Workout of the Day
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Remember our last “Grace Challenge”? We have two more challenges coming up soon…stay tuned for details!

Pictured to the right are the winners of our last challenge – Derek, Kristen, Thera, & Jay.

Video
-Role of the Burgener Warmup, Coach Burgener…[wmv][mov]
-Clean & Jerk…[wmv][mov]
-Clean…[wmv][mov]

Workout of the Day
“Gwen”
Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Post loads to comments.

by Thera Storm

Being outside on a Saturday morning put me a great place… a place of knowing that I never want to spend my life indoors. I want to take advantage of this beautiful world. I want to live every second like it’s my last. I want to embrace life – the ups and downs – and have fun being active. I’m not sure if I want children… but if I do become a mommy – I want to show them how fun life can be without video games, T.V. and indoor laziness.

The thoughts about “living life” made me think about dying, too.

When I die – I don’t want to have regrets.

At the end… I don’t want it to be revealed to me that there were so many things I was capable of doing… that I DIDN’T DO – because of insecurities or FALSE senses of boundaries that never really existed.

What am I capable of?

I won’t know unless I try new things. Take on challenges and give every moment 100%.   

I never thought I’d be doing pull-ups. It was something that I was NOT capable of… but I got there from trying something new and training. Hard.

What comes next?

A Masters degree. A career. A new business? A 300# deadlift?

Who knows. I just want to put myself out there. No one is paying attention to me — so why let others dictate the new things that I try? So I may fail. Actually, I know I’ll fail. I fail every day. But at least I’m moving towards a goal. And I’m finding the real boundaries of what I’m capable of.

So when I die… I’ll know I took advantage of every beautiful second God gave me.

Read Thera’s full article on her blog…

What better way to start off your Saturday morning then by bear crawling in the sand, heaving your body onto the floor & then leaping into the air, running as fast as you can, and pumping out some pullups!

View the entire gallery by clicking here.

A big welcome to all of our newcomers – we hope you had a pleasantly painful experience! Also a big thanks to Coach Sam for always keeping it fun and exciting!

“You’ll find people who are better than you and you’ll take an empty cup when you meet them. Their example will destroy or inspire you and if it’s the latter you may stay and learn. You might imitate, doing as they do because you’ve already accepted that you do not know best – if you did you’d be leading the group they were trying to join. Perhaps being exposed to their superior ability will drive you to work harder than you thought possible, or necessary.” ~Mark Twight

Workout of the Day
Park Workout with Sam
-or-
Makeup a WOD
-or-
Pick a TRAVEL WOD

Reminder: Tomorrow morning – Saturday workout is at the UNCW Track with Sam. Bring a friend – it’ll be fun!

Notes: Today – most of class will be spent on working on your athletic skills chart. Show up early, warmup, come prepared with your logbooks and ready to track your progress!

Workout of the Day
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
*post time to comments*

A recent survey cited that over 40% of women hate their bodies. Another survey stated that women fret about their body image every 15 minutes.

These statistics are not surprising to me. It was only a year ago that I felt the same way…

I absorbed the mass media’s depiction of beautiful women – the air-brushed images of celebrities inundating magazines, television shows and movies left me feeling inadequate rather than entertained.

In an effort to achieve that look, I joined a local gym. I weighed myself after every workout. I didn’t understand why I was not seeing immediate results after being on the treadmill for an hour. I was getting frustrated. I noticed my husband was seeing results through his CrossFit training – but I figured that was for military men only.

With extreme reservations, I joined CrossFit Coastal (I was so intimidated!). Surprisingly, the workouts were scaled to my level of fitness. I didn’t want to come in last during the class workouts, so I really pushed myself. It was hard. It was damn hard! I still came in last – so I kept coming back. I showed up and I didn’t quit.

8 months have passed and I can’t remember the last time I weighed myself. I see a Cosmo magazine and instead of wanting to look like the cover model I think to myself, “I wonder if she can do pullups?” Now I measure my performance and workout scores rather than my weight. I’m focused on showing up and doing the best I can each day. As a result, I am strong and confident and I understand what it is to be a really fit woman.

I’m excited to announce that CrossFit Coastal is introducing a CrossFit Women Foundations Program for women only. Don’t worry fellas – it’s not because we hate you, but the truth is that CrossFit is very intimidating to most newcomers and this is our attempt at overcoming that anxiety.

The goal of this 6 Session Program is to introduce new women to the CrossFit method, prepare them for the intensity of co-ed group classes, and provide female mentorship for healthy living.

If you or a woman you know is interested or curious, call or email me.

-Thera Storm

Phone: 910-547-7744
Email: TStorm@CrossFitCoastal.com

Oh yeah – we’re bringing back the UNCW track workouts!

We’re starting this weekend with a free open to the public CrossFit @ UNCW Track Workout.

Coach Sam Johnson will be leading you through a fun and challenging 2 person team workout at the track. It’s free but what’s the catch? Your teammate has to be someone who has never done CrossFit before…otherwise you’ll be lone wolfing it.

Bring a friend…or hope that someone new joins us…or hit the workout by yourself. However it pans out – you’re guaranteed to have a good time.

To show some local UNCW support – any UNCW student that completes the workout will have an opportunity to win a free week of CrossFit training.

When: Saturday @ 10:00 am – 11:00 am
Where: UNCW Track – we’ll be meeting by the pullup bars.
Cost: Free
What to Bring: Water, a towel, a friend, and a good attitude…oh yeah and be ready to give it your 100%.

Got some questions? Feel free to contact us!

Workout of the Day
3 Rounds for time:
500M Row
21 x Hang Power Snatch (75m/45f)
*post times to comments*

Workout of the Day
3 Rounds for time:
400m Run
30 x OHS @ 75m/45f
21 Pullups