. I have to have excitement to get my exercise, a "burpee" isn't going to cut it. I applaud people who can get into this, it just isn't me. I was a pitcher in high school and college for the sole reason that we didn't have to do weight training. I tried running for several months a few years back , every time a car went by I thought "WTF am I doing?" Good luck and kudos to those who can get into this stuff!
Click to expand...
Well let's turn this into a race. It'll take you 20 minutes max. But if you're in any kind of decent shape at all you'll beat me. Just look at it as a test.

And there won't be any running. We do run workouts a few times a month at the gym but I'm not bringing any of that here. Screw running.
 
It is tempting for competitions sake. I would also need to see what a 50' walking lunge looks like and I'd have to do it in the morning, my Sasquatch ass jumping around now would wake the kids up.
 
RAILWAY CROSSFIT FTW.... sounds fun I'm in. And for all the gym rats that think crossfit is for p_ssys I challenge you to come in and try a workout the first ones on me.

Glad to hear @Will Carter wish your box the best of luck I'll try to drop in for a wod someday.
 
I would DEFINITELY do this if I wasn't still recovering from a neck injury. I might be able to try this in about another month. I can do the lunge, but holding a 45lb plate over my head would still be a bad idea right now. Before I injured my neck I used to do walking lunges once a week with a dumbbell in each hand. Those are one of my favorite lower body exercises. I've never tried holding the weight above my head though.
 
I've seen that before
drkelly said:
I would DEFINITELY do this if I wasn't still recovering from a neck injury. I might be able to try this in about another month. I can do the lunge, but holding a 45lb plate over my head would still be a bad idea right now. Before I injured my neck I used to do walking lunges once a week with a dumbbell in each hand. Those are one of my favorite lower body exercises. I've never tried holding the weight above my head though.
Click to expand...

You can do it without the weight if you want. Just note it on your time.

If anyone feels like they need to adjust the workout for any reason just note it on your time. I'll try to list some scaling options when I post the workouts.
 
Will Carter said:
If anyone feels like they need to adjust the workout for any reason just note it on your time. I'll try to list some scaling options when I post the workouts.
Click to expand...
My time: 4 seconds (note: mental workout)
I did it in my mind in about 4 seconds, and decided I didn't want to get off the couch.
 
Will Carter said:
Those guys are funny.

And you better have a time posted by the end of the day.
Click to expand...

I'll see what I can knock out when I get back in the office later today.

I don't do CrossFit per say, but that is just because I find it absurd to pay all that money for workouts I already know how to do. It is not all that different than how we trained in college and even the way my personal trainer kicked my ass before I went to App. Kudos to the branding and marketing of CrossFit, as they really just took some advanced plyometric workouts and a MetCon program, named them and developed it all into a brand. For the average person, its a good way to get some guided workouts and have a reason to stick with it (the amount of money invested). For the competitive athlete, its a good way to stay fit and keep competing in some form.

You alluded to it already though with any yayhoo with $1k and a weekend of their time can get their CF1. This is what has concerned me for a long time with CrossFit in general. The few boxes I have walked into over the years, people are not being coached on form, just getting a WOD done. Clients getting hurt wont help member retention. Kregg stayed with me when he took his CF1 a few months ago down here at CrossFit Steele Creek and said the focus of the CF1 cert's are changing a good bit and that they are pushing form over everything else (at least at that class) now which I think will only help keep CrossFit around longer.

Oh, and be sure to get your box to compete July 9-10, 2016 in Charlotte at the Europa Games - Get Fit and Sports Expo. :D
 
Drove my truck to work today and my gym bag is in my van = FAIL.

Why are you pussies afraid of running?:flipoff2:
 
We do quite a bit of running at our box. Our trainer's also push for over speed and weight, that's the cool thing about crossfit it can be scaled to anyone and still be affective.
 
I am in. I will see what I can do a bit later. Not a cross fitter (don't have that kind of cash to shell out) but I do train pretty hard for my obstacle course racing obsession.

Good job Will. Hope the new venture is working out for you.
 
A crossfitter, a democrat and transgender walked into a bar.
Everyone knew.
 
StretchASU said:
Blah blah blah here's my excuse just like the next fat guy. I used to could in college...blah blah
Click to expand...
Elon track and field/baseball athlete's time from this last posted workout...14:10


That's pretty common of most college athletes we get through here. They get beat by the fat old guy (me)...

Prove me wrong Stretch, post up!
 
I might actually give this a shot just to see how bad out of shape I am these days.

Reading it seems easy. The walking lunges are no big deal, the burpees for time and reps will haunt me by set 5 though
 
Back
Top