CrossFit Open 19.5

CrossFit Pineville – CrossFit

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Warm-up

3 rounds

1 min bike or row

8 Single Arm Thrusters (each arm)

8 Beat Swings

8 Single Arm High Pulls

Metcon

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Teens (Ages 14-15) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

Thursday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Turkish Get Up (6×2)

*6×2 each arm

*20 min

Metcon

Metcon (4 Rounds for time)

Every 5 min for 4 sets

500m Row or 1k Bike

12 Alt DB Snatch (50/35)

Announcing : CFP/RISE Partnership with The Fuel Method

At CrossFit Pineville and RISE Charlotte, we strive to offer the very best service!  We specialize in group fitness, offer programs for all ages and fitness levels, and two different training programs: CrossFit methodology as well as high intensity interval training.  We aim to please each individual athlete and offer add on programming, individual program design, and personal training.  We offer specialty classes and skill classes.  We also have a Physical Therapist in house, Dr. Amy Bullock of Fortress Physical Therapy, to offer support for your musculoskeletal system and help you train smart and pain free.

The area we truly have felt we are lacking : Nutrition.  Our coaches have a great knowledge of nutrition, however none specialize in this area, nor have extensive training in it.  We can discuss the topic with our athletes, make recommendations on small changes they can make in regards to food choices and habits, recommend supplements, etc.  However, we haven’t been able to provide the one on one nutrition coaching that many athletes are looking for and need.

Enter Alex Bladek and The Fuel Method.

Brandon and Michelle actually met Alex a few years ago through Brandon’s best friend, Paul.  Paul has a CrossFit gym in Michigan where (small world!) Alex would train when visiting home.  After circumstances changed, Alex and her fiance Hannes became members of CrossFit Pineville last year and thus began a conversation of how we can better serve you, our members!

A little more about Alex and The Fuel Method : Alex has her Masters in Counseling with a specialization in sport and health psychology.  She has completed her Precision Nutrition Level 1 certification and is also a CrossFit Level 1 Trainer.  Alex grew up an athlete, but once she stopped playing organized sports, unhealthy habits started to emerge and the weight started to creep on.  At the end of her senior year of college, she decided to make a change not only for her health, but her self-confidence as well.  She started taking control of her fitness and diet again.  It took years for her to discover something that was not restrictive and could be maintained long-term.

Through her school studies, working with mentors, and studying the field, she developed The Fuel Method.  Using The Fuel Method, Alex aims to assist others in navigating through the excess of information so they can achieve and maintain their goals!  The Fuel Method is a habit-based approach to health and nutrition, tailored to the individual, counseling you to a healthy relationship with food.  The Fuel Method takes all aspects of YOU into account – from your lifestyle to your food preferences to your body type, it all plays a role in achieving your goals.  The Fuel Method provides one-on-one accountability and guidance, goal setting, newsletters loaded with recipes, resources and tips, progress metrics (like measurements and weekly check-ins) and access to an ‘Active Members’ Facebook group.  After working with Alex and The Fuel Method, you will walk away with the tools, skills and knowledge to fuel your body and mind, for life!

We are so excited to partner with Alex and looking forward to all she will bring to the table!  If you are interested in a consult with Alex, don’t hesitate, contact her ASAP!  We are working with Alex to plan a nutrition challenge open to any CFP or RISE athletes starting in just a few weeks!  Details are being finalized now, so stay tuned for more info!!!

Welcome Alex and The Fuel Method to CFP and RISE!!

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (Time)

For time:

80 DU

40 Russian KBS (1.5/1)

20 Ring Dips

10 C2B (Rx+ Bar MU)

800m run

10 C2B (Rx+ Bar MU)

20 Ring Dips

40 Russian KBS (1.5/1)

80 DU

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Back Squat (4-3-2-1-2-2)

E3MOM

4@70%

3@80

2@90

1@95

2×2@90%

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

30 Wallballs (20/14)(Rx+ 30/20)

15 DB Burpee Box Step Overs (50/35)(24/20)
*1 DB

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Clean and Jerk (8×1)

E2MOM for 8 sets

*Start at 70% and build over the sets.

Metcon

Metcon (Time)

For time:

50/40 Cal Row

40 T2B

30 G2OH (135/95)
10 min cap

A Look Ahead : Programming Week of 03/18

We fought for every. dang. rep. in 19.4!!!  So proud of all our athletes fighting for those bar muscle-ups, pull-ups, and to get those last burpees in before the clock ran out.  Such a fun weekend!  We’re excited for 19.5 and Friday Night Lights this Friday!  Be sure to RSVP in our private page.  Excited to celebrate everyone’s hard work over these past 5 weeks!  And to get back to regular life and training 😉

We’re just under 4 weeks out from Battle of the Ages!!!  We could still use a few judges as we have an incredible 60 teams participating!!!  So if you’re available Saturday, April 13th, follow this link and get signed up.  You’ll get a free t-shirt, lunch from the delicious New Wrap Order, and other fun surprises!

Here’s your look ahead…

Monday – Today, we clean and jerk!  Afterwards, a chipper of rowing, t2b, and ground to overhead!

Tuesday – Back squat day!  Then, 10 minutes of wallballs and dumbbell burpee box step overs (yikes)!

Wednesday – Longer metcon day!  Bring your lungs and keep moving!

Thursday – Push press up first, then we finish up with some intervals or rowing and handstand push-ups.

Friday – 19.5!!!  All day baby!!  We’ll be running 19.5 in class all day, and of course, Friday Night Lights starting at 6pm!

Saturday – TBD once 19.5 is announced.

Sunday Oly with Becca is on this week!  See you there!

RISE Look Ahead

Monday – Strength Day!!  Legs and back!

Tuesday – Glycolytic Interval – 1:05 on/25 sec off

Wednesday – Tabata day!  20 sec on/10 sec off

Thursday – You’re up against an 8 min clock for 4 rounds!

Friday – Strength day!!

Saturday – Spartanish training day!  1:30 on/20 sec off!

Looking forward to the week ahead!  As always, we’ll see you at the box!

CrossFit Open 19.4

CrossFit Pineville – CrossFit

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Warm-up

250m Stiff Leg Row

Then…

3 Rounds

10 Beat Swings

8 Sumo Inchworms

10 Single Arm KBS

10 Single Arm High Pulls

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Teens (Ages 14-15) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Teens Scaled (Ages 14-15) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping chest-to-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Narrow Grip OHS (5×3)

*E3MOM

*Slowly descend to the bottom and hold for 3 sec.

Metcon

Metcon (15 Rounds for reps)

15 min ALT EMOM

15/10 Cal Bike

50 DU

30 sec UB Handstand Hold