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

4.14.14 Monday

Membership Appreciation:

Shannon Hope

Give us a little background about yourself.


I am a Virgo and my favorite color is blue… just kidding but not really. I was born and raised in Columbia, SC and have spent my whole life here minus the four years I went to college in Virginia. People sometimes badmouth Columbia but I love it. It’s a great place to live, near the beach and the mountains, there is a reasonable amount of entertaining things to do and the cost of living is relatively low. I live in downtown Columbia with my wife Gretchen and my 18 month old son, Wyatt. I make a living as an aviation insurance broker.

How did you hear about CCF?


My dad, Stuart Hope, started CrossFit with John Monroe, B-MO and a few other cats from a former boot camp type 5AM class years ago. I think the name of it was the Athlete Factory. At the time I had been running some… then fell off that and just started lifting weights at a gym. After my dad started going to CCF he was always raving about CrossFit and how much fun it was. At first I was a little intimated by the “insane WODs” they were doing and thought naw… that’s not my scene. I was content sitting around at the gym talking and doing some curls every 10 minutes. At some point I got a little tired of the same old same old and decided to give it a try and haven’t looked back since. I think it’s been about 4 years now. I wouldn’t do anything else!

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


Good question. Probably the thing that most people, other than my close friends, don’t know about me is that I have a pilot’s license with an instrument rating and fly around the Southeast in a single engine Cessna… though I have flown as far as Cat Island, Bahamas. Oh and I love to sing karaoke. So I guess that is two things… more than you bargained for I know!

What music can we find currently playing in your car?


Really everything except for “new” country music and pop. I love old school country and when I say that I’m talking Johnny Cash, Willie Nelson era. This new stuff just doesn’t grab me for whatever reason. Aside from that I love it all, Red Hot Chili Peppers, Allman Brothers, Artic Monkeys, Lumineers, Bob Marley, A$AP Ferg, Mumford and Sons, Tedeschi Trucks Band… Motown, EDM, and the list goes on. Shoot I’ll even throw on some Beethoven or Lionel Richie when I am feeling funky.

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


On the health side I am just trying to be more conscious of what I eat. I am getting more and more on the organic bandwagon though sometimes it kills my inner cheapskate. I love to cook and I am a Big Green Egg nut. I like to try out new recipes that incorporate some reasonably healthy ingredients.


As far as training goes I am just trying to get in to the gym more. My goal is to get into CCF and do a WOD 5 times a week. With work and a young son I am averaging about 3 days a week now.


Career wise I am working on a myriad of things but probably the most ambitious endeavor for this year is working on a professional destination, Certified Aviation Insurance Professional, which consists of 5 courses that are largely taken from CPCU test criteria. Outside of folks in the insurance industry it will not mean anything but in short I am going for some letters after my name on my business card and email signature.


In my personal life there are so many things I am working on but I guess I am just trying to be a better father, a better husband and a better friend. I am not an overly religious person but I find my most visceral connection with God is through nature. I know it may sound cheesy or weird but I get this sense of inner peace and clarity when I go hiking and spend time in nature. Living in the city isn’t really conducive to that kind of lifestyle but my goal is to stop making excuses and get out there more.

Tell us about your most memorable workout from CCF along with your greatest accomplishment thus far.


Hands down, this WOD from 3 years back that was immediately dubbed “The Shannon” after my ATTEMPT to complete it. I can’t remember exactly what the WOD consisted of but there were some burpees, heavy deadlifts, and ring dips. It was about 500 degrees in the gym that day during the heat of summer. I was probably 20 minutes into the work out and felt a little off. I kept on going through the discomfort and at some point thought to myself, I need to lay down… and that’s just what I did. My facial muscles seized up and I started whistling as I breathed, lying on the floor. The next thing I was conscious of was my arms felling like they were pinned to my chest and my hands contorting. So there I am whistling and writhing on the ground like some sort of a demented, dying T-Rex and then Paul and my Dad come over to me and try to get me to talk. That didn’t work so they carried me out and put me in the back of my Dad’s truck and drove me to the hospital emergency room. I was greeted by a very concerned nurse with a wheel chair. Two IV bags later I was properly hydrated and back with it laughing at myself and the whole thing. Moral of the story… drink water. It’s good for you. Yeah that was pretty memorable… not my finest moment from a CrossFit performance standpoint but memorable.


Greatest accomplishment -


My son, Wyatt. Period. End of story. He is my main man!

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


Don’t be intimidated. Give it a try a leave your ego at the door. Life is too short to play it safe… step out of your box. Ah that sounds like a bad joke… maybe it was. The community and the coaches at CCF are second to none and everyone is very down to earth. There are always going to be people in the gym that are cleaning 400 pounds and make you feel like you are somehow inferior, but you’re not. When you boil it down it’s really all about having fun and staying fit. If you want to clean 400 pounds there are coaches at CCF with some of the best understanding of oly lifting and nutrition in the southeast, heck maybe even the country. If that’s what you want to do, they can help you achieve it. If you are simply out of shape and want to lose some weight and form a healthier lifestyle, they can help you too. Just stay with it and listen to your body. You don’t have to do anything you aren’t cool with doing. Weight too much? Scale it? Can’t do pull ups? Use bands. CCF will always keep you on your toes and keep your training varied and fun. I promise.





A. DB reverse lunge; 10-12/per leg x 3; rest 30 sec between legs; rest 2 min
B1. Press @2111; 7-9 x 3; rest 30 sec
B2. Pull up/WTD Pull-ups; 5-10 x 3; rest 2 min
C. 50 Push-ups For time
Emom 12 min
Odd – Barbell bent over row x 6-8
Even – DB Alternating Press AMRAP in 45 sec




A. Build to a 1RM Deadlift in 15min
B. Slow HEAVY Sled Drag 50 m rest 2 min x 3
4 rounds for time
10 strict HSPU
10 Dead Hang Pull-ups
400m Run
rest 60 sec

4.13.14 Sunday

A little teaser of our 2014 Regional shirt logo will look like, courtesy of Tim Addison.


Great turn out from our Members to train next to our 2014 South East Regional Silverbacks Team yesterday!


Remember, you are all invited again today at 10am at CCF!


Let’s go Silverbacks!


*If interested in donating to the Team, you can find additional information HERE



Rest Day

4.12.14 Saturday


CCF has already had huge feedback from our Members with donations for sending the Carolina CrossFit Silverbacks to Regionals!


The Paypal link will be up Mon or Tue. See yesterdays post for additional donation information or email Coach Josh with any questions here: josh@carolinacrossfit.com


Remember, if you’re wanting to train beside the Team this weekend, you can meet them tomorrow at 9am at the Owens Field Track, 2pm at CCF, and on Sunday at 10am at CCF.


It’s the CCF Community that has gotten us to be the largest Affiliate in South Carolina, and we are looking for your help and encouragement again heading into Regionals!


Let’s go Silverbacks!



As the weather warms up, expect to see a lot more WOD’s OUTSIDE Of the box as well as Events:


- On Saturday, May 3rd, CCF will be hosting the “Crawfish Challenge” in the center of the 2014 Rosewood Crawfish Festival. Only the first 100 Competitors will be accepted. ANYONE can compete, not just CCF’ers… not just CrossFitters!


For prizes, registration, and additional info on the “Crawfish Challenge”, click HERE


- On Saturday & Sunday June 7th & 8th, CCF will be hosting the “CrossFit Defense Trainers Course” with Tony Blauer & the S.P.E.A.R. System. This will be the first CF Defense Trainers Course in SC or GA!


This course will sell out early. The program itself is AMAZING! For additional information, click HERE


- On Saturday & Sunday August 9th & 10th, CCF will be hosting the 2nd annual The Famously Hot Showdown. 500 competitors on a full weekend of competition held on the Richland Fashion Mall rooftop!


More information coming soon on the Famously Hot Facebook page HERE







A. BS x 5 @ 3.0.X.1 rest 2-3 min x 3
3 RFT of:
10 Burpee Box jump over
10 Man Makers ( 2 PU, Power Clean, Push Press) (50/30)
50m weighted bear crawl (30/20)
800m run




A. 10min EMOM
Odd- 3-5 Unbroken MU
Even- 3-5 EROM HSPU
3 RFT of:
10 Burpee Box jump over
10 Man Makers ( 2 PU, Power Clean, Push Press) (50/30)
50m weighted bear crawl (30/20)
800m run

4.11.14 Friday

 CCF’ers, our Team needs your help, and would like to invite you to train with them:

The road to Regionals.

Carolina CrossFit Silverbacks 2014 South East Regional Team Sponsorship


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 a coach 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!


CCF would also like to invite ALL of you to TRAIN with the Team in the weeks leading up to Regionals. These are not classes, but a chance for you to support our Silverbacks, and train side-by-side with them.


This weekend you can train with them on Saturday at the Owens Field Memorial Track at 9am, and CCF at 2pm. Sunday, you can meet them at CCF at 10am.


Each session will take 90min-2hours. You’re not required to workout, but you can come cheer them on!


If you’re wanting to be a “Silverback Sponsor”, or have any questions, please contact Coach Josh at 803.960.2090 or josh@CarolinaCrossFit.com. Each Team Member will also have copies of the “Sponsorship” form. Cash, check, and CC will be accepted.


All donations over $100 will receive a complimentary Silverback Regional T-shirt or Tank in the color of your choice (design and colors will be released early next week!) and acknowledgement on the CCF website and social media pages!


Thank you in advance for your consideration of this request and supporting Carolina CrossFit, our 2014 Silverbacks Regional Team, and the CCF community! We look forward to hearing back from you!





A. Rear foot elevated split squat x 6-10 rest 2 min x 3
B1. Weighted Pull up x 4-5 ( 8-12 assisted) rest :30
B2. push up x amrap @ 2222 rest :30
B3. Good Morning x 10-12 rest 1 min
Tabata Sit ups




A1. Snatch Pull to waist x1
A2. Snatch High Pull to chest x1
A3. Hang Snatch Below Knee x1
rest :90
B. BS x 3-5, 80%, 85%, 87%; rest 3 min
3 rope climbs
5 squat snatch 135/95
50 DU

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