4.24.14 Thursday

Spots are filling up for the 2014 Crawfish Challenge at the Rosewood Crawfish Festival NEXT Saturday, May 3rd. (check footage from last year above)


We are hoping to fill the remaining spots with CCF’ers, and need YOU to sign up! Registration closes in exactly 1 week!


Event 4 is still “unannounced” and will be revealed on Monday at 9pm HERE!


You can find out about Events 1, 2, & 3; along with the prizes from our sponsors, movement standards, and registration HERE


Watch the video overview including Events 1, 2, & 3 description & movement standards HERE



Open Gym


Optional Workout:
20min Warm-up
-5min light bike/row/run
-10min general mobility
-5min specific mobility
3min Max Calorie Row
Rest 5min

4.23.14 Wednesday

Welcome to the 2014 CrossFit Games Regionals! Our athletes have worked extremely hard this year and it has paid off! We have been invited to compete as a Team at the 2014 CrossFit Games South East Regional in Jacksonville, FL from May 9th through May 11th. The team will consist of: Matthew Swartz, Zack Griffith, Ryan Stroh, Brandi Newman, Melissa Murphy, and Megan Leskody (Taylor Cate and Josh Jeffrey are the alternate team members).


The costs to send a team of 6 individual athletes, 2 alternate athletes, and 2 coaches for this event can be extensive and will include, but will not be limited to, travel costs, hotel accommodations, entry fees, meals, etc. We are looking to our incredible CCF family and community to sponsor these hard working athletes! Please show your support by donating! Every dollar helps the Carolina CrossFit Silverbacks on their road to the South East Regional!


You can donate by leaving cash or check at CCF (made payable to Carolina CrossFit with “Regionals” on the memo line) with any Coach, or sending funds via PayPal to Josh@CarolinaCrossFit.com. Thank you in advance for your consideration of this request and supporting Carolina CrossFit, our 2014 Regional Team and CCF community!


*anyone who donates over $100 will be given a free “Silverback Regionals” T-shirt or tank in size/color of their choice!





:45 sit ups
rest :30
:45 pushups
rest :30
:45 box jump/step down
rest :30
:45 AB
rest 2min




A. Power snatch 3, 3, 2, 2; rest 2 min (only the last set is tough. No misses)
B. 10 heavy kb snatch/arm; rest 1min bw arms; x4
C. 5-7 Weighted supinated grip Chin-ups ; x3; rest 3 min
3 rounds for time
15 ghd sit ups
20 pull-ups
25 ring push-ups


Silverback Barbell Club:


A. 10min EMOM 2 Front Squats (light)
B. 2 Power Snatch x5 @60%
C1. 8 Single Leg Squats x4
C2. Supinated Ring Rows 4xmax
C3. Posture Walks 4x25meters

4.22.14 Tuesday

On Saturday, May 3rd, Carolina CrossFit along with the Rosewood Merchants Association and Eggplant Events Production will be hosting the “Crawfish Challenge” at the 2014 Rosewood Crawfish Festival.


A one day competition with 4 individually scored Events, held in the middle of thousands of festival goers. The 2 categories are Male/Female. The top 3 M/F will be announced and receive their rewards on stage prior to the headliner Everclear going on stage. Prizes from our sponsors include: Bikram Yoga Columbia SC Business Page, U.S. Patriot Tactical, Tako Sushi, PR Jump Ropes, PurePharma, Silverback Retail, Palmetto Sports Massage, WOD ADDICTION, and more!


You can find the Events along with registration information on the link here:



You can see the Movement Standards on the video above.


CCF looks forward to seeing all of you at the 2014 Crawfish Challenge!




6min AMRAP @ 90%
200m row
12 kb russian swings 1.5/1
rest 3 min
6min AMRAP @90%
30 double unders
10 DB push press 50/30
rest 3 min
6min AMRAP @ 90%
5 burpees
10 walking lunges
100m run




8min AMRAP
5 pull ups
5 burpees
5 sit ups
5 push ups
Rest 4 min
@ 70%,80%,90% effort


Silverback Barbell Club:


10 minutes row/bike/run or any combo of
20 minutes of mobility (spend at least 2 minutes on each extremity)
-t-spine or lower lumbar
-hip or lower extremity
10 minutes of empty bar work (clean and jerk specific)
“Annie” 50-40-30-20-10 double unders & sit ups


*Coach Joe will lead this as a class at Noon free to all CCF members!

4.21.14 Monday

Membership Appreciation:

Kim Rodgers

Give us a little background about yourself.


I originally hail from the great state of Maryland. I went to Bates College in Maine for undergrad and ended up in Colorado for a bit after that. I returned to the DC area for a while before coming to SC for graduate school.


I joke about, but am 80% serious, that I returned for grad school solely so I could have a college football team. Go Cocks! The other 20% led me to pursue a degree in Geography. My interests are in GIS, urban water management, and Low Impact Development. Basically sustainable strategies for balancing resource use while keeping the water clean so we can enjoy it. I’ll probably end up being an ‘environmental analyst’, whatever that means.


I have been involved with sports and such since before I could walk.


I started out in Rhythmic Gymnastics and ballet. After a few muscle tears and a grueling training schedule, I decided to switch it up and be a normal kid. I played lacrosse in high school and rowed in college. I really enjoy being active and doing something that involves developing a skill. I am also secretly competitive. But it’s a secret, so shhh!


Being outdoors in nature is my happy place. It makes me feel connected to something bigger than myself. I love hiking, kayaking, skiing, backpacking, mountaineering, etc. Some of my favorite
experiences have been: sea kayaking the Maine coast, ice climbing in New Hampshire, hiking in New Zealand/Colorado/Washington. This past summer I climbed Mt. Rainier! I’ve have been fortunate enough to travel to some really awesome places and I look forward to traveling more.


I’ll stop there. If you want to know more, come talk to me at the gym! I am the one who is always dancing. I use the term dancing liberally here. It’s mainly wiggling and finger pointing, but I enjoy

How did you hear about CCF?


I started grad school in the fall of 2012 and found it really hard to motivate myself to go exercise “whenever I had time”. So I made it my 2013 New Years resolution to commit to exercising at least 4 days a week. My boyfriend had started Crossfit in Dallas and really enjoyed it, so he suggested I check it out. CCF was the only legit looking place in Cola, so I gave it a shot. I’m so glad I did. CCF is the best part of my day.

What’s the one thing most people don’t know about you?


That for being so chatty and energetic, I am actually an introvert. An outgoing introvert. Also, hands down, I have the best “I googled my name” story. It’s best told in person, so feel free to inquire. As a teaser, I’ll let you know it involves handcuffs.

What music can we find currently playing in your car?


I am going through a nostalgic phase right now. I re-discovered some old mixed-CDs I made in college (because iPods/smartphones didn’t exist then) that are now on heavy rotation in my car. Pearl Jam, Soundgarden, Live, STP, Smashing Pumpkins, Metallica, Rage.

What current things are you working toward when it comes to your
health, training, career or personal life?


I am in graduate school so this is a very loaded question. I am a very reflective person and am always trying to be the best person I can be. My personal goal right now is to give myself more credit for my accomplishments and to be better at breaking bigger goals down into smaller steps.


Now that I am more comfortable with CrossFit, I’m focused on building my strength and working on some of those skills that have eluded me (I’m looking at you overhead squats). I am excited to see where this year takes me.

Tell us about your most memorable workout from CCF.


About 2 months into my membership, CCF did ‘fight gone bad’ on a Saturday morning. I was still unsure about myself and didn’t know anyone. I shyly asked some girl next to me to be my partner. Of course it was……Brandi Newman!! She busted out her insane score, as per usual. I could have been intimidated, but she stuck around and coached me and cheered me on. She was so encouraging. Still to this day she says hi and asks how I am. That’s what I LOVE about CrossFit and CCF.


Greatest accomplishment.


Tie between getting into grad school and climbing Mt. Rainier. Though, one was more fun than the other.

What would you tell someone who is interested in training with CCF?


What are you waiting for?!?!?! It’s the best experience ever. Crossfit is about finding your inner strength, setting goals, achieving things you didn’t think you could do. And CCF has great trainers, great programming, and great people.





A1. Front squat @3211; 8-10 x 3; rest 30 sec
A2. DB curl to press; 8-10 x 3; rest 30 sec
A3. DH Pull-up – max effort set; rest 30 sec
A4. DB Ext Rotation
3 sets:
200m Row
Push up max effort @1010
DB pendlay row x 10
Rest walk 60 sec




A. 10 min EMOM Deadlifts @11×1; 2×10 sets; rest 45 seconds (60%1rm)
B. 5 TnG squat snatch x6; rest 90 seconds
C. Weighted wide grip Pull-ups; 2-3×5; rest 90 sec
Box Jump 24”/20”


 Barbell Club:


A. Snatch – 5 x 3 (~70-80%)
B. Snatch pull – 4 x 4
C. Pause back squat – 4 x 3
Feel out weights for each exercise that are challenging but not max efforts.

4.20.14 Sunday

Don’t forget you can come train with your 2014 Carolina CrossFit Silverbacks Regionals Team today at 2pm!



Still not signed up for the “Crawfish Challenge” on May 3rd at the Rosewood Crawfish Festival?


Info & Registration link HERE


*Movement standards video will be released this week



Rest Day

4.19.14 Saturday

The 2014 South East Regional is 20 days away. Our Carolina CrossFit Silverbacks are asking for your assistance to help them get to Jacksonville and train beside them on the way!


CCF’ers Matt Swartz, Zack Griffith, Ryan Stroh, Brandi Newman, Melissa Murphy, & Megan Leskody; along with alternates Josh Jeffery & Taylor Cate make up our Regional Team.


You can train alongside the Team this Sat at 9am & 2pm at CCF and 2pm on Sunday at CCF. 
*these are not classes, but the workouts are open to everyone!


CCF is also looking for our incredible community to help the Team out. All of the Athletes and Coaches are raising money from friends and family and we are looking to our Members to help out however they can.


The costs to send a Team of 6 athletes, 2 alternates, and 2 coaches can get to be extensive.


Every little bit helps!


Anyone who donates more than $100 to the Regional Team will also receive a “Carolina CrossFit Silverbacks” Regionals shirt or tank of their choice color & size along with mention on the CCF website & Facebook pages.


Ways to donate to the Team:


Cash- place cash in an envelope with your name/amount and give to any Coach. That Coach will give you a receipt.

Check- make checks payable to “Carolina CrossFit” with “Regionals” on the memo line.

Card/Paypal- you can go online to paypal.com and send your card/paypal payment to josh@CarolinaCrossFit.com


*if you have any issues or questions with anything, please feel free to contact Coach Josh here: josh@carolinacrossfit.com


CCF wants to give a HUGE thank you to everyone that has donated so far on the “Silverback’s” Road to Regionals!


Rob Moran
Dan Cobb
MB Wright
Rhythmics Dance Studio
Elizabeth Hansen
Renee Thompson
Hunter Jackson
Dawn Lacroix
Julianne Reynolds
Mark & Amy Berube
Tom Alston
Dan Hogan


Click below for more information on the 2014 CrossFit Games South East Regional in Jacksonville May 9th-11th including venue, partnered hotels, and more:



Fitness & Balance Team WOD:


2-man team, 5 rounds, rotate through following couplet:
Row 50-40-30-20-10 cals
Anyhow KB hold (72#/53#)


*Player 1 rows 50 cals, player 2 holds KBs, switch until each player has rowed the requisite number of rounds/cals.
Each time KBs hit the floor before row is completed add 10 seconds to final time.

4.18.14 Friday


The 2014 began with 37,575 masters-aged competitors. The top 200 athletes in each age division have separated themselves from the pack through their performances in the Open over five weeks.


Dave “Super Dave” Myers is currently 41st worldwide in the 45-49 division of the CrossFit Masters.


All four Masters Qualifier events were released last night and the competitors will have until 8 p.m. ET on Monday, April 21st to complete the events in garages and affiliates across the globe.


As was the case for regional qualifiers, masters athletes who complete the Qualifier events in an affiliate must use a registered judge and film all four performances in case video documentation is requested by Games staff.


The first of five scores for each Master will be their final Open ranking. For example, the 200th ranked man in the 40-44 Division in the Open will enter the Qualifier with 200 points, while the first ranked man in the 40-44 Division will enter the Qualifier with just one point.


Like in the Open, the athlete’s finish on each Qualifier event will add to their point total. An athlete who finished in fifth in the Open, and who goes on to get 10th, 15th, 100th, and 20th on the Masters Qualifier events will finish the Qualifier with 5 + 10 + 15 + 100 + 20 = 150 points.


The 20 athletes with the fewest points at the end of the Qualifier will be invited to compete at the CrossFit Games in Carson, Calif.


You can find the 2014 Masters Qualifier Workouts below.


Get behind “Super Dave” these next couple days as he makes a run at the 2014 Reebok CrossFit Games!


Let’s go Silverbacks!


2014 Masters Qualifier Events & Standards:






A. Front Squat 10-8-6-8-6 @ 31×1; rest 2 min
B. Tabata Squats
25m Sled pull
25 m sled push
200m run x 4 rest 3 min




A. 3 Hang power clean (70% effort); rest 2 min x5
B. 7 TnG power snatch; rest 90 seconds (115#/75#) x5
C. 2-3 Weighted mixed grip Pull-ups @ 31×1; x4

4.17.14 Thursday

Introducing the new “Silverback Barbell Club”


Beginning this Monday, April 21st, “Barbell Club” will be expanding to a FULL program where you can do both CCF classes AND Barbell Club, or JUST Barbell Club by itself!


There will now be a programmed “Barbell Club” Workout EVERY Mon, Tue, Wed, Fri, & Sat posted on the website/Facebook alongside the “Fitness” & “Balance” WODs. You will be able to do the workout on your own schedule, but the class times offered from Coach Joe and/or Coach Melissa, specifically for “Silverback Barbell Club” will be: Monday/Wednesday 12pm-1:30pm or 6pm-7:30pm & Saturday 9:00-11:00am.


Open to all members of Carolina CrossFit as well as non-members, Silverback Barbell Club is a 90minute class, run by Coach Joe and Coach Melissa, focusing primarily on instructing and improving technical execution of the snatch, clean & jerk and related lifts.


The Silverback Barbell Club is your opportunity to enhance your skill, knowledge, and strength regarding the Olympic Lifts.


Programming: Athletes will be led through a warm up, mobility session, work through the snatch, clean and jerk, or complex variation, pulling variation, hit a heavy squat, and perform accessory and core work. This is your chance to forget about working “for time” and focus on the technique, skill, and building strength for the lifts.


All skill levels are welcome. However, if you have little or no prior experience with the Olympic lifts, you are required to attend private coaching sessions or the “Intro to Olympic Lifting” class.




One time start-up discounted rate: sign up before June 1st and receive the below rates for 1 year:


$65 Saturday access
$100 for full “Silverback Barbell Club” class access
$200 for unlimited access to Carolina CrossFit and Barbell Club classes.


*All current Barbell Club members will be given full access at their current rate for one year.


Cost after June 1:


$85 for just the Saturday class + full access to the platforms during non-BB class times
$140 for full access to all “Silverback Barbell Club” classes
$240 for full access to both Carolina CrossFit and Barbell Club classes


For more information, email Coach Joe here: Joe.S@carolinacrossfit.com


Time to train like a Silverback!



Open Gym


Optional Workout:

“Flow Session”
1min Jump Rope Singles
1min Run
1min Airdyne
1min Bike
1min Bear Crawl
1min FLR

4.16.14 Wednesday


Carolina CrossFit will be hosting the “Crawfish Challenge” at the 2014 Rosewood Crawfish Festival on Saturday, May 3rd. Here is your chance to compete in front of a crowd of thousands!


Everclear will be headlining the Festival. You can get more information about the full band line-up, family friendly activities, and more HERE


4 scored Events throughout the day with Male/Female divisions. The movements will be doable by all levels of fitness. Only 100 total spots are available.


The top 3 male/female will be crowned and announced on stage in front of thousands of festival goers and their prize packs will include packages from Bikram Yoga, Pure Pharma, Silverback Retail, Tako Sushi, PR Jump Ropes, WOD Addiction, and more!


Event 1: “Crawdaddy Dash 5k”—5K USAT&F Certified and Timed 5K Run


Events 2 & 3: Competitors will be broken up into M/F Heats (times assigned before the Festival). 12pm is first Heat start time.


-Event 2: Competitors will have 4min to build to a MAX 1 rep “Ground to Overhead”. Can be a Clean & Jerk, Clean & Press, Snatch, etc.
At the end of the 4min period, Athletes will have 1min to deload their bars to the proper Event 3 loads, place their weights back into the proper position, and prepare for Event 3
-Event 3: 3min AMRAP (as many rounds as possible) of: 21-15-9 Thrusters 95/65 & Bar Jump Over Burpees. If the Athlete finishes the ENTIRE 21-15-9 set, they will restart at the 21 mark and continue until time expires.


Event 4: Athletes will be seeded by placement on the 3 Events so far, with the male & female leaders going in the final Heats.


-Event 4 is a “for time” Chipper, and the movements, standards, and time cap will be fully revealed on Monday, April 28, at 9pm HERE


Full movement standards and workout descriptions will be released on the “2014 Crawfish Challenge” Facebook Event Page HERE


Register online for the “2014 Crawfish Challenge” HERE


For additional information, including becoming a sponsor, or competition questions, email Josh Lehew here: josh@CarolinaCrossFit.com





A. Front rack barbell step up – build to a heavy set of 8/leg
B1. DB upright row; 8-10 x 3; rest 30 sec
B2. Single arm DB row @1112; 8-10 x 3; rest 2 min
15min AMRAP
10 Weighted (Dumbbell) Burpees 15/25
200m run




A. Build to a Heavy Press in 10 min
B. 5 min EMOM 8 Push Press 115/75
C. Tabata Ring push ups
20 on/10 off x 8 for max reps EACH set
15 min AMRAP
3 muscle ups
20 second L-sit accumulated time (on boxes or plates)

4.15.14 Tuesday


On June 7th & 8th, CCF will be hosting the “CrossFit Defense Trainers Course” with Tony Blauer & the S.P.E.A.R. System.


“CrossFitters train for the unknown and unknowable, but elite fitness does not guarantee personal safety. If CrossFit is the study of human movement, CrossFit Defense is the study of human movement as it relates to violence, fear and aggression. Athletes are taught close quarter skills and combines fun, dynamic, and effective drills that are extremely effective for anyone of any age who may have to defend themselves.


The CrossFit Defense Trainer Course introduces the CrossFit Level 1 Trainer to the bio-mechanic, conceptual, and philosophical foundations of the S.P.E.A.R. System. Each day will include breakout sessions for demonstration and drilling the practical application of the S.P.E.A.R. System. The lectures, demonstrations, presentations, and breakouts all serve to expose the participants to CrossFit Defense’s origin and foundational movements. The scenario inspired drill sessions serve to reinforce the practical and relevant application of the course content. Events rotate approximately hourly for the duration making for two dynamic and intensive training days.”


Learn more about CrossFit Defense, including videos HERE


Register HERE





A1. Single Leg DB RDL @3211; 8-10/leg x 3; rest 2 min
A2. Single arm DB thruster; 7-9/arm x 3; rest 30 sec.
12 min AMRAP
50m reverse sled drag
60 sec FLR
10 Russian KB swing
50m Farmers walk w/DB’s
12 min AMRAP
200m run
3 wall walks
10 sit ups
50m DB waiter walk




8 min AMRAP @ 70%
5 toes to bar
10 burpees
20 step ups(10/side) to 24″ box (alternate feet each step)
Rest 4 min
8 min AMRAP @ 80%
30 double unders
20 walking lunges
10 push ups
Rest 4 min
8 min AMRAP @ 90%
5 ring dips
10 air squats
15 sit ups

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