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Video of Brendan doing “Karen” courtesy of CrossFit HQ as posted on Youtube.
This one is tough because it is essentially the same movement over and over. You will move from a heavy thruster to wall ball shots. Lots of squating and lots of driving up. Make sure you break parallel with each thruster and each wall ball shot at the bottom of the squat. With the wall ball, if it does not hit the target, it does not count.
Reminder: There will be body fat testing at the gym this Tuesday from 12:00 to 6:00. Please sign up on the board at the gym. The cost is $50.
“Let us run with endurance the race that is set before us.” Hebrews 12:1
Generally Isabel is completed with Power Snatches, but today, you will execute the workout with full squat snatches.
Rx’d Weight for Men/135lbs & Women/95lbs
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The “Carolina CrossFit Plague” gets another victim
Another one down…Another benchmark workout under your belt. Use these workouts to see where you stand. Whether you’ve done the workout before or not, keep track of your times on the wods to see if and when you are making progress. As trainers, we encourage all of you to get a notebook and keep a workout log to track your personal progress.
Another one down…with the “Carolina CrossFit Plague”. The sickness is going around. PLEASE be sure you are washing your hands before and after you touch the equipment in the gym. Also, please help keep our gym clean by not leaving paper towels and water bottles lying around. Let’s stop the plague from affecting anyone else.
Apologies for no post yesterday. The sickness won. Good luck to everyone on today’s workout.
“Only those who dare to fail greatly can ever achieve greatly.” Robert F. Kennedy
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Sarah Todd has her elbows right where they need to be!
Why are front squats important? Well, it’s a squat that requires you to move with a load in front of the body, so it’s pretty functional, but what else does it translate to? Come on, you know this one… Alright, it translates to the Clean. The bottom of the front squat is the receiving position for the clean. It is important to practice the front squat and work on the technique to increase strength and use as a skill transfer exercise for the clean. With the front squat, you want to get your elbows up and parallel to the ground creating a “rack” for the bar, hence the term “rack position” for the arms. How much should you be able to front squat? Well, you should be able to front squat the same load, if not more, than you clean.
“It is more blessed to give, than to receive” Acts 20:35
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Paul & Blaine with Coach Mike Burgener
Congrats to Paul Beckwith and Blaine Nielson on receiving their CrossFit Olympic Lifting Certication this past weekend in Augusta, GA. Coach Burgener is the best there is, and Brandon and I were honored to be asked to work as coaches at this past weekend’s cert. If you are interested in learning more about Coach Burgener and what he’s all about, visit www.mikesgym.org.
“Work hard and become a leader, be lazy and never succeed.” Proverbs 12:24
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Come on Victor, get to the gym today and show us how it’s done.
Victor has been with CCF for a while now, and always brings a smile to the faces of the trainers in the gym and basically anyone who reads the comments. Victor, you are one of the reasons why CCF is so great, and fun. One day, maybe we will attempt to execute “The Victor”. If you’re wondering what that is, go back and read some of the comments from previous weeks. Get involved on the message boards, and in the gym. It will help keep you motivated and put a smile on your face.
“Everything is possible for him who believes.” Mark 9:23
Enjoy your two days of rest. We will resume the regular gym schedule on Monday at 6:00am!
“The Chad” in the middle of the Deadlift/Run WOD on Tuesday
We are really going to miss having Chad around. Chad is the owner of CrossFit Timed in Salt Lake City, Utah. He has been with us for well over a month now. Chad was visiting with us while going through Army Recruiter School on Ft. Jackson. Chad didn’t just show up and workout at the gym, though. He was a great asset to us while he was here, helping out with training as well. He is a great coach and we were lucky to have him hang out with us in the evenings and on Saturdays while he was here. We wish Chad and his affiliate all the best and hope that our paths cross again soon. Take care Chad! Come back anytime!
“May good luck be your friend in whatever you do, and may trouble always be a stranger to you.” ~ Irish Blessing
Hang cleans start from the hang (not the ground) and move to a squat clean
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Photo of “Brandon’s Bad Day” Courtesy of CrossFit.com
First Hand Background Info on this WOD (and yes, it is our Brandon that the WOD is named for): Brandon’s Bad Day was filmed in May 2007 on a warm sunny day in Golden, Colorado during lunch as Brandon was finishing up the second day of working as a head trainer at a CrossFit Certification Seminar. The video appeared on the main site on August 3, 2007. The title of this post is “Slow Drain” for a reason. On paper, this WOD did not appear to be what it ended up as. Granted, working out at elevation (5,675ft to be exact) is challenging when you are used to working out at sea level, but more than that, something happens toward the end of the second round during this WOD that sucks the life right out of you, regardless of what elevation you are training at.
The beauty in the video and the overall effort itself is that he finished the workout, no matter how long it took. Everyone can identify with that struggle and that feeling, hanging on by a thread. It is awesome to see people fight for the finish everyday in the gym, this fight just happened to be captured on film. Brandon has done this workout several times since his initial encounter with it in May 07′ and those attempts have gone much better, so maybe that day was simply a ”bad day” for him.
Click the link below to view the video, courtesy of CrossFit.com
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Brent Deadlifting in Yesterday’s WOD
Today, when you are working for your max on the back squat, two things must occur in order for the rep to count. One, you must break parallel on the squat. This means the crease of your hip must go below the knee, taking you below 90 degrees. Two, you must stand all the way up with the weight and fully open the hip.
Do not be afraid to push on these squats. If you miss the lift and you have to bail, release the weight behind you and step forward and out of the way of the bar. Give it all you’ve got, tomorrow is a rest day!
Announcements
Please do not forget that the gym will be closed on Saturday! If you would like to still have the chance to bring a friend for free this week, get them in on Friday!
Also, there will be body fat testing at the gym on Tuesday, March 3. If you are interested in having yourself evaluated, please sign up on the board at the gym. The cost is $50.
“Only those who push too far, see how far they can go.” ~Unknown
