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Richland County Sheriff’s Dept. K9 Guys and Sheriff Leon Lott at our Fight Gone Bad Fundraiser
Well, it’s been a little over a week since our many of you fought for a cause, and we are still hearing about the success of the fundraiser held at Carolina CrossFit in support of the Richland County Sheriff’s Department and The American Heart Association. Thank you to everyone who came out in support of the event and participated and/or donated money to the cause. If you still have money to turn in, please do so no later than Wednesday afternoon. We need to get these funds turned in to the charity, so if you’re holdin’ anything, turn it in!
We are looking at holding another Fight Gone Bad Fundraiser/North & South Challenge on Saturday, April 18th. CrossFit Hickory in Hickory, NC has challenged us to see which affiliate, North or South can achieve the most combined points for Fight Gone Bad. More details will be posted in the days to come, so clear your calendars, and get ready for the “Fight”.
“Those who have a tender conscience will succeed, but the stubborn are headed for serious trouble.” Proverbs 28:14
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Are you a Sugarholic?
Jack Lalanne was way ahead of his time. We live in a nation of sugar addicts and now more than ever, children are affected by obesity due to the convenience of junk food and the fact that they don’t get out and play anymore. So many diseases are linked to poor diet and exercise, but too much sugar is the major offender. Try taking refined sugar out of your diet for 2 weeks and see how you feel. Is it tough at first? Yes. Will you feel better once you adjust? Absolutely. You need to be as tough and vigilant with your diet as you are with your training. Train hard and eat right.
“Big egos are big shields for lots of empty space.” ~ Diana Black
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Austin looks mean!!!
Everyone can relate to that feeling of thinking you just can’t go anymore. A lot of people were struggling with soreness and fatigue from Monday and Tuesday going in to the back squats yesterday. That’s okay, though, because for a lot of you are just beginning to understand what intensity in your workouts is all about, so it’s a good thing.
This week as been pretty brutal so far, but you guys are tough, and we know you can take it. This workout is a tough one, so don’t let it beat you mentally before you even get started. So get in there today, dig in, and get it done.
“You are treated the way you treat others. The measure you give will be the measure you get back.” Matthew 7:2
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Malik has been with us for a couple of months now and has made tremendous progress!
As trainers, we are always interested in the gains our athletes are or are not making. Lately at Carolina CrossFit, we have seen so many gains in strength, speed, and endurance from all of you. What do you feel like you’ve made gains in, and what recent achievement are you most proud of in the gym? Click on the title of this post to leave your thoughts on your accomplishments in the comments. Keep up the good work guys!! Go big today!
“Distance tests a horse’s strength. Time reveals a person’s character.” ~Chinese Proverb
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The 6:30 class looking good with pressing overhead!
For the workout today, try not to get frustrated with the double unders. If you struggle with them, the only way to get better is to attempt them. Please do not expect a trainer to allow you to do single unders as a substitute. You will never learn how to perform double unders if you don’t try them and practice them.
As far as the Hang Power Snatch is concerned, the lift will start from the hang, which is basically at the hip, and finish high. You do not have to full squat snatch for this workout. Please make sure that when you receive the weight overhead, that you stand all the way up with it prior to lowering the barbell for your next rep.
“We can rejoice when we run into problems and trials, because we know that they help us develop endurance.” Romans 5:3
You must complete one exercise before moving on to the next.
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Sabrina digging in on the push ups during last Monday’s WOD.
With “Angie”, you must complete each exercise before moving on to the next. Range of motion can become an “As Rx’d” killer, so please make every rep count, and if you know it was a little shady, then repeat the rep and do it right. If you continue to work for range of motion with these movements that come up in so many CrossFit workouts, then you will become more efficient and your times will begin to improve.
Thanks again to everyone who came out to support the cause this past Saturday. We had some great donations and some great athletes show a lot of heart with their wallets and their workout, and we couldn’t be more proud of you guys.
Stay tuned for updates on a new challenge. It looks like we have been challenged to a “Fight” on April 18th. Details to follow in the next few days.
“If you have been a fool by being proud or plotting evil, don’t brag about it; cover your mouth with your hand in shame.” Proverbs 30:32
American Heart Association Fundraiser from 12pm to 3pm
“Fight Gone Bad”
3 Rounds for points of:
1 minute at each station/max reps at each station
Wall Ball (20lbs/10ft target)
Sumo Deadlift High Pull (M/75lbs, W/55lbs)
Push Press (M/75lbs, W/55lbs)
Box Jumps (20in)
Row (for calories)
Rest 1 minute
The clock does not stop or reset between exercises. On the call of “rotate”, the athletes must move to the next station immediately. One point is given for each rep, except for the row which is one point per calorie.
OR
“The Burpee Challenge”
As many burpees as possible in 10 minutes
Kids may participate by completing as many burpees as possible in 5 minutes
Today is the fundraiser for the American Heart Association! Please stop by to work out during the hours of 12pm to 3pm. You can help by donating $25 per event for your workout of the day, or getting sponsorship for each point scored in Fight Gone Bad or each burpee in the Burpee Challenge. If you don’t have sponsorship, you may choose to donate per point or rep on your own. We will have plenty of snacks and if you’re not working out, you will without a doubt be entertained and inspired by those who are. We encourage everyone to stop by and support the Richland County Sheriff’s Department in their efforts to donate to this great organization. 100% of all proceeds will be donated to the American Heart Associaton.
“Good actions give strength to ourselves and inspire good actions in others.” ~ Plato
