“Be self-controlled and alert. Your enemy the devil prowls around like a roaring lion looking for someone to devour. Resist him, standing firm in the faith, because you know that your brothers throughout the world are undergoing the same kind of sufferings.”- 1 Peter 5:8-9
FRIDAY 081030
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Recently engaged Matt Awtrey! Congrats
“FUNDAMENTALS CLASS”
We will start having these classes this saturday. Starting at 10 am – 12. You will leave the class with the knowledge of how the 9 basic movements are to be performed in all your workouts. It is imperative you attend at least on of these classes. We will no longer be teaching them as the new clients come in. It interferes’ with the classes and takes away from the other athletes who are working out. This is why we are developing the class. If you have any comments please direct them to me. We encourage all comments.
There is a cost for the fundamentals class. A fee of $75.00 will be asked for. The structure will be setup just like a “Crossfit Certification” one instructors and 6 coaches helping others get the movements!!
“ Have I not commanded you? Be strong and courageous. Do not be terrified; do not be discouraged, for the LORD your God will be with you wherever you go.”
The nation’s top Olympic coaches reveal their secret training tips. Tap into their power to build muscle faster, torch fat quicker, and avoid niggling injuries.
By Steve Mazzucchi, Best Life
Despite all the corporate grandstanding, the saccharine profiles, and the cheesy music, we’re still drawn to the Olympic Games because they promise a glimpse of athletic perfection–that sinuous state of being when the outer boundaries of raw physical ability are reached and then exceeded ever so slightly. But the fact that such boundaries are breached raises a question: How can each generation of athletes become faster, stronger, and quicker…without doping? The answer is simple: They train with coaches on the absolute cutting edge of exercise science, coaches whose tips will help you build muscle, burn stubborn fat, and even recover in record time. You’ll find their secrets here. Beijing may be out of your reach, but a leaner, stronger, more energetic you is only a few weeks away.
Boxing: Larry Nicholson USA Boxing’s developmental coach of the year in 2003 and current assistant coach for USA Boxing
Float Like a Butterfly
“Nimble feet will give you a leg up in any activity that requires quick changes of direction, be it backyard toddler chasing or pickup basketball with the guys. Place eight cones three feet apart in a line, and then do three sets of each of the following exercises: Weave through them at a sprint, weave through them while high stepping, jump over them with your feet together, and weave through them while facing sideways. You won’t find a better warm-up. We do it every morning before stepping into the ring.”
Develop Full-Body Strength
“Weights are great, but don’t underestimate the power of body-weight exercises. They provide you with a body awareness that you just can’t get with plates or dumbbells, and that translates into more explosive power in the ring and more agility in the real world. Unfortunately, most guys do body-weight exercises incorrectly. They focus on reps when they should really be concentrating on time. Rather than shoot for, say, three sets of 10 push-ups, do as many as you can in 30 seconds. Employ the same strategy with pull-ups, dips, and single-leg squats, resting for 30 seconds between each set.”
Olympic Lifting: Mike Burgener (Crossfit Olympic Lifting Coach)
Father and coach of Casey Burgener, the top-ranked U.S. power lifter in Beijing
Achieve Perfect Balance
“Along with flexibility and body control, balance is an essential component of weight lifting. The best way to bolster it is with an overhead squat. Stand with your feet shoulder-width apart and grasp a length of PVC pipe with a grip that’s slightly wider than shoulder width. Hold it eight to 12 inches above your head, keeping your chest out, torso erect, and heels on the ground. Press the pipe upward as you squat down as far as you can go without arching your back, and then rise up. Do three sets of five to 10 reps. Start doing it with a barbell when the PVC pipe becomes easy. You’ll strengthen your core, hips, and shoulders. You’ll also find it challenging to get out of bed the next morning.”
Keep Hitting New Heights
“When you hit a wall–say, spending a month at 180 pounds on the bench press–don’t train harder or attempt to force muscle growth by piling on more weight. Reduce your load by 10 to 20 pounds. In other words, if you want to bust out of a rut, undertrain for a week or two. Trust me on this one. If one of my athletes is tired, sore, or just not with it, I’ll reduce his load for a week to 10 days. More often than not, he’ll come back better than before and set records because his muscles were able to fully recover and repair themselves.”
Therefore, I urge you, brothers, in view of God’s mercy, to offer your bodies as living sacrifices, holy and pleasing to God—this is your spiritual act of worship.”- Romans 12:1
Pound for Pound one Carolina’s Crossfits Stongest Athlete! Aaron Dupree Squat cleans 175lb at a BW of 145!
Press, Push Press, and Push Jerk.
All of the movements start in the same position and finish in the same posititon! The only difference is the way they get there. Press stright leg and press all shoulders and nothing else. Pushpress, Start with on the shoulders elbows down and Midline is rigid. Dip, Drive, and Press. Push Jerk, Dip, drive, press,, and re-dip.
Always finishing in the overhead posititon with arms, hips, and Knees locked!!
“For, “All men are like grass, and all their glory is like the flowers of the field; the grass withers and the flowers fall, but the word of the Lord stands forever.” And this is the word that was preached to you.”- 1 Peter 1:24-25
I would like to apologize to everyone for the mishaps on the daily post yesterday. I was stuck in bed with a severe head and chest cold. I thought it was the Flu. I’m back and up to speed for some crossfit!
Squat Cleans are a favorite movement of crossfitters. It’s complexity in itself is daughnting. If you can master the pull then you should be set. The pull is not one where you are pulling the bar up but your pulling yourself under the bar using the weight on the bar.
We are starting a new Program here at Carolina crossfit that everyone will have to go through new or old. It is a fundamentals class. Coaches and athletes will be going through fundamentals like it or not. Starting next saturday we will require everyone to get coaching for two hours on the nine movements. You must sign up for it ! It will make you a better athlete and us better coaches. Also a new schedule will begin first of the month be sure to watch for it! DO NOT BE LATE FOR YOUR CLASS!
We try to bring you the most accurate information about nutrition and healthy eating every day, and often we tie in the Zone diet and its philosophy. That’s due, in part, to all of the Crossfit participants who are “Zoning.” But it’s also because we believe that following the Zone is one of the best ways to fuel your body correctly and prevent disease. So, just to bring it back to the science of the Zone, let’s talk hormones…
The Zone is about hormonal thinking, not caloric thinking, which is why it’s controversial in the first place. Most diets are most concerned calories. Well, here is a Zone science fact that will help you see why hormonal control is important in your dietary concerns.
Fact: The Zone Diet can initiate significant hormonal changes in one meal. This research work was conducted at Harvard Medical School with overweight adolescents. The Zone meal generated a completely different hormonal profile than a standard meal, even though both contained the same number of calories. Furthermore, after eating a Zone meal, the number of calories consumed at the next meal was considerably less, indicating that the Zone provides better hunger control than other diets.
Josh is a up and comming Firebreather! Watch out you longstanding Performers! He is on the Zone and making himself known in the Gym!!
Rx’d Vs Time is the question that is asked quiet often. If you are able to do the weight then do it and do not worry about the time. You need to become stronger before you should concern yourself about the time. The time will come. With that being said Rx’d weight should be enough weight for you to perform the movements safe!!!! For instance with today’s workout if your able to do all of these movements with the Rx’d weight than do the weight if not
Five days into the “Zone” and I fell like crap but I shaved a minute off of my best time! Welcome to the Zone Brian!!
What side effects can I expect from this “Zone Diet”?
Week 1-2 You will feel tired and hungry. You will feel weak and sometimes even just plain sleepy!
Your body is searching for the bottom. In some folks it may take the whole two weeks just because of their current eating habits. The bottom is when your insulin levels have leveled out and your eating balanced proportionate meals to eliminate the crash and burn syndrome! Like after you drink a coke and eat a candy bar the high you would get and then 1 hour later you feel sluggish and hungry again. Your body is wanting the sugar rush. Weeks 1-2 are designed to starve your body of these sugars. also this phase is the leaning out phase. Many people will see a difference in their clothes or face. This will happen in men faster than women, not to discourage the ladies just stating the evidence that we have seen here.
3-6 Zoned in and eating everything weighed and measured! Feeling great and workouts are getting better and times are dropping! Your body is feeling full most of the time and your bodies clock is dialed in and you will know when you should be eating. Weight is dropping and you should be performing like a rock star!
7-10 Rock star status! your body feels great and you have not been hurting for sugar for 7 weeks now is when you feel your best and look your best and more importantly healthy! No sickness, injuries from over training, or fatigue. most people feel as if they could do the workouts again after they have finished!!
