There will be a nutrition class tonight starting at 6:00pm. We will discuss eating for performance, the Zone Diet, the Paleo Diet, and how to make food work for you instead of hold you back. The cost of the class is $100 and will also cover up to 2 months of personal nutrition coaching.
“‘Tis not the eating, nor ’tis not the drinking that is to be blamed, but the excess” – John Seldon
This must be a full squat clean. If you catch it high, you must front squat the weight.
Post loads and thoughts to comments by clicking on the title of this post.
Jake Johnson 155kg (341lbs) Clean & Jerk with a body weight of 69kg (151.8lbs)Video Courtesy of Iron Maven found on Youtube.com
When you are going for your one rep max on the Clean, technique has to be a the top of the list. Think about opening that hip with a big shrug and pulling yourself under the weight. Make every attempt to go as heavy and hard as you can. These heavy days are not to be taken lightly and confused for a “rest day” of sorts. If you fail to hit these heavy days hard, you will never develop the strength needed to move the large loads faster on other workouts. Intensity, as always, is key…even on the heavy days.
“We are pressed on every side by troubles, but we are not crushed and broken. We are perplexed, but we don’t give up and quit.” 2 Corinthians 4:8
Post thoughts and time to comments by clicking on the title of this post
Stretching is such an important part of developing as an athlete. Please don’t ever fall in to that trap of believing that in order to stretch properly, you have to put on a fancy outfit and go to a yoga class. Remember the basics of stretching, and if your coach does not hold a group stretch at the end of class, be sure to do it on your own and ask questions.
Stretching helps to increase your power output in the workouts by increasing your flexibility to give you better range of motion and recovery. As mentioned in previous posts, better range of motion leads to more efficient performance in workouts, which leads to faster times, and gains in strength.
So in short, if you want to be stronger and faster, don’t skip the stretching.
“A cheerful heart is good medicine, but a broken spirit saps a person’s strength” Proverbs 17:22
100 Thrusters 45lbs (only one person working at a time)
800m Run (must start and finish together)
Post time and thoughts to comments
Like peas and carrots
In case you didn’t know, Saturdays are always bring a friend for free day! We love to have guests, so if you have someone that you want to bring with you to experience the joy and pain of CrossFit, feel free!
Nothing can push you like a good workout buddy. We all have that one person in the gym that we love to have there to motivate us. Seek that person out to help make you a better athlete.
Who motivates you? Post thoughts to comments.
“Iron sharpens iron, so one man sharpens another.” Proverbs 27:17
Post total score and thoughts to comments by clicking on the title of this page.
You will get only three attempts at each lift to reach your one rep max. Ideally you would start with a weight you know you can do, the second attempt would also be a weight you know you can do, and the third attempt should be what you want to do, based on your performance of the previous two reps.
To get a better understanding of the CrossFit Total, as explained by Mark Rippetoe, click the link below:
Please take your rest days seriously. Rest days are an important part of every athlete’s workout regime. Rest days prepare you to hit the next set of workouts as hard as you can. Without rest, you can experience fatigue, burnout, and overtraining.
So, in short, enjoy your day off. You have earned it.
“Physical exercise has some value, but spiritual exercise is much more important, for it promises a reward in both this life and the next.” 1 Timothy 4:8
Post time and thoughts to comments by clicking on the title of this post
The ups and downs of big guys busting out burpees!
Big Mike Jones becoming one with the burpee
Little people complain about having to move heavy weight and toss up wall balls, but imagine being 6’3″ and 200 plus pounds having to move through that range of motion to the ground and finishing with a jump! That is a lot of travel and a lot of power! Kudos to the big boys at Carolina CrossFit. Those guys are doing some serious work and are so fun to train with!
“I am still not all I should be, but I am focusing all my energies on this one thing: forgetting the past and looking forward to what lies ahead.” Philippians 3:13
