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Forest Working the “Frogman Kip” on Handstand Push Ups During Last Week’s WOD
Forest is also the newest member of our “Muscle Up Club”!
We are proud of all of our members! We want to see you all find success with CrossFit, inside and outside the gym. If you have a photo of yourself doing random CrossFit exercises somewhere outside of the gym, we want to see it! It could be handstands at work, or overhead squats and L-sits downtown. Send in your photos! Also, if you have a personal story of success with CrossFit that you want to share, we want to hear about it! Don’t be shy, it could benefit someone else! Everyone has a story, so what’s yours?
“The glory of the young is their strength; the gray hair of experience is the splendor of the old” Proverbs 20:29
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Nicole of CrossFit HQ with 15 Overhead Squats at Body Weight.
Video Courtesy of Crossfit.com as posted on Youtube.
Announcements
Carolina CrossFit will be closed on Saturday, February 21 due to trainer commitments and training. We will resume our regular schedule on Monday, February 23 at 6:00am
Also, Carolina CrossFit will be hosting body fat testing on Tuesday, March 3 from 12:00 to 6:00pm. Please sign up on the board at the gym. The cost is $50.
“Where there is no leadership, the people fall, but in an abundance of counselors, there is safety.” Proverbs 11:14
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This is probably the look on Travis Haney’s face everytime he sees what the Workout of the Day is.
Travis Haney is the Creator of Our Carolina CrossFit Newsletter. Travis also blogs and writes for the Post & Courier. His blog mostly about the Gamecocks, but he also posts about his everyday successes and struggles with CrossFit. Check out his blog. You may see a little bit of yourself in what he writes. You can find the link on the right hand side of our home page under recommended sites titled “Spur of the Moment”. Keep at it Travis!
“Look straight ahead, and fix your eyes on what lies before you. Mark out a straight path for your feet; then stick to the path and stay safe.” Proverbs 4:25-26
Dawn & Eric with Coach Mike Burgener at their CrossFit Olympic Lifting Certification this past weekend in Florida. Congrats to Dawn & Eric! We’re proud of you!
Coach B is the best Olympic Lifting Coach around, but he is also a great leader, mentor, and friend. You can check out some of what Coach has to offer out in California at his website www.mikesgym.org. There is a wealth of information available and he also posts an Olympic Lifting WOD daily.
“If you do not choose to lead, you will forever be led by others. Find what scares you and do it. And you can make a difference if you choose to do so.” – J. Michael Straczynski
Bring intensity to everything you do, no matter if the workout is scaled or if the workout of the day is a lift day, much like today’s workout. Going hard on the heavy days will make you not only stronger on the lifts, but on the other workouts as well.
It’s important to know that to get better at these lifts and the CrossFit workouts in general, you need to be receptive to coaching. At Carolina CrossFit, we are genuinely concerned with your personal goals, safety, and progress. When you succeed and excel, we share in your excitement. When you struggle, we struggle with you. When you walk through the door, we are there to help you succeed and reach your potential. So today, and any other day, when a coach encourages you to push harder, slow it down, or correct a movement, trust them. We are there for you and because of you.
Now, go move some weight and get under that bar!
“To learn, you must love discipline; it is stupid to hate correction.” Proverbs 12:1
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Tammy with 75lbs locked out overhead
CrossFit is for everyone. Some people look at the workout of the day and think “I can’t do that!” Well, the beauty of it is that everyone can do it at their own level. CrossFit is infinitely scalable. What does that mean? Well, it means that maybe you cannot deadlift 250lbs for 30 reps, but it’s still possible for you to find a weight that suits your capacity, whether it is the prescribed weight, half the prescribed weight, or an empty bar, you can scale the workout to fit your level. The goal is to work as hard as you can to get as close to the required amount over a period of time. How long does that take? Everyone is different. Some people will progress more quickly than others. The goal is to drive your own intensity, trust your coaches, and work as hard as you can to get better everytime you walk through the door of the gym.
“A cheerful heart is good medicine, but a broken spirit saps a person’s strength.” Proverbs 17:22
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Shannon hangin’ in there with the knees to elbows on Friday
What is a “burpee pull-up” exactly? Well, do a burpee and when you jump at the end, you jump to grab the pull up bar and do a pull up! Just like that? Yeah, just like that….
