The 60-75 minute class is FREE to everyone including non-members, so bring a friend! We will have a WOD (Workout of the Day) influenced by Rob Orlando-(Strongmanwod.com). In CrossFit, we want a stimulus that is constantly varied so we never stop progressing in our fitness. Strongman movements provide plenty of variation in a toy-filled playground where athletes can test and improve their brute strength and overall fitness level. We will be using objects like the yoke, axle bars, fat grip dumbbells, sandbags (25-120lbs), atlas stones, water-filled keg, and farmer’s handles.
1) Jay Joyner went HAM at the Saltwar games! He took 2nd place in the Mens Master Division. Way to represent the box!
Thanks to Crossfit Wilmington’s Owner-Tony Cowden Competitive Edge Performance is a high quality nutritional supplement company that addresses the demanding needs of today’s athletes, regardless of their fitness level, with an extensive education resource for coaches and athletes alike. The product line has been carefully developed and consists only of the essential supplements that are of the most benefit to our athletes. We now carry all the products for sale and can save you some $ from retail online.
Creatine, Citrulline Malate, Alpha Lipoic Acid and Arginine Alpha-Ketoglutarate fuel intense exercise. CarnoSyn(r) Beta Alanine suppresses the onset of blood lactate accumulation and buffers H+ inherit of lactate training. Caffeine provides training drive to help push through workouts and take your training intensity to the next level. Our pre workout combines all of these powerful supplements into one great tasting, drink mix devoid of artificial flavors, colors, and sweeteners!
BCAAs + Glutamine
Branched chained amino acids cannot be beat for improved recovery, reduction of muscle soreness,and increased energy during long workouts. Our 4:1:1 ratio of Leucine, Isoleucine, and Valine provides all the essential aminos at the right quantity. The added 3 grams of Glutamine not only allows an athlete to push harder in workouts, but also speeds recovery, bolsters gut health and improves immune function.
L-Tyrosine is one the most important amino acids, and is essential for the development of proteins your body needs. Intense exercise increases your body’s required dietary intake of this vital amino acid. It is a precursor to dopamine, epinephrine and norepinephrine and therefore, improves alertness, mood, and cognition. However, it is not a stimulant and has no jitters or nervousness associated with its use. Taken in the AM tyrosine has a positive effects on cognition and will help you get your day going. Taken pre-workout, it will provide added drive and focus to your training.
Zinc is involved in numerous aspects of metabolism. It is required for the production and activity of more than 100 enzymes and it plays a vital role in immune function, protein synthesis, wound healing and cell division. Zinc is an essential component of the diet for maintaining proper testosterone levels and secondary sex hormone balance. Athletes require a daily intake of zinc to maintain a steady state because the body has no means of storing Zinc. Chelated Zinc provides the body a source of Zinc that is readily absorbed and utilized by the body.
Ultra EPA 500-Fish Oil Molecularly distilled to remove impurities and toxins,
Ultra EPA 500 is formulated specifically for athletes. The higher ratio of EPA to DHA provides all the inflammation reduction and recovery benefits you expect from a high quality fish oil while avoiding the body fat increases associated with excessive intake of DHA.
Vitamin C 1000
Vitamin C is is an antioxidant powerhouse that bolsters the immune helps the body recovery from intense exercise. In addition to reducing oxidative stress of free radicals and helping the body ward off sickness, Vitamin C improves cortisol to testosterone ratios by lowering cortisol and inhibiting the enzymatic process that converts testosterone to estrogen. Until next time—Spartan UP!
I’m super excited to be able to bring these great coaches and athletes to our gym for a chance to grow as athletes and coaches! I have had the great opportunity to train and learn from these great athletes at MDUSA and now bringing them to Goldsboro, NC November 21-23, 2014! Spencer will be traveling from Georgia, Mike from Florida, and Emily from Washington state. Are you ready to take it to the next level?!
The Power and Grace Performance Camps are designed to enhance the attendees’ understanding and efficiency across a broad range of movements including the Olympic lifts and specific skill work. These seminars are geared towards coaches and athletes of all levels. The goal of the camp is for the attendees to learn the Olympic lifts down to the very specific technical aspects, and learn the proper positioning, progressions and reasons to perform skill work in the manner we teach. The camp will include lectures, teaching, and lifting sessions designed to achieve these goals. The attendees will also have the opportunity to ask questions to a field of expert coaches and Games athletes. Furthermore, the camp will include a minimum of eight hours of actual lifting/skill work.
Coaching Staff: (as well as many guest Games and Regional athletes)
Spencer Arnold has been involved in Olympic weightlifting since 2001 and Crossfit since 2007. He has seen and experienced the growth and expansion of Crossfit from its early stages and his background in Olympic Weightlifting gave him a great lens by which to coach Crossfit. With multiple National medals (American Open and National Championships) as part of his resume, his understanding of how to complete the lifts well is immense.
Mike Poppa has been involved in Crossfit for over 6 years. He has been a part of everything it has to offer. He has been an athlete, opened a successful gym, been a traveling camp coach, and worked with multiple Games athletes. In addition to obtaining multiple certifications his hands on experience has provided him a wealth of knowledge on movement.
Emily Carothers transitioned into the Crossfit world 3 years ago, after an 18 year gymnastics career. She competed on the NCAA stage for the University of Washington, finishing her career ranked #1 in the nation on the uneven bars and winning a PAC-10 Vault title. She placed 23rd in the 2013 Crossfit Games and finished the 2014 Open 4th in the NW region and 44th Worldwide. 1st in NW region this YEAR-2014!
Early Registration: $399/person
Regular Registration: $449/person
Late Registration: $499/person
Schedule of Events:
6:00 p.m. – 8:00 p.m.: Lifting Session- Snatch and CJ and a Benchmark Crossfit Workout TBD.
9:00: Snatch Warm-up and Teach Snatch Positions
11:30: Lunch Break
12:30: Lecture: Biomechanics of weightlifting
1:00: Lecture: Hollow/Arch
1:30: Movement Breakdown: Pull-ups, Handstand Pushups
3:30: Crossfit WOD TBA
4:00: Close and Q and A
9:00: Jerk Introduction, Warm-up, and Progression
10:00: Jerk Technical Practice and Auxiliary Exercises
10:45 Teach Clean Position and Perform
12:00: Lunch Break
1:00: Lecture: Competition Prep: Q&A with athletes/coaches
1:30: Movement Breakdown: Muscle Ups/Bar Muscle Ups
3:00: Wrap Up; Final Q&A
More details about the
Coaches that will be attending our Camp!
Exercise, athletics and competition have been a constant in Spencer’s life since he could walk. He picked up Olympic Weightlifting at age 13 as a complement to football and wrestling. Soon thereafter, football and wrestling became complements to weightlifting. From that platform he has competed and medaled in National competitions around the United States including the Junior National Championships, National Championships and the American Open. He began coaching the sport in college and has since fallen in love with seeing others do and complete things they never saw possible. As a junior in college, he walked into his first experience with Crossfit. He realized immediately that his background in Olympic weightlifting and strength and conditioning would be of massive help to the sport of fitness. He began coaching Crossfit immediately. Eventually, he began coaching and programming for elite Crossfit athletes helping them to reach their goals in the Open, Regionals, and the Games.
2012 USAW American Open Gold Medalist (69kg)
2013 Texas State Champion and Record Holder in Snatch, CJ, and Total (69kg)
2013 National Championship Silver Medalist (69kg)
USAW Club Coach Certified
USAW National Coach Certified
Crossfit Weightlifting Trainer Course Certified and Assistant Coach
I started Crossfit in 2010 after the birth of my first son, as a means to get back into shape. After an 18 year gymnastics career, I quickly found the competitive side of Crossfit to be incredibly appealing and knew that was the direction I wanted to go not long after starting. I was an Elite gymnast, finishing my career at the University of Washington, competing all 4 years as in the all-around. In late 2010 I found out I was having another child so competitive Crossfit was put on hold for another year. After my second son was born in September 2011 I started gearing up for the 2012 season and finished 7th in the Northwest region at Regionals. I wasn’t sure I would compete as an individual again as juggling 2 young children, a family, a full time job and training was more work than anticipated. I signed up for the Open in 2013, finishing 2nd in the Northwest and 16th Worldwide, and figured I better give it another go or it would be something I would regret. I finished 3rd at Regionals in 2013 earning my first trip to Carson, where I ended up 23rd, including a 3rd place finish on the Legless event. I guess once a competitive athlete, always a competitive athlete and my goal is to get back to the Games and improve on my performance for as many years as I am able.
2001 NCAA Regional Bars Champion, 2nd AA
2001 NCAA Championship All-Around Competitor (33rd)
2002 Pac-10 Vault Champion
2004 West Regional Gymnast of the Year
2004 Ranked #1 on the Uneven Bars
2012 7th NW Region
2013 2nd NW Region in the Open, 16th Worldwide
2013 3rd NW Region
2013 23rd Crossfit Games
2014 1st Fittest Games
2014 4th NW Region in the Open, 44th Worldwide
2014 1st NW Region
Crossfit has been my life for the past 6 years. Fortunately, crossfit has allowed me to experience all facets that it has to offer. From competing against the best, opening a successful gym, and while traveling throughout the world as a camp coach, to working with multiple Games athletes. The wealth of knowledge I have gained through my experiences is something I wish to share with coaches and athletes on all levels. In a sport that is growing at an exponential rate, understanding correct movement and connectivity is the one part that needs to catch up. This is beneficial for someone beginning crossfit for the first time all the way up to a Games athletes, because we are not only moving for sport, but also moving for life.
• CrossFit Level I Certificate
• CrossFit Level II Coaches Prep Course
• CrossFit Olympic Lifting Certificate
• CrossFit Gymnastics Certificate
• CrossFit Kettlebell Certificate
• CrossFit Mobility Certificate
• USAW Weightlifting Certification
• USAW II Weightlifting Certificate
• Outlaw Traveling Camp Coach for the movement/connectivity portion.
• Power and Grace Performance Movement Coach
• Worked with multiple games athletes to clean up movement
• Studied under Strength & Speed Coach Clif Marshall,
Performance Director at Ignition® – www.ignitionapg.com
1-Ben Johnson made it 70 miles!!!
Message from Ben Johnson:
THANKS EVERYONE SO MUCH FOR SUPPORTING ME!!!!
How to give online:
1. Pat yourself on the back. That’s me saying THANK YOU!
2. Go to www.younglife.org
3. On the left hand side, three-quarters down the page, you will see a box that
says “ONLINE GIVING”. Click that box.
4. The page you are now on should have a box in the very middle that says “Give
a Gift to Young Life”. In this box, under “Gift Designation”, click the second
option, “A Young Life Staff Member’s Ministry”, and then click “Search”.
5. Enter my last name, Johnson, then scroll down and locate “Ben Johnson (YL
Staff Associate I) That’s ME!
6. You’ll return to the previous screen. Look down a few lins from where my
name should now be, and fill in the “Gift Amount” Box with your pledge.
7. Click “Add Gift” at the bottom right of the box.
8. On the next screen, double check and make sure you have the right person and
amount, then click “Checkout”
9. Fill out your payment information and you’re all done! It usually takes
about 5 mins!
2- We have been using and selling the new Competitive Edge Performance Supplements from Tony Cowden of Crossfit Wilmington. Comp’EDGE Performance
is a proud sponsor of CF Wilmington regional team and Daniel Skidmore of CrossFit Fort Bragg, and like 12 other top notch competitors! I highly recommend the BCAA’s with 3g’s ofGlutamine post workouts to speed up recovery and
soreness. Everyone should be taking the core 4-EPA, Vitamin D, Magnesium, and Zinc. We can beat all the retail prices listed on the website at our gym and you don’t have to pay for shipping! I will provide more context on the supplements later…..until then: http://compedgeperformance.com/
3- Capital City Games at Crossfit RDU June 7-8 hosted by the Legacy Series—come out to support or compete.
4- The #tbt photo challenge started May 29th with a bang! You have the next 4 Thursday with a
chance to WIN! Post a Throwback Thursday photo to any of our social media outlets and enter a chance to win a bag of Progenex ($60 value). It can be funny, old school, fitness goal driven, nutrition related, the past few weeks, competition
photo, summer beach body pic, etc. lol
5- Congrats to our newest Crossfit Moms: Lindsey Sanders and Sarah Wiggins!!!
6- Book recommendation: Spartan Up! By the founder of the Spartan Race series:
Joe De Sena! He speaks about having the right attitude, overcoming obstacles,
and achieving peak performance.
Until next time-Spartan Up!
1- -Help our Coach Ben Johnson raise support for Young Life…He’s going to run 100 miles in 24 hours! Come on take a moment and consider giving because that is some dedication right there! Our Friday 12,430,530, and Saturday 9am classes will have a chance to run with him! Be THERE! He will need us I promise!
2- We will be using and selling the new Competitive Edge Performance Supplements from Tony Cowden of Crossfit Wilmington. Comp’EDGE Performance is a proud sponsor of CF Wilmington regional team and Daniel Skidmore of CrossFit Fort Bragg, and like 12 other top notch competitors! I highly recommend the BCAA’s with 3g’s of Glutamine post workouts to speed up recovery and soreness. Everyone should be taking the core 4-EPA, Vitamin D, Magnesium, and Zinc. We can beat all the retail prices listed on the website at our gym and you don’t have to pay for shipping! http://compedgeperformance.com/
3-THE MURPH CHALLENGE on Memorial Day weekend was a blast. We had a great turnout! Hope everyone enjoyed their weekend with family and friends, playing at the beach, bbq in the backyards, and remember the heroes who this holiday is named for. NEVER FORGET #herowod
4- Capital City Games at Crossfit RDU June 7-8 hosted by the Legacy Series—come out to support or compete. https://www.legacyseriesevents.com/tickets?eid=1
5- We will have a #tbt photo challenge starting May 29th and ending June 26th. That’s 5 Thursdays you have a chance to WIN! Post a Throwback Thursday photo to any of our social media outlets and enter a chance to win a bag of Progenex ($60 value). It can be funny, old school, fitness goal driven, nutrition related, the past few weeks, competition photo, summer beach body pic, etc. lol (Ashley L. and Cam V. are in the lead so far)
6- If you don’t know who Emily Carothers, Spencer Arnold, and Mike Poppa are—-get to know them!
Until next time—Spartan Up!
1-Crossfit Goldsboro will host THE MURPH CHALLENGE this upcoming Memorial Day weekend. Heat times listed below:
Saturday May 24th- 9:00am @ CFGB
Saturday May 24th- 10:00am @CFGB
Sunday May 25th- 4:00pm @CFMO
* Just show up our coaches will take care of scaling the WOD if needed!
*Gym wil be CLOSED Monday May 26th for Memorial Day!
**Friends/Family members can do the Murph Challenge for FREE this upcoming weekend!
2- We will have some coaches and athletes traveling to the Mid-Atlantic Regionals this upcoming weekend to cheer on some of our friends and local competitors. http://games.crossfit.com/workouts/regionals
3- Capital City Games at Crossfit RDU June 7-8 hosted by the Legacy Series—come out to support or compete.
4-Help our Coach Ben Johnson raise support for Young Life…He’s going to run 100 miles in 24 hours! Come on take a moment and consider giving because that is some dedication right there! https://www.facebook.com/events/436498126486633/?ref_dashboard_filter=upcoming
5-We will be using and selling the new Competitive Edge Performance Supplements from Tony Cowden of Crossfit Wilmington……more info coming soon! Comp|EDGE Performance is a proud sponsor of CFW regional team and Daniel Skidmore of CrossFit Fort Bragg. Track Daniel’s performance at the Mid Atlantic Regionals this weekend right here on CEP http://compedgeperformance.com/2014/05/daniel-skidmore/
6- We will have a #tbt photo challenge starting May 29thand ending June 26th. That’s 5 Thursdays you have a chance to WIN! Post a Throwback Thursday photo to any of our social media outlets and enter a chance to win a bag of Progenex($60 value). It can be funny, old school, fitness goal driven, nutrition related, the past few weeks, competition photo, summer beach body pic, etc. lol
7- If you don’t know who Emily Carothers is—-get to know her—enough said for now! http://games.crossfit.com/athlete/22982
PS: Have a great Memorial Day Weekend!
Until next time—Spartan Up!
1)Crossfit Goldsboro will BECOME AN ‘OFFICIAL HOST’ OF THE MURPH CHALLENGE
We will have an online Leaderboard that will allow our members to post
their MURPH times, and be placed in the running for our National Competition
that will have the top 5 male and top 5 female athletes competing for a $5,000 grand prize
in San Diego, California on June 28th.
*Wearing a 20lb vest or body armor
1 Mile run to start
300 Air squats
1 Mile run to finish
Founded by Navy SEALs, and fueled by the values of Brotherhood, Respect, and Freedom we are excited to
announce The Murph Challenge 2014! We feel honored to and privileged to be asked by the Murphy family to
run this event exclusively this year in driving donations to the LT. Michael P. Murphy Memorial Scholarship
Foundation (501c3). Formerly known as Memorial Day Murph we look to continue and grow this great event with
We hope that you will join the ranks of Americans everywhere on May 26, 2014 to
honor LT. Michael Murphy who looked adversity in the face, and rose above it.
Find out more about this event at TheMurphChallenge.com.
After testing maxes we will be utilizing a Wendler 5,3,1 format. There are other great formats out there but we feel that the Max Effort sets incorporated into the Wendler Program provide a much higher degree of carry over into the sport of competitive exercise by allowing athletes to become more proficient at moving weights for multiple reps at high percentages of their 1RM’s.
For the four Main Lifts of this cycle (Deadlift, Strict Press, Front Squat, Bench Press), you will be basing all of your percentages off of a TRAINING MAX. I don’t care if you remember shit else from this post, but make sure you remember this: your TRAINING MAX is found by taking 90% of your actual 1RM. You will then use that Training Max as the basis for ALL of your percentages for the cycle. For example, if your current 1RM is 500# then you will be utilizing the figure of 450# to calculate your percentages for the Deadlift work each week.
Finally, let’s talk for a second about the Max Effort sets. The Max Effort sets are meant to be just that, MAXIMUM effort. However, that does not mean that this represents the time to lose your mind and throw all your technique and movement integrity out the door. Let our Coaches Coach! The Max Effort sets provide the opportunity for you to consume the strongest black coffee you can find (preferably with multiple shots of espresso), turn up load music, and unleash rage on the bar while maintaining as perfect technique as humanly possible.
Our Coaches with Jim Wendler at Wake Forest University hitting the weights! Jim Wendler breaks down two decades of knowledge he wishes he could have shared with his younger self. Click here for article
Hicks smoking a new C&J PR!
Wow what a Battle that was! We watched athletes PR C&J numbers, HSPUs, large UB sets of Double Unders,
Burpee MUs, Pistols, strategy, teammates going all in on the exercise mats for event #2, 2x Champions repeat,
and even a tie breaker event with AD & Handstand walk for distance! I want to give the biggest thank you to our
sponsors, volunteers, judges and vendors who made this event happen! We are… extremely grateful for your help.
You put in a hard day of work to help strengthen our Crossfit community and that will never be overlooked!
I would tag everyone single one of you but I believe we might clash the interwebs…..you know who you are! THANK YOU!!!
And go rest because that was one hell of a BATTLE!