Tuesday 7.29.2014

Steve Nash Road Back from Recovery


The video of Steve Nash is awesome,  sorry its about 10  min but its great.  My reasoning for this video clip is about his Journey back and leading the lakers. The CrossFit Games just ended. Everyone watched these men and women of all ages give it their best,  But what you didn’t see was their journey of getting there.   When you train is there a purpose for training?  Is there a goal? Do you have these goals written down, printed out, are they engraved in your soul to say today is going to hurt but, its one more day I have so I’m going to take advantage of it and get better.  
As you know training is 80% mental and 20% physical.  How do you approach your time at the gym? Here is a check list for you to start with. 
  1. Did you eat breakfast?
  2. Did you sleep well?
  3. Did you warm up good on your own?
  4. Do you have the %’s ready for lifting or do I have the correct modifications ready ?
  5. Do you have the right post workout meal ready.
These are just a few things you should be ready to answer. If not ask your coach and they will help you. Take Ownership of your journey and go beyond the things you have written down.




800m run rest 3 min
400m run rest 2 min
x 4


Air Bike  30mins every 5 mins complete
10 sec L-sit
20 unbroken DU
1 rope climb

Monday 7.28.2014


My name is Travis Hollis and I’m 31 years old. I’m married to Emily and have one dog(Champ).
How did you hear about CCF?
Give us a little background about yourself. 
 I heard about crossfit from everybody that does crossfit(bc that’s the first rule). All jokes aside, I heard about it mostly from LV and DR Granger who I have the privilege to work with everyday at our clothing stores(Granger Owings/Circa 1332…shameless plug) If I heard it once, I heard it a thousand times “you’re going to love it, just come on”. 
What’s one thing most people don’t know about you?
Most people might not know that I was a quarterback in high school even though I may not have that “6’1/205″ in the program frame anymore. 
You can probably find sports talk radio on in my car b/c I’m an absolute sports junkie.  It’s pretty sick. 
What music can we find currently playing in your car?
I also do enjoy the occasional gangsta rap, blues, Rock N’ Roll(Bill Osborne), and I grew up country so that’s an obvious one(except that new crap). 
What current things are you working toward when it comes to your health, training, career or personal life?
I’m really working on my diet. I’m pretty good at drinkin’ beer so I’ve figured out how to cut back on that a bit. Diet is pretty much most of the battle.
Tell us about your most memorable workout from CCF along with your greatest accomplishment thus far.
There have been many memorable workouts in my 9 months, but I would have to say “Fight Gone Bad” on my very first Saturday was the worst. I managed 195 reps thanks to Justin Helfer. I nearly died after. I was feeling better by the next Wednesday. #win
I would say my greatest accomplishment is attempting the open. It really showed me what I need to work on and how well I could do next year. 
I work out with some of the best people I’ve ever met at 5AM. They are all beasts so one day I’ll compete with them, but for now I’m ok with small victories. 
What would you tell someone who is interested in Training with CCF?
I would definitely suggest if anyone is interested, just go. Make yourself go day in and day out. It doesn’t take long to see gains. I wouldn’t trade my time there for anything. 


CF Total 3 rep max

Squat 3-3-3

Press 3-3-3

Dead Lift 3-3-3
10 KB Russian Swings #36/54#
10 situps
5 rounds for time





A1. Back squat @30X1; 8, 6, 4; rest 90sec
A2. amrap strict Pull-ups; rest 90sec  3 sets
For Time:
10-1 unbroken thrusters 95/65# 90% effort


7.26.2014 Sunday

2014_Famously Hot_Carolina CrossFit_Final

The Famously Hot Showdown is a 2 day event, with Individuals competing on Saturday and Teams on Sunday. Individual divisions will feature Rx, Scaled, and Masters and Teams will have Rx and Scaled. Come to Famously Hot Columbia, South Carolina and test your fitness against the best in the region. This years competition will be held at Carolina CrossFit. **Teams are MM and FF ONLY!!!!!

Volunteer Link

Saturday 7.26.2014

6 Practical Tips for Prioritizing Quality in CrossFit

So you have been doing CrossFit for some time now, and you have made noticeable gains in your fitness. That is great! Now, you should take some time to stop what you are doing and reflect on how incredible it is that you are improving your body’s health and capabilities. Getting your first chin up, muscle up, or handstand push up is an accomplishment worth celebrating.
But as you continue to progress in CrossFit, you might reach a point where you find yourself pushing harder and harder to get extra reps and rounds to the detriment of your form and technique. This is not the way to go. If the quantity of reps you perform only increases by sacrificing the quality of said reps, then your body is likely to reach a plateau, or worse, incur an injury.
Rather, you should prioritize quality over quantity so that in the future you may continue to make gains in strength, work capacity, mobility, and overall fitness. Here are some practical tips for how to do that in a CrossFit setting.

6-Practical tips for prioritizing quality in crossfit “ARTICLE”



For time:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

*rest 3 min between rounds

Friday 7.25.2014

 Beyond the Whiteboard

How long does it take to improve in CrossFit?

New & Intermediate CrossFitters can improve quickly
When you are fairly new to CrossFit® you can improve at a pretty quick rate. If you’re currently between 1-60, stay committed and consistent because you have a chance to raise your Fitness Level by 20 levels per year. In fact, on average, it takes 19 Months to improve from a level 50 to a level 80. In short, eat well and get to your CrossFit Affiliate a few times a week.


Article From Beyond the Whiteboard



 cuban Press


A.1 DB Front Rack Walking lunges 20 steps rest :15 sec
A.2 DB Cuban Press 7-8 rest 15 sec
A.3 DB Sotz Press 7-8 rest 2:30 x 5
Amrap Ring Rows @ rest 1 min 10 sets
20 sec Hollow Holds every 60 sec 10 sets
A. squat snatch build to a tough double doesn’t have to be a 2rm
B. squat clean build to a tough double doesn’t have to be a 2rm
10 min Z1 AD

Thursday 7.24.2014

VDP Collage


Who: Velocity Distance Project Downtown

What: INOV-8 Shoes and Apparel Sale 15% – 40% OFF!!!

When: Monday 4PM – 8PM

Where: At our new downtown Columbia store inside Carolina CrossFit, 1825 Laurel Street, Columbia

Let all your friends know about this. We will have a raffles for free shoes, apparel and accessories (no purchase necessary).

You do not need to be a member of Carolina CrossFit to shop at our store; we are open to the public.

Wednesday 7.23.2014


We hope Rich Froning, Jr. wins the 2014 CrossFit games not only because he is an undoubtedly gifted and incredibly hard-working athlete, but more importantly because he is a selfless and generous athlete who thinks of others above himself and lives out his faith in Christ, both on the field in front of thousands of fans and quietly every day in his personal life. To us, that is the sort of person who deserves to win the 2014 games; someone who is humble and will give the glory back to God who gave him the gifts and talents to compete.
We first met Rich a couple of years ago. After communicating with Rich’s wife, Hillary, about Miles’ TBI and miraculous recovery, they graciously invited us to come up to Cookeville and spend sometime in their gym and with them. Despite their busy schedules, they gave up some of their personal time, to allow us to have a fun weekend forgetting about rehab appointments and trying to get back to a new normal after a TBI. Miles loved getting to hang out and work out with Rich and Kelly Starret, and I (Anna) was extremely grateful that after months of a roller coaster ride with various surgeries, and rehab appointments, Miles was able to spend time with someone who he looked up to not only as an athlete but more importantly someone who evidently has a love for Christ.
Rich and Hillary Froning are two of the most sincere people I have ever met. I know they both will go on and do great things outside of the CrossFit scene. We wish Rich the best and know the Lord will bless both of them for displaying the love of Christ every day.

A. Barbell Push Jerk @ 1.0.X.3-5 reps, rest 2:30 min x4
B.1 RDL @, 5 reps; rest :30
B.2 RFSS @ 10 reps/ea leg, rest 2:30 x 4
7 min Accumilative FLR
(every time you break perform 7 Burpees)
A. emom – 16mins
odd – PS TnG x 5
even – 10 HR pushups
B. emom – 14mins
odd – 10 kbs 2pds,1.5pds#
even – 1 MU + 5 ring dips
C. emom – 12mins
odd – AD 10sec 97% effort
even – back extension x 10

Tuesday 7.22.2014




Member Appreciation: Stephanie Barber

Give us a little background about yourself. 
How did you hear about CCF?

I used to run when I was in college, ran a couple half-marathons and I wanted to get faster and stronger but didn’t really have any experience in weight lifting to really do any good on my own. And I had heard of CrossFit before – I saw a picture of some girl running up a hill with a sandbag (it might have been raining, too…I don’t remember) and thought, I want to do that! I want to run up a hill with a sandbag in the rain! So I did some more research and found out about CrossFit but the cost was a little out of my price range at that point. Then I heard someone at my church mention CCF so I decided to try it out for a month and see how it went. And here I am.

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

Most people don’t know that I was born and grew up in Japan. My parents were working with the church there so all three of us kids lived there from the time we were born until we left for college. We did come back to the States about every four years but I still consider Japan home since I spent my childhood there. Fun fact, the first time I remember coming to the U.S. was when I was seven. And for those that are wondering, no, I am not ethnically Japanese (in case you missed the blonde hair and blue eyes clue).

Also, (bonus not-so-well-known-fact) I am an aunt!! The adorable little guy in the picture is my nephew. What a cutie!

What music can we find currently playing in your car?

I usually listen to the radio in my car and enjoy most any genre of music, depending on my mood. But put me in my room at home and I’ll probably be dancing to a mix between Bastille, Of Monsters and Men, Mumford and Sons, Walk Off the Earth, Imagine Dragons, Black Keys, and Arctic Monkeys. And some Rihanna and Kesha when I really got my groove on (as in when I have to clean).

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

Training wise I’m just working on becoming stronger and getting better at my olympic lifts (Barbell Club plug: It’s awesome and you need it in your life).

In my personal life I am working towards moving back overseas sometime in the near future to work. Plans are coming together but they’re still in progress and it’s a lot of work!

Tell us about your most memorable workout from CCF

Like everybody else says, most every CrossFit workout is memorable in it’s own way. However I have yet to have the pleasure of puking or passing out during a workout (although I have definitely felt like it a couple of times). I do remember one time at the old box when we did a partner WOD and the last part was three 200m farmer’s carry and then when everyone had finished with that it was three 200m sprints. The RX weight for the farmer’s carry was a lot heavier than I was used to but I wanted to try it. So by the time I got to the last 200m I was dead last. So last they had already started on the sprints. Together. Without me. I crossed the line with my kettlebells just as my partner was finishing her first sprint so I put down the kettlebells and took off. On my last sprint I was the only one left (again) and when I finished I collapsed on the ground, rolling around on the asphalt, and was pretty sure I was going to die. But I had used every last ounce of anything I had in me and was proud of myself for pushing that hard.

Greatest accomplishment -

Well, I don’t know I’ve really accomplished anything “great” in my life so far. My nephew is a pretty great thing, but I didn’t really have anything to do with that. I did make it through school, though. And I HATED school; sitting still while listening to someone lecture for an hour and a half? Kill me now. So graduating from college was a pretty wonderful accomplishment!

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

Do it! The coaches are incredible, the community is phenomenal, and the workouts are a blast (you know, once it’s over; if you didn’t die). I seriously look forward to it everyday and it is worth all the time, money, and pain you put in. So if you’re not sure about coming, do like I did and just try it out for a month and see how it goes. You’ll be so glad you did.



1 Min singles
1 Min COVP Hold
1 Min bear Crawl
1 min FLR
x 11


For time:
AB 50cals
Row 2k

monday 7.21.2014






The primary purpose for the programming of this group is for developing a strong overall fitness base. Fitness encompasses many different areas including; cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, accuracy, skill adaptation, and with emphasis on the basic understanding of “how” to train.  Basically you are learning how to perform Fundamental movements safely and correctly.

Remember when I asked last week what are the reasons you choose a fitness program?  Above is the description we use to describe what our “Fitness” Program is.   I could go in to great depths as to why everyone should start here but, you don’t have all day.  So, I will sum it up in to a few principles I have learned of the years in coaching. 

  1. Strength Training for lean body mass, good mobility, and joint protection work trumps everything else.
  2. Fundamental Human Movements are just that Fundamental
  3. These Fundamental movements must be constantly ASSESSED & TESTED.
  4. Always strive for perfection 

I will dig further into these principles over the course of time. Stay tuned!!


A. BS @ 6 reps; rest 3 min; x4
B. DB Bench Press @ 10-12 reps, rest 30 seconds
B. DB Prone Lying Row @, 10 reps, rest 2:30 min; x4
“Ascending Burpee Ladder”
1-1 min,
2-2 min,
3-3 min, …….
A1. Back squat @20X1 60% of 1rm; 2; rest 30sec
A2. Wtd Pull-ups mixed grip; 2-3; rest 1min x 6
B. BB on back reverse lunge; 7-8/leg; x4 ; rest 3mins
3 rounds not for time
15 GHD situps
15 back ext
2 heavy TGU/arm
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