January 2009
Posted in WODsJanuary 31, 20095 comments
Saturday
WOD:
Team “Nicole”
As many rounds in 20 minutes of:
400 Meter Run
Max Pull ups
We apologize for the delayed post today. The website has been down and out of our control since yesterday afternoon. The top 5 have been updated, and an official post for today will follow this afternoon.
Posted in WODsJanuary 30, 20098 comments
Friday
WOD:
Run 800 meters
40 Burpees
Run 400 meters
30 Burpees
Run 400 meters
20 Burpees
Run 800 meters
10 Burpees
Post thoughts and time to comments by clicking the title of this post
Now those are some nice burpees!
Video courtesy of rosstraining.com as posted on YouTube
Only one more day until the weekend! Don’t forget that every Saturday, you can bring a buddy for free! If you don’t make it to the gym today, remember, we will notice! Be sure to do this workout on your own if you choose to “conveniently” skip the gym today, and don’t forget to post your time to the comments section by clicking on the title of this post.
“Teach us to make the most of our time, so that we may grow in wisdom”. Psalm 90:12
Posted in WODsJanuary 29, 200910 comments
Thursday
Rest Day!
Can you spot the Carolina CrossFit Trainer? (Photo courtesy of Crossfit.com)
Congrats to Eric for completing his CrossFit Kids Certification this past weekend. Eric traveled to Brand X, an affiliate in California for the CrossFit Kids Certification. Carolina CrossFit is in the process of developing a CrossFit kids program, so look for more information to come as summer approaches! Our goal is to have a program in place just in time for summer vacation so parents and kids can get out of the house and in to the gym!!
Also, good work on this week of workouts so far. Everyone who gutted it out all three days has earned a well deserved rest day. Make the most of it.
“Our days on earth are like grass; like wildflowers, we bloom and die. The wind blows and we are gone, as though we had never been here.” Psalm 103:15-16
Posted in WODsJanuary 28, 200922 comments
Wednesday
WOD:
Crazy “Grace”
For Time:
30 Reps of:
Ground to Ground to Overhead
Men Rx’d Weight 155lbs/Women Rx’d Weight 100lbs
Post time and thoughts to comments by clicking on the title of this post.
You can power clean and front squat to push jerk overhead, you can squat clean and thrust the weight overhead, but either way, whatever it takes, you must start every rep with the weight on the ground, front squat the weight and lock out overhead. This was one of the workouts at the 2008 CrossFit Games.
Jason Khalipa winner of the 2008 CrossFit Games. Video courtesy of Khalipa’s post on Youtube.
Alright guys and gals, get out there and get after it. This is not for the faint of heart, so doing it as prescribed or modified is equally admirable. Leave everything on the floor and nothing in the tank. Remember, tomorrow is a rest day, so go hard.
“It’s not the size of the dog in the fight, it’s the size of the fight in the dog”. Mark Twain
Posted in WODsJanuary 27, 200917 comments
Tuesday
WOD:
Reverse “Filthy Fifty”
50 Double Unders
50 Burpees
50 Wall Ball (20lbs)
50 Back Extensions
50 Push Presses (45lbs)
50 Knees to Elbows
50 Walking Lunges
50 KB Swings (16kg)
50 Jumping Pull ups
50 Box Jump (24 inch box)
Post time and thoughts to comments by clicking the title of this post
Eric and Sanders runnning in the snow last Tuesday. CrossFit is “Constantly Varied”
Part of the beauty of CrossFit is that it is “constantly varied”. Well, what does that mean? It means that it is not always about the workout. Your current environment, amount of sleep, and even the outside temperature are all factors in keeping things fresh. CrossFit helps you to train for life, and in life, things are always changing and we are all presented with situations that we don’t always plan for. So, whether it is working out on a full stomach, trying to make it through a tough workout on little to no sleep, or working out in the snow, we are always hoping to keep you prepared for life, by keeping the workouts constantly varied.
“Be quick to listen, slow to speak, and slow to get angry.” James 1:19
Posted in WODsJanuary 26, 200911 comments
Monday
WOD:
5 Rounds for Time:
5 Push Jerks/10 Front Squats
5 Push Jerks/10 Back Squats
Men Rx’d Weight 135lbs/Women Rx’d Weight 95lbs
Post thoughts and time to comments by clicking the title of this post
Do you have what it takes? If you think you might, then you may want to schedule a trip to Gahanna, Ohio May 16-17, to attempt to qualify for the 2009 CrossFit Games in Aromas, California this July. Click on the link above to visit the CrossFit Games website and read all about what’s in store, how to qualify, and how you might stack up against some of the competition.
“So I run straight to the goal with purpose in every step. I am not like the boxer who misses his punches.” 1 Corinthians 9:26
Saturday
WOD:
“Jackie”
Row 1000 meters
50 Thrusters (45lbs)
30 Pull Ups
Post time and thoughts to comments by clicking the title of this post
Wendy & Dawn during last Saturday’s Team Workout
Don’t forget that every Saturday is bring a friend for free day! Wouldn’t it be nice if one of your closest friends or relatives wanted to come to Carolina CrossFit with you, so you could workout together and motivate each other? Often times, relatives and friends listen to us ramble about CrossFit and how awesome it is. They look at us like we have psychological problems because you just get so excited when you talk about the latest and greatest torture at the gym.
Well, Saturdays are your chance to bring in a buddy for free and show them what CrossFit is all about and why you love it so much. There is no need to ask permission ahead of time, or worry about registering with anyone. Just show up with your pal and get in a good workout.
“If one person falls, the other can reach out and help. But people who are alone when they fall are in real trouble.” Ecclesiastes 4:10
Posted in WODsJanuary 23, 20097 comments
Friday
WOD:
21-18-15-12-9-6-3 Jumping Squats (w/45lb bar)
3-6-9-12-15-18-21 Hand Stand Push ups
Start with 21 Jumping Squats/3 Hand Stand Push Ups and end with 3 Jumping Squats/21 Hand Stand Push ups
Post time and thoughts to comments by clicking on the title of this post
A little inspiration for today’s hand stand push ups.
Gymnastic ability rapidly decreases as we enter adulthood. It’s quite possible that if we were all in elementary school, these hand stand push ups would seem like a game of sorts. However as adults, the wave of terror you experience when you see them come up in a workout is enough to make you want to stay home and skip the gym for the day. Developing and maintaining a gymnastic capability is so important to developing yourself as a well rounded athlete. It will greatly improve your coordination and balance, and one day, when you get over the fear of it all, it may actually be a little fun.
So for today, stop worrying about what you look like, how stupid you feel, or how it makes your head spin, and focus on getting better at something that is difficult for you. The trick is, that if you keep practicing, one day it won’t be tough anymore.
“Pride ends in humiliation, while humility brings honor.” Proverbs 29:23
