Crossfit Local Chapel HIll: Rowing Rewind

by Coach Chad Edwards

Recently, Alan, Beth, Dan, Carol, Jen and I took on-water rowing lessons with Carolina Masters. It was a pretty awesome experience and quite different than the erg (rowing machine), so I thought I would share some insights and takeaways with everyone.

1. Rowing on the water is uncomfortable at first.
You think rowing on the erg is bad? Try doing the same thing strapped into a narrow, lightweight boat for two hours. On the erg, we have a nice, even handle which moves in a straight line and is connected to a perfectly balanced flywheel. We rowed in a sweep boat, which means each person is holding one oar as opposed to two. As a result, the stroke is more of an arching motion to the right if you are rowing port, or to the left if you are starboard. (Sailors don’t criticize me yet: on row boat, we are facing the rear (stern) of the boat, so all nautical terms are effectively reversed). It also takes a large amount of
coordination and concentration. All 8 rowers need to move at the exact same stroke rate to be most effective. We also need to keep our oar out of the water on the recovery using the feather (rotating the oar so it is parallel to the water surface then flipping it back to perpendicular before dropping it back into the water). Other things to learn are keeping the boat set (stable and level), rowing with the oar at the correct depth in the water, and listening to the commands of your coxwain. All of these things require a significant amount of concentration, coordination, and practice to become comfortable.

2. Like CrossFitters, rowers have their own language.
Coxwain, Cox box, catch, drive, finish, feathering, check it down, hold water, let it run, power 10, set the boat, catch a crab; these are just a few of the terms we became familiar with by the end of the last session. Luckily, not everyone ended up catching a crab even though I did! Also, always remember to listen to your Cox. He/she has all the power.

3. CrossFit really does prepare us for anything.

By this, I do not mean we had erg experience; therefore, we automatically became good rowers. As I mentioned above, there are vast differences between the two. However, as our instructors can attest, we picked up rowing very quickly. We were rowing all eight at a time in only the third lesson, and added power 10s (10 strokes as hard as you can go) and increased stroke rates for long, sustained rows in our final lesson. Rowing all eight is something most classes don’t even attempt and, if they do, it is usually only for 10 strokes or so in the last lesson. I’m certain CrossFit training is the main reason for our success. The 10 General Physical Skills of CrossFit are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. While the first 6 are sexy, and usually what we focus on when we see gains in ability, this experience really made me realize how CrossFit helps with the less sexy physical skills: coordination, agility, balance, and accuracy. These four skills are paramount to successfully rowing on the water. Training the Olympic lifts, gymnastics, and other high-skill movements on a daily basis really helps us gain body control and physical awareness. This bodily awareness will translate to any new physical activity we experience in the future! This is something that other training programs simply do not offer.

4. Rowing on the water will translate to good technique on an erg.
I’m sure you have all heard a coach tell you to keep your stroke rate down on the erg. Typically, we advise to stay below 30 strokes per minute. To do this, we want our drive to be powerful and quick, with a slow and controlled recovery. There are two main reasons for this:

A. The recovery stroke is just that — a recovery. If we are rapidly moving up and down the slide, our legs, back, and arms have little chance to recover. As a result, each drive will become less and less effective as we get more tired. By keeping the recovery stroke at least twice as long as the drive, we are allowing our bodies ample time to recover. This will give us the ability to pull harder with each stroke resulting in a faster time overall.

B. On a boat, quickly moving down the slide will throw the momentum of the boat in the opposite direction. Think of Sir Issac Newton next time you are on the erg. If you’re rowing at a 1:1 stroke to drive ratio, all that momentum you are creating by having a fast recovery needs to have an opposite and equal reaction. On the water, this can only cause the boat to move in the opposite direction you want it to go. By keeping our recovery slow and controlled, we limit the destructive effect this will have on boat speed.

5. This was an awesome experience.
Let it be known: rowing on University Lake on a beautiful spring day is much better than staring at the wall in the box for 2000 meters. The instructors and fill-in rowers were awesome, and it was just an overall great experience. Carolina Masters will be running a few more lessons over the summer, so I highly suggest trying it out if you get the chance. They mentioned a possible intermediate class as well, which I will definitely be interested in. Let me know if you have any questions!



Crossfit Local in Chapel Hill - a strength and conditioning program centered on functional fitness. We believe that people of all ages and levels of activity benefit from combining basic functional movements in varied ways to elicit greater personal fitness. We use pullups, lifts, gymnastics movements, running, rowing, climbing, kettlebells, sandbags, and even tire flips to produce rapid fitness results. We specialize in not specializing. We train the young, the old, the professional athlete, the weekend warrior, the student, the parent, and the beginner. CrossFit produces world class athletes and healthy individuals.

Corssfit Local Chapel Hill: Home is Where the Heart is

by Coach Chad

What makes Crossfit Local in Chapel Hill different from every other gym? You guys must surely know that there’s a SNAP Fitness across the road for $10/month! Why on earth would you spend 10-15x that price? We post the WODs everyday for free. What are you thinking?!?!

Coaching. Pure and simple, CF Local provides the best coaching in the area hands-down. CrossFit has established a higher level requirement for personal trainers but CFL goes above and beyond that. Each of our coaches is required to obtain a CF Level 1 certification but their education doesn’t end there. They have to shadow and be shadowed for multiple months before they can officially obtain the title of coach here. Also, we strive to constantly learn and integrate new tactics to help you get fitter and reach your goals. Continuing education is a huge part of that and the reason why we have a wall full of certifications at the gym.

Community. No doubt about it we have the best community around as well. You guys are like addicts trying to get drugs! Why do you think we started having open gym hours? We had to because you guys were driving me crazy! More than just being here, you guys are all about each other. Were you at the party? Chances are you were because almost everyone was. When’s the last time O2 Fitness had a 6 hour party and 50% of it’s members showed up? Not only that but some of you guys and gals are silly enough to drive up to DC to cheer on two of our members at Regionals. YOU’RE DRIVING 5 HOURS TO WATCH SOMEONE EXERCISE… What have we become???

In short, you people are awesome sauce. I never would have dreamed a couple of years ago of owning a gym that was thriving like this in such a short amount of time. You guys are literally begging me to tear down the wall so you can invite more of your friends to experience this little thing we have going. I can’t thank you enough for making my job easy. Between the amazing coaching staff and you incredible athletes, it really is a dream come true.

 
Crossfit Local in Chapel Hill - a strength and conditioning program centered on functional fitness. We believe that people of all ages and levels of activity benefit from combining basic functional movements in varied ways to elicit greater personal fitness. We use pullups, lifts, gymnastics movements, running, rowing, climbing, kettlebells, sandbags, and even tire flips to produce rapid fitness results. We specialize in not specializing. We train the young, the old, the professional athlete, the weekend warrior, the student, the parent, and the beginner. CrossFit produces world class athletes and healthy individuals.

Crossfit Local Chapel Hill: The Importance of Visualization

by Coach Chad
I have to send a huge thank you to everyone who came out to compete on Saturday. We had an excellent mix of newbies and old timers, those competing and those just there to cheer. It was an amazing experience and the air was absolutely ELECTRIC! I was worn out from yelling before I even started my own WOD. I can also say that I definitely would not have kept my pace without each of you there cheering me on. The camraderie and team spirit that you displayed has spurred us on to be better versions of ourselves. I’m so proud!!!

The Importance of Visualization 

 by Kevin L

Major James Nesbeth spent seven years as a prisoner of war in North Vietnam. During those seven years, he was imprisoned in a cage that was approximately four and one-half feet high and five long. During almost the entire time he was imprisoned he saw no one, talked to no one and experienced no physical activity. In order to keep his sanity and his mind active, he used the art of visualization.

Every day in his mind, he would play a game of golf. A full 18-hole game at his favorite green. In his mind, he would create the trees, the smell of the freshly trimmed grass, the wind, the songs of the birds. He created different weather conditions – windy spring days, overcast winter days and sunny summer mornings. He felt the grip of the club in his hands as he played his shots in his mind. The set-up, the down-swing and the follow-through on each shot. Watched the ball arc down the fairway and land at the exact spot he had selected. All in his mind.

He did this seven days a week. Four hours a day. Eighteen holes. Seven years. When Major Nesbeth was finally released, he found that he had cut 20 strokes off his golfing average without having touched a golf club in seven years.

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Here at Crossfit Local in Chapel Hill, I am a firm believer in visualizing and think that it is the edge an athlete can use that can give them an extra second or one more rep while competing.  As a review from Saturday’s seminar with Dr. Hedgepeth, these are the 3 types of visualization I discuss with my athletes:

Inner Visualization – This is when an athlete visualizes what they see from the inside of their body.  For example:  When doing a burpee, you see the ground, see yourself performing the push up, standing up etc.  This is probably the most effective way to visualize, because it is the closest simulation you can get into, while you are actually doing the skill.  It’s very helpful in quick movements skills where you rely on your surroundings (gymnastics, diving, fencing, swinging a baseball bat, golf club or catching a ball).

1st person Visualization – This is when an athlete visualizes a side profile of themselves performing a certain movement.  This is the most common type of visualization.  It also is very effective if trying to learn or perfect a new skill.  It’s the easiest way to visualize, but can be the most frustrating when it comes to visualizing successfully.  It’s helpful in any sport or skill where you learn to master movements that your body normally cannot see unless you are looking in a mirror  (technique of throwing a football, wrestling, weighlifting skills, Double Unders).

2nd Person Visualization – This is the exact same type of visualization as first person, except it is seeing someone else doing the skill instead of you.  This is helpful when you have a reoccurring visualization that fails, or learning how to do a skill you cannot do.  Repetition of seeing the skill done correctly, and then slowly working your body into the skill takes time, but it helps.  This is probably the hardest type of visualization to do, but once it’s learned, it’s tremendously helpful.

Crossfit Local in Chapel Hill - a strength and conditioning program centered on functional fitness. We believe that people of all ages and levels of activity benefit from combining basic functional movements in varied ways to elicit greater personal fitness. We use pullups, lifts, gymnastics movements, running, rowing, climbing, kettlebells, sandbags, and even tire flips to produce rapid fitness results. We specialize in not specializing. We train the young, the old, the professional athlete, the weekend warrior, the student, the parent, and the beginner. CrossFit produces world class athletes and healthy individuals.

Chapel Hill Fitness: Pull-up Strength at CrossFit Local

by Coach Chad

You guys (and girls especially) may have noticed that here at CrossFit Local we force you to do pull ups without using bands. I believe that this is definitely a step in the right direction for everyone. I actually removed the banded pull-up from our classes by substituting ring rows, which teach you to engage the large muscles of the back and not just rely on your little arms.

For the WODs themselves, I would MUCH rather see you scale down the number of pull-ups and not use a band than get your foot into 3 green bands, lean back, and crank out 100 unbroken. Focus on quality of movement, developing the necessary strength, and just be patient.

While you’re at it, immediately print off a copy of Scott Hagnas’ Pullup Progression Chart.

Practice those 2-3x per week and you’ll have your first strict/kipping/weighted/chest-to-bar in no time flat!

Also, jumping pull-ups should NEVER be used in a WOD. They are a one-way ticket to localized rhabdo in the connective tissue of the elbow. The strong muscles of the lower body used in jumping tire far less easily than the small ones in your arms. This leads to overuse and abuse of the biceps/forearms. The ring row is infinitely more scaleable and actually teaches you to use the lats, traps, rhomboids, and every other muscle IN YOUR BACK which leads to the next point.

The primary movers in the pull-up are NOT the biceps. Jumping/banded pull-ups would lead you to believe otherwise but any CFer worth their salt will tell you that after a heavy day of pull-ups, their back is extremely sore. That’s because they’re using it instead of just their tiny little biceps.

The last reason that we do not use bands is because you get attached to them. It’s pretty tough to give up something that allows you to do 20 pull-ups and move to something that only allows 5. We realized that it can be a hard addiction to break and decided to help you with your little “problem.” For some of you, you can’t miss what you never had

Ready to get that pull up?

1. Print the progression chart and get started, TODAY!
2. Set up a half hour skill session with Coach Kelly

Hi Kelly,
Just wanted to let you know how much I enjoyed our six PT sessions and how helpful they were. Working me through getting my first toes to bar (which I’m still working with banded feet :), as well as working through the pull up and handstand push up progressions has made these moves seem more obtainable. It’s also really great to understand how to work the progressions at my level. Finally, taking me through working to a 1 rep max and a new clean and jerk PR was great and really showed me how continuing to work on technique helps the weight seem lighter!  Thanks again for all of your help. I look forward to working with you again and getting that elusive pull up :)!
Kelly W


Crossfit Local in Chapel Hill - a strength and conditioning program centered on functional fitness. We believe that people of all ages and levels of activity benefit from combining basic functional movements in varied ways to elicit greater personal fitness. We use pullups, lifts, gymnastics movements, running, rowing, climbing, kettlebells, sandbags, and even tire flips to produce rapid fitness results. We specialize in not specializing. We train the young, the old, the professional athlete, the weekend warrior, the student, the parent, and the beginner. CrossFit produces world class athletes and healthy individuals.

Crossfit Local in Chapel Hill - The Proper Use of Chalk

The Proper Use of Chalk
by Coach Andrew

Since summer is coming to an end and the weather is starting to cool off slightly, I wanted to write a post on the proper use of chalk. I realize it can get pretty hot and sweaty during the summer, so sometimes it may be acceptable to use chalk so your hands can stay somewhat dry, however in my experience less is more when it comes to chalk use. As the box starts to cool down, I would like everyone to take these tips into consideration next time you reach into the chalk bucket.

The main purpose of chalk is to absorb moisture and increase friction between your hand and the bar/kettlebell/ring/etc. While this may help you hang on, a major drawback of the increased friction is that it will tear up your hands in the process. If you have ever experienced a torn callous, you know they are something to avoid at all costs. About two years ago, I tried an experiment. I stopped using chalk during my WODs as much as possible and limited my chalk use to mainly Olympic weightlifting and the strength portion of my workout. Low and behold all hand tears ceased, even after performing over 100 pull-ups, kettlebell swings, etc. in a WOD. Secondly, I know some people will use chalking up subconsciously as an excuse to take an extra breath or rest during the workout. Fewer trips to the chalk bucket will lead to faster WOD times, higher intensity, and faster progress all around!

Now that we know excessive chalk use can lead to tears, let’s talk about when and how to properly use it. As I mentioned in the previous paragraph, I will mostly use chalk in the Olympic lifts and other strength work. Since these lifts involve speed, power, and strength, it is crucial to not let your grip slip. Chalk will be instrumental in maintaining a firm grip on the bar, therefore not letting grip be a limiting factor in the lift. The proper way to add chalk is to apply it to you hands in the areas that will contact the bar during the lift. Ideally, we want to take a solid chunk of chalk and paint it too the palm of your hands focusing on your fingers, thumb, and the upper portion of your palm. Sometimes there may not be a solid piece, so just use the powder in the same fashion.

I would like everyone to go into the fall and winter with these guidelines in mind. It is not necessary to chalk up the entire pull-up bar before a WOD begins. This is a waste of chalk and just creates a mess in the gym. Apply it to your hands and maybe to the part of the bar where your hands will meet if it’s a particularly hot and sweaty day. Try to limit the use of chalk during the WOD portion of class and primarily use it during your strength lifts. You may be surprised when tears disappear and you realize that your performance in the WOD was not affected at all.

Crossfit Local in Chapel Hill - a strength and conditioning program centered on functional fitness. We believe that people of all ages and levels of activity benefit from combining basic functional movements in varied ways to elicit greater personal fitness. We use pullups, lifts, gymnastics movements, running, rowing, climbing, kettlebells, sandbags, and even tire flips to produce rapid fitness results. We specialize in not specializing. We train the young, the old, the professional athlete, the weekend warrior, the student, the parent, and the beginner. CrossFit produces world class athletes and healthy individuals.

Crossfit Local - Chapel Hill: Victoria Baskett Vies for Miss NC Title

Crossfit Local - Chapel Hill
For those of you who haven’t met me yet, my name is Victoria Baskett. In June of 2013, I made five doctors visits in three days in Chapel Hill, North Carolina where I was attending summer school. The fifth and final visit was the UNC Emergency Department where I was placed into life-saving emergency surgery for a blockage in my airway caused by Ludwig’s Angina and received a tracheal intubation. I was in a medically induced coma and on life support for the three days to follow. If I had not been so persistent about my health care, and in tune enough with my body to know something was wrong other than the diagnosis I kept receiving, I would not be here today.

With a story to tell, I have developed a platform from two common sayings that ring very true in my heart and life. “Get In Tune” is a phrase that was used by my high school wind ensemble instructor at the beginning of every class meeting. As I think about the importance of having my flute in tune before I play, I relate it to the importance of having your individual instrument (your body) in tune to be able to live a healthy life. The other part of my platform title, “JUST BREATHE,” is derived from simple instructions the doctor gave me in the Emergency Room while waiting for surgery. He stated, “Victoria your job for me now is to just breathe.” I am now partnering with the NC Children’s Airway Center, relating to each individual child’s experience with the job of needing to JUST BREATHE.

This will be my personal platform as I compete for the title of Miss North Carolina this coming June as your Miss Greater Cape Fear 2014. June will be a monumental month for me. As I chase my dreams and vie for this prestigious title, the month will also mark one year of me becoming a survivor, and forever being thankful for each day this beautiful life gives us.

My commitment to training at CrossFit Local for Miss North Carolina has changed my life in more way than one. The most important way is that I now know that I can and absolutely will reach any goal that I set for myself with hard work and determination. The stories of the coaches and athletes, and their support in this journey, provide me with constant motivation. I know that each weight I lift, each pull-up I attempt to do (I will get one sometime soon!), and every push up my shaking arms complete are only making me that much stronger on the inside and out!

Thank you Chad, Kelly, each of the coaches and all of the athletes at CrossFit Local for supporting me on this journey!

Crossfit Local in Chapel Hill - a strength and conditioning program centered on functional fitness. We believe that people of all ages and levels of activity benefit from combining basic functional movements in varied ways to elicit greater personal fitness. We use pullups, lifts, gymnastics movements, running, rowing, climbing, kettlebells, sandbags, and even tire flips to produce rapid fitness results. We specialize in not specializing. We train the young, the old, the professional athlete, the weekend warrior, the student, the parent, and the beginner. CrossFit produces world class athletes and healthy individuals.