Crossfit Lumberton

Event Calendar

Featured Athlete: Chad West

Chad enjoys the beach:) And Peanut Butter Bash's

Periodically, we will feature an athlete on the blog who has shown huge results since they’ve been with us. Opening only in February, it’s hard to imagine being ready to feature someone so soon. We easily have 5 people we could feature, so we’ll start with Chad. Chad stopped by one day to visit, and never quit coming. As one of our “OG’s” Chad is an example to everyone in the gym. Chad is proof of what can happen when you focus your training, and dial in your diet. Changing his family’s lifestyle along with him, we’re getting the whole family on board. Breaking the 200 pound mark was a huge milestone in his training, breaking 190 was icing on the cake! We can’t wait to see what kind of goals Chad makes and breaks again!

2 months: CrossFit, Paleo, and Peanut Butter Bash's

“I had no idea how fat I actually was until I began looking through pictures from a year ago. However, I do remember the daily misery I encountered. Coming from a background in high school sports and serving as a Marine Scout Sniper, I never thought I would be that unfit. I had heard about Crossfit through contacts I still have in the military community but was nervous about getting involved. I envisioned me at 39 years old coming into a gym with 20 somethings getting shamed and belittled. Not very encouraging! However, my experience has been quite the opposite. The coaches are excellent and scale the workouts to your level with the guarantee of improvement. There are many people like me trying to establish a healthy, high performance lifestyle from various ages and backgrounds. Everyone is very encouraging, pushing me to do better; even the 20 something studs. I am even surprising myself at the things I thought I would never do again, including unsupported chin-ups. I have went from 232 pounds to 189 pounds since the first of the year. You know what the best part is? I’m just getting started.”

Sweet

Corporal Ryan C. McGhee

WOD 120521

Tempo Deadlifts

3×5 (drop down around 10-20# less than you would normally use for this rep scheme.)

“McGhee”

AMRAP in 30 min:

5 Deadlifts 275lb

13 Push-ups

9 Box Jumps (24/20)

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary. Rest easy Cpl, job well done. Cpl McGhee gave his life giving 120%. This is your day to give 110% in his honor.

If you haven’t yet, please register for the CrossFit For Hope WOD. We will be hosting the event on June 9th at our gym. We are asking that all athletes planning to do the workout register and begin taking donations. Click the wagon at the top of the page to get started. CrossFit gyms all over the world are raising money to try and raise $1.7 million. That’s one days operating costs. Lets give a hand and try to raise money to battle childhood diseases.

Mercy

Dont we all...

WOD 120518

“Fight Gone Bad”

3 rounds, 1 minute per station:

Wall Balls (20/14)

Sumo Deadlift High Pull (75/55)

Box Jumps (20″)

Push Press (75/55″)

Row (Calories)

REST 1:00

The clock does not reset or stop between exercises. On call of “rotate,” the athlete will move to next station immediately. At the end of each round, 1 minute rest will be taken. At 3-2-1-GO!, the athletes will begin the next round. You may start at any exercise you wish, but the order above must be followed. (Start with Box jumps, you’ll end with SDHP) One point is given for each rep, except on the rower where each calorie is one point. Score is total reps/calories completed during all 3 rounds.

Upcoming Events

CrossFit For Hope

We will be hosting a very special event on Saturday, June 9. It is called “CrossFit For Hope” and is a fundraiser for St. Jude Children’s Research Hospital. The goal is for all the CrossFit gyms in the nation to raise 1.7 Million dollars (one day’s operating cost for the hospital). You can help by clicking on the link in the upper right hand corner of our website (the wagon) and signing up to donate, or have others donate through you. Let’s see how much money CFL can raise!!! We will be having a special WOD on the 9th called “Hope” that will be part a friendly competition between all he local CrossFit gyms in SE Texas! Members from all over our area will be coming to compete and then hang out as a “family” afterwards. We really want you to participate by competing and helping us raise money for childrens cancer research. If CrossFit has changed your life, pay it forward by helping to change the lives of others.

Slim Down Summer Paleo Challenge

We will be having a summer Paleo Challenge in an effort to up the stakes at CFL! This is a chance for you to get your diet dialed in, slim down, and get a lot stronger! This is how it works:

$20 buy-in per person
Bring a “Before” picture
Give us your weight and waist measurement
Eat Paleo for 60 days

The contest will start on June 1. You must have a current “Before” picture (taken within 2 weeks of start date). Weight and waist measurement should be current within 3 days of June 1. Pictures can be emailed to Sean or Clayton, or can be hand delivered. Your pictures, weight, and waist size will be seen by coaches and no one else. On August 1 we will do an evaluation of your “After” picture, weight, and waist size in comparison to your starting stats. We will choose 3 winners based off of inches lost, weight lost, performance in the gym, and overall appearance. The winners will be awarded cash money $$$$!!!! All the money collected will be distributed out to our top 3 contestants. This is a great way to kickstart your way into health and happiness!