Written by Paul BeckwithPosted in WODsAugust 31, 2008
“Consequently, you are no longer foreigners and aliens, but fellow citizens with God’s people and members of God’s household,”- Ephesians 2:19
GYM WILL BE OPEN 9 AM – 11 AM!
Monday 080831
Weighted pull-ups 1-1-1-1-1-1-1 reps
START POSTING YOUR TIMES WEIGHTS AND COMMENT ON THE WEBSITE!
Post loads and body weight to comments.
Monday 080830
Four rounds for time:
Run 400 meters
Rest 2 minutes
Post time to comments.
Capt Josh Hernandez will be with us one more week before heading back to Iraq! We appreciate the time spent with you. You will be in our prayers for safety and your family!
What is the difference between hang, power, and squat cleans?
Hang Cleans: are started from above the knee. When starting you need to make sure your starting position is knees bent, strong lumbar curve, arms are straight and you have the hook grip.
Power Cleans: Are started from the floor. There are two different styles of pull. The first is the european which the bar starts over the base of the toe. You have a more erect position. The bar path is swept in and creating reverse S motion. Where as the american pull starts over the based of the foot. The bar path is pulled in a straight line.
Squat Cleans or Full Cleans: Are started from the floor and is pulled then you drop under the bar recieving at the height when it begins to drop. Once the bar is racked at the height it stops you then perform a front squat and then stand tall with the weight.
Each of these lifts are very ballistic. Alot of high schools, colleges and professional athletes use the lifts to help recruit Type 2 muscle fibers. ( Fast twitch) Whether you now it or not every one will use these movements in every day living. How would someone move a heavy object “safely” from the floor to a shelf?
Written by Paul BeckwithPosted in WODsAugust 29, 2008
“There is neither Jew nor Greek, slave nor free, male nor female, for you are all one in Christ Jesus.”- Galatians 3:28
Fridayday 080827
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Post time to comments.
“Top Five Performers”
The Sport of Fitness!
In the philosophy of CrossFit, there is no final destination. A true CrossFitter never ‘arrives’ at a level of fitness. CrossFit is a continuous and unending journey that we embark on. No matter what we achieve, there is always MORE to strive for. More weight, more reps, faster times, harder skills… It is a lesson in patience and in perseverance to anyone who is willing to show up. We set attainable goals and work towards achieving them to measure our progress. With discipline (showing up), practice and patience, something that seemed so far from doable at one time can become an achievable goal. Maybe a kipping pull-up is your achievable goal… or a muscle up. Do you have a muscle up? How about linking two or several muscle ups together? Got that? Maybe you should work towards a backwards roll to support or a handstand on the rings. There is always something more…
What’s your next goal?
Written by Paul BeckwithPosted in WODsAugust 27, 2008
“You will keep in perfect peace him whose mind is steadfast, because he trusts in you.”- Isaiah 26:3
Wednesday 080826
Front Squat 10-10-10-10-10 reps
Post loads to comments.
Since everyone opted for Murph yesterday! Great Job on your commitment!
For those who did this WOD yesterday I have a different one for you.
“Top Five Performers”
Best Time on the
Mr. Dupree puts up with alot heavy days But on days where there is Bodyweight loads he is the man! Great job!
The “Murph” is such a mental game! There are many things going through your mind besides counting all your reps and making sure you are doing each rep to perfection because if not they will not count. What is my time compared to everyone else? Is today going to be my day that I will be the Top Performer? Do have what it takes to finish? Are you serious we have another mile? You name it I have heard thought them. How do you deal with these questions? MENTAL Toughness is how!
Yesterday we had to fairly new athletes come in and do the “Murph” and no lie it took them over an hour and a half!! They thought that I was hazing them for being the new guys! After finishing they had new levels of mental toughness more than anyone could tell them! That is what Crossfit is about!
Written by Paul BeckwithPosted in WODsAugust 26, 2008
“Just as each of us has one body with many members, and these members do not all have the same function, so in Christ we who are many form one body, and each member belongs to all the others.”- Romans 12:4-5
Tuesday 080825
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Post time to comments.
Or
Tuesday 080826
Front Squat 10-10-10-10-10 reps
Post loads to comments
Mr South Carolina
We just recieved confirmation that Richard has test great at report day for all Clemson Baseball players!
He had three movements that he was tested on. Out of all the baseball players Richard finished 1st in the bench press 15 reps at 185 ( we don’t even do bench press just push-ups!), second in the squat 30 reps with 225lb, and second in the hang clean 15 reps with 135! Not bad for a little “Freshman”!!
Written by Paul BeckwithPosted in WODsAugust 25, 2008
“Great peace have they who love your law, and nothing can make them stumble.”- Psalm 119:165
Monday 080823
For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps
Post time to comments.
6:00 am Class gettin’ after it!! Hey if you want in on the supper club leave a comment!
Competition creates intensity!
How can twenty minutes transform someone in a short amount of time? How about athlete after athlete! We have had at least ten athletes to lose over THIRTY POUNDS or more! Also we are producing great times on each and every “Workout Of The Day”!
Crossfit is a great source for fitness. If you can make it through the first week you can count on checking the website daily to see what times have been posted! You will find yourself checking the website to see who is pictured on the website!
Here at Carolina Crossfit we try to treat everyone as family! If not we find ways to make sure that you do anyway! (BURPEES) There is one rule we try to go by and that is check your ego at the door!
Written by Paul BeckwithPosted in WODsAugust 24, 2008
“I love the LORD, for he heard my voice; he heard my cry for mercy. Because he turned his ear to me, I will call on him as long as I live.”- Psalm 116:1-2
Rest Day
Rules:
1. You can spend a Maximum of $50!
2. You have to fix a Minimum of 4 Meals
3. You have to fix two 4 block and two 3 block for each meal!
4. I can give you examples if you want them. Before you make them I need to see the ingredants.
5. You need to have the meals easy to prepare out of the fridge! Frozen or Fresh!
6. You need a food scale and measuring cups to participate!!
7. Make a comment if you are interested!
My meal is going to be:
Marinade:
2 TB olive oil, 2 TB balsamic vinegar and 3 cloves garlic crushed. Mix all ingredients and marinate 1 1/2 pounds of flank steak for 20-30 minutes.
Filling: Mix and saute the following ingredients;
4 scallions chopped
1 red bell pepper sliced into thin strips
1 cup spinach (add in the last 30 seconds of cooking)
Remove flank steak from marinade and lay flat. Spread 2 oz of shredded pepper jack cheese over meat. Top with pepper, onion mixture. Roll steak tightly and bind with string or kitchen twine. Place on rack in baking dish seam side down. Cook 45-50 minutes at 450 degrees. Let stand for 10 minutes before slicing.
Stuffed Flank Steak- 3 blocks
3 oz stuffed steak- (3 blocks protein/ 1 block fat)
1 1/2 cups zucchini and onions (1 1/2 blocks carbs)
1/2 whole wheat pita (1 block carb)
I counted the fat in the pepper jack and the olive oil used to marinate. I was still 1/2 block short on carbs
Written by Paul BeckwithPosted in WODsAugust 23, 2008
“When I said, “My foot is slipping,” your love, O LORD, supported me. When anxiety was great within me, your consolation brought joy to my soul.”- Psalm 94:18-19
Saturday 080822
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
“Top Five Performers”
Our extended family is growing. . Here at CCF we have adopted the rule on how to treat new athletes at our gym. The rule is this: If you walk into the gym and don’t know everyone, it is your responsibility to introduce yourself and welcome them. If you happen to forget such niceties, we will remind you with 10 burpees. Congratulations to every new member! Kyle, Jacob, Craig, Brooke, Kristen, Mr. lean, Blaine,and Justin!
Saturday Class working on “Angie”!
Written by Paul BeckwithPosted in WODsAugust 22, 2008
“He who did not spare his own Son, but gave him up for us all—how will he not also, along with him, graciously give us all things?”- Romans 8:32
Friday 080821
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments. Click on the title and leave comments!
6:00 am Class Andrew, Brian, Leslie, Phillip, Vic, and usually John! Great work guys!!
We often tell athletes that it is not about the absolute weight you lift, rather, it is the commitment to showing up, maintaining integrity in range of motion and doing your best. Some of our most committed, John, Leslie, Phillip, Vic, Pat, Stewart, and Brian just to name a few, often come to the 6am class. While some of us are just rolling out of bed or, if we’re lucky, still sleeping, they are determined and ready to work. That being said, no matter what time of day, a CrossFit workout, if done with proper intensity, is never easy to complete. Why are we committed to an endeavor that will never get easier, and will continuously humble us with it’s difficulty?
