Today we will start the Operator Ugly Test (OUT).  Designed by Rob Shaul of Military Athlete, the OUT is a combat readiness test for our Military. In its original configuration, the test is to be completed in 90-105 minutes, but due to time constraints, we will make it a two day event (today and tomorrow).

We chose Rob’s test as a gauge for fitness, not only because it tests all metabolic pathways, but because it is not ours.  In other words, we’re not using a test we designed, and therefore skewed in our favor, to test CFW’s programming and its efficacy.  We try to run this test two or three times per year so you can track your progress.

Josh lifting a stone to shoulder at CrossFit Ocean Isle Beach's fundraiser on Saturday. Thanks to Karen and crew for inviting the area CrossFits over to play.

Crossfit

Warm up:

4 Rounds of…
10 Goblet Squats (25)
8 Push-ups
10 Sit-ups

“Ugly Operator” Part 1

Max Rep Bench Press (185/95)
rest 2 minutes
Max Rep Front Squat (185/95)
rest 2 Minutes
Max Rep Dead Stop Dead Lift in 1 min (225/135)
rest 2 min

4 Rounds of AMRAP of…
60 seconds of 25 meter Sprints
60 seconds rest

Click here for full explanations and standards

Oly Course

Max OHS
1 Mid Thigh Hang Snatch + 1 Hang Power Snatch @ 70% x 5 sets
Mid Thigh Hang Clean and Jerk @ 80% x 5 sets

Thanks to all of you who came down to Crossfit Ocean Isle Beach yesterday. Karen and her crew put together a great WOD and raised $1500 for the Granade Family.  

CFW Upcoming Events

Build a House BBQ Benefiting Master Sgt Eden Pearl
Today, December 4, 12-5pm.  Live Music, beer specials and more
To read more about Master Sgt Eden Pearl read here 

Carolina Challenge at Crossfit Durham this Saturday
Join us at Crossfit Durham this Saturday for the Carolina Fitness Challenge. Year in and year out North Carolina sends athletes who go on to compete in the Crossfit Games in California. Come on out and cheer on our own CFW Athletes (23 to be exact)who will compete against some of the best Crossfit Athletes in  North Carolina.

Animal Food Drive Saturday 12/17
We are going to help out the Animal Food Drive at Gold’s Gym by having our own little food drive on Saturday, December 17th. Details will be posted later this week by t.

CFW Oyster and Pig Roast (Saturday 12/17)
After the food drive we are going to have a Oyster and Pig Roast. If you don’t care for either, we will have the grills fired up so that you can throw whatever you like on them. Sign up in the lobby for side dishes. We will start the Roast at Noon. There might even be a special visit from a certain fat guy who live’s up in the North Pole!

Crossfit Ocean Isle Beach (CFOIB) presents “Ellen Fights like a Girl” Charity WOD
Join us today at CrossFit Ocean Isle Beach to participate in a Strong Woman Workout to raise funds for a mother of two boys (ages 3 and 5) who has been diagnosed with terminal cancer.  100% of the proceeds go to medical costs and medical expenses for the family.  All fitness levels are welcome! Men, women and children too! For more information go here.  We will be departing from CFW at noon today, if you plan to go please arrive at the gym by 11:45.

Build a House BBQ Benefiting Master Sgt Eden Pearl
Sunday, December 4, 12-5pm.  Live Music, beer specials and more
To read more about Master Sgt Eden Pearl read here

Todd Saunders, owner of CrossFit Carteret in Beaufort, NC, and his GF, Rhonda, stopped in for a visit yesterday. We look forward to a continued relationship with you all and thanks for stopping in!

Crossfit

Back squat 5 sets 6-8 reps
Bent over dumbell rows 5 sets 6-8 reps
Lateral raises 5 sets 8-10 reps

for time. . .
500 m row

Olympic Weightlifting

Class at 10 am

Crossfit Ocean Isle Beach (CFOIB) presents “Ellen Fights like a Girl” Charity WOD
We have been invited to CFOIB on Saturday, December 3, to participate in a Strong Woman Workout to raise funds for a mother of two boys (ages 3 and 5) who has been diagnosed with terminal cancer.  100% of the proceeds go to medical costs and medical expenses for the family.  All fitness levels are welcome! Men, women and children too! For more information go here

Build a House BBQ Benefiting Master Sgt Eden Pearl
Sunday, December 4, 12-5pm.  Live Music, beer specials and more
To read more about Master Sgt Eden Pearl read here

____________________________________________________________________________________________

To ensure the morning class gets as much exposure to this workout, we will open the doors a few minutes early, at 5:45am. The warm up will begin at 5:55am and the workout at 6am sharp.

Thanks to Mike Clay and Rob Asp of Custom Fit Meals for catering last night's Q & A session

Crossfit
Unknown Distance Run
100 wall balls (20/14)
100 dips (ring or bar)
100 sandbag ground to shoulder (60/40)
100 OHS (65/45)
Unknown Distance Run
Cognitive Event

*Movements may be partitioned however you like; the runs must be at the beginning and end.

Olympic Weightlifting

Burgener Warm up with the bar at 3 positions (high, above the knee, knee). 1 of each movement at each position. x 2
Tall snatch @50-60% x 2 x 5
Tall clean @ 50-60% x 2 x 5
*minimal dip, fast drop under the bar

ONLY 1/4 OF THE CROSSFIT METCON!

Crossfit Q&A Open House Tonight
Join us tonight as we open up the doors for an informal Q&A session with a panel of CFW and Port City CF  Instructors and Owners. This will be open to all members, their family, friends and the general public. Topics will include programming, competition prep, nutrition and general fitness. Mike Clay from Custom Fit Meals will be catering the event. Doors will open at 5:30

All money for the Hoodies are due tomorrow

Wayland T. working through Intro 2

Crossfit

In Teams of 2 complete the following…

AMRAP in 20 minutes of…
400m Sandbag Run (60/40)
10 Push-ups
10 Air Squats
10 Frog Crunches

* Partner’s will alternate the sand bag runs. The partner not running will complete the Push-ups, Air Squats and Frog Crunches for rounds.
* Score the total number of 400m runs and  the rounds completed

Crossfit Q & A Open House this Week 
Join us on this Thursday, December 1st, as we open up the doors for an informal Q&A session with a panel of CFW and Port City CF  Instructors and Owners. This will be open to all members, their family, friends and the general public. Topics will include programming, competition prep, nutrition and general fitness. Mike Clay from Custom Fit Meals will be catering the event. Doors will open at 5:30

Crossfit Ocean Isle Beach (CFOIB) presents “Ellen Fights like a Girl” Charity WOD
We have been invited to CFOIB on Saturday, December 3, to participate in a Strong Woman Workout to raise funds for a mother of two boys (ages 3 and 5) who has been diagnosed with terminal cancer.  100% of the proceeds go to medical costs and medical expenses for the family.  All fitness levels are welcome! Men, women and children too! For more information go here

Build a House BBQ Benefiting Master Sgt Eden Pearl
Sunday, December 4, 12-5pm.  Live Music, beer specials and more
To read more about Master Sgt Eden Pearl read here

CLAIR BUILDING CONFIDENCE ON A 48" BOX JUMP

Crossfit

Box Jump for Height

The box jump, so simple for some and a mind you-know-what for others. Today we want you to build your confidence by jumping on a box for height.  It is important to note that a box jump is not the same as as vertical jump.  The world record record vertical jump is 46 inches, yet there are a handful of people in our gym that can box jump over 48 inches.  The key to the box jump is bringing the feet and knees up fast, not necessarily how high you can jump. On your jumps work on an EXPLOSIVE jump and quickly bringing the knees (and therefore, feet) up high and outside the arms… FAST!!!

6 Rounds of. . .
10m Sled Push (135/85)
30m Sprint
10 Push-ups
* rest as long as you need to retain speed and power

Olympic Weightlifting
Class at 8 am and 6 pm