May 2016 Newsletter - 12th State CrossFit

News and Notes
May 2016
12TH STATE
All The Fitness | Raleigh, NC
Go Coach Meg!
Atlantic Regionals is here! On May 20-22, Coach Meg
will be competing against 39 other athletes from the MidAtlantic and SouthEast regions for a spot at the CrossFit
Games in Carson, California later this year (June). The
top 5 athletes will advance following a grueling three
days of competition. If you want to watch the regional
events, they will be streamed live on the CrossFit games
site. Also, several of our members plan on making the
trip to watch in person. If you ever have the chance to
attend, it really is a fun experience, and if you were
thinking of going at some point, now is a good time!
Look for Coach Meg in her 12th State Gear at Regionals
Weekend! It truly is an amazing accomplishment and
we are proud of her hard work. To put it in perspective,
there were greater 10,000 women athletes in the MidAtlantic and Coach Meg placed 6th overall. She also
earned the title of “Fittest Woman in North Carolina.”
Congrats Meg! We will be rooting for you.
CF Kids: May
CrossFit Kids is back for the month of May! If you
have a child interested in participating, please email
Coach Heidi at heidi@12thstatecrossfit.com. You
can read more information on the CrossFit Kids page
here. Classes are held on Sunday afternoons with
Coach Heidi. For the month of may, there will be two
schedule changes: No Kids Class on Sunday May 8th
(Mother’s Day) or Sunday May 22nd (Atlantic
Regionals). Please make a note of it. Thank you!
Coach Meg with Meredith Buckner, a friend and fellow
regional qualifier from CrossFit RDU. Good luck!
807 Hodges St. Raleigh, NC
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News and Notes
May 2016
News From Around 12th State
Last Session of CF 101: May 9
Individualized Programming
The next session of CrossFit 101 will be our last for
the foreseeable future, so if you have a friend that is is
on the fence, feel free to pass the word along.
Although the program will likely come back at some
point, there are no current plans for an additional
session past the one beginning May 9th.
Many athletes have specific goals that fall outside of
general CrossFit programming. Coach Cliff can help,
whether your goal is strength training, weight loss /
body composition, sport performance, endurance, or
other needs. Coach Cliff is taking on a limited number
of athletes and programming additional work and/or
full programs that focus on their individual needs or
wants. He is currently training athletes in these areas:
CrossFit 101 Session May 9th
We feel the need to focus ALL of our energy after the
May 9th CrossFit 101 program on our current
membership at 12th State. We love you all and want
to continue to offer the best service possible even
during times of growth. We want to make sure we are
taking care of 100% of our current membership before
we continue to reach out to new and prospective
members! We will also be revamping the current
CrossFit 101 Program! Details to come!!!
Muscle Up PRs
Congrats to those members who spent extra time
working on their muscle ups last month and hit new
personal bests:
• 1st! Julian Rives and Eric Hoverstad
• Consecutive Muscle-Ups:
• Jacob Peters: 2
• Aaron Stevens: 3
• Akel Grantham: 3
• Andrew Cooke: 4
• Eric Hoverstad: 4
• Joel Bernstien: 7
• Mike McConoughey: 8
• Andrew Pace: 13
• Pete Peregrin: 8
• Adam Zirkle: 2
• Freddy Iwan: 10
807 Hodges St. Raleigh, NC
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Weight loss and Body Composition Change
Physique
Strength Training
Faulty Movement and Mechanics
Gymnastics Progressions
Competitive Programming
If you notice someone off in the corner of the gym
doing their own thing, go ahead and ask them what
they are up to. Chances are they are one of my new
Personal Programming Clients. THIS
PROGRAMMING IS AVAILABLE TO ANYONE - all
you have to do is inquire and send me a request for a
consultation at Cliff@12thstatecrossfit.com
Gym Notes
• Missing a towel? The towels and toiletries were
cleaned up and removed from the men’s locker room
last week in an effort to clear space. Many had been
there for a long time and it was uncertain if they were
being used. Please note that you are welcome to
hang them as usual, and if you are missing any towels
or toiletries, we have them in the office so feel free to
claim them.
• Peg Board: You may have noticed the new peg
board hanging on the wall near the gym entrance - it is
a tough test of strength and a definite challenge if you
are looking for one. Ask one of the coaches for the
pegs if you wish to try it out (they are kept in the
office).
• Hold / Cancel: In an effort to streamline the process,
membership hold and cancel requests are now being
handled directly through our website. If you have a
request, please click on the links under the members
tab on our homepage.
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News and Notes
Upcoming
Events
May 2016
Memorial Day Murph
On Memorial Day, May 30th, 12th State CrossFit will
perform the workout “Murph” in honor of Lt. Michael
Murphy, who was killed in action while serving our
country in Afghanistan. The workout is as follows:
1 mile Run
100 pull ups
200 push ups
300 squats
1 mile Run
Beers and Barbells with Raleigh CF
Our friends at Raleigh CrossFit have graciously invited us
to again join them for a fun workout followed by a couple
of brews on hopefully a nice sunny day. Many 12th State
athletes participated last year, and we are excited to do it
again. Please find more information about the event at
the registration link below.
*Wear a 20 lb vest if you have one
We will run heats starting early to try and beat the heat.
There will be a 60 min CAP (athletes need to be out the
door for their last mile by 60:00).
Sign up here: Beers and Barbells Registration
Date: Saturday, May 14
Time: 10AM-Noon (arrive at 9:30 to warm-up)
Location: Trophy Brewing company on Maywood.
Registration deadline: May 1st (or April 24 if you would
like an event T-shirt)
• Cost: $10 or $25 if you would like a T-shirt
• Please note that regular classes are cancelled on
May 14th for this event.
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Heat 1: 7:00am
Heat 2: 8:30am
Heat 3: 10:00am
Guidelines for scaling Murph will be sent out the last
week of May. In general, if you have never done Murph
before, you should scale it. It is also strongly
recommended that you are able to finish Murph without a
vest in sub-45 minutes prior to attempting it with a vest.
Please read more about Lt. Michael Murphy, an American
hero, and the reason why we do this workout at the link
here.
Mother’s Day May 8th
On Mother’s Day, May 8th, we are inviting kids / dads to
come work out with their moms / wives if they wish to do
so. Bring your children for a family workout Sunday
Morning at 8:30 AM. 10 AM Class will be cancelled
on mother’s day.
Family Version (Kid and Adult)
15 min AMRAP:
• 10 Partner Shuttle Sprints (alternating)
• 20 Partner Push-ups
• 30 synchronized Squats
• 40 Alternating Box Step-ups
Friend Version (Adult and Adult)
807 Hodges St. Raleigh, NC
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10 Partner Shuttle Sprints (each)
40 Partner Push-ups
60 synchronized Squats
80 Alternating Box Jumps/Step-ups
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News and Notes
May 2016
Athletes in Action: Best Photos of May
Clockwise from top left: Adam, Freddy, Keith, and Aaron working on their olympic lifting technique.
807 Hodges St. Raleigh, NC
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News and Notes
May 2016
Throwback: Murph 2015
Rachel Fuller, Mike Morales, John Martin, Ryan Daigle, April
Cochran, Matt Van Antwerp, Taylor Pike, Phil Nielsen, Daniel
Ennis, Jesse Trager, and Quint Coward (among others)
807 Hodges St. Raleigh, NC
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News and Notes
May 2016
Upcoming Events at 12th State: May
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May 1st (Sunday): Registration deadline for Beers and Barbells with RCF
May 4 (Wednesday): Vince with WodBody at 12th State
May 8 (Sunday): Mother’s Day
May 9 (Wednesday): CrossFit 101 Begins (Last session in near future)
May 14 (Saturday): Beers and Barbells with Raleigh CrossFit
May 20-22 CrossFit Games Atlantic Regionals (Go Meg! details to follow)
May 30th (Monday): Memorial Day Murph
CrossFit Kids: Sunday May 1st, May 15th, and May 29th (cancelled for Mother’s Day and Regionals
Weekend)
807 Hodges St. Raleigh, NC
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