Wednesday

WOD:

21-15-9

Thrusters

Row 500 Meters (between each set)

Rx’d weight for Men/115lbs & Women/75lbs

Post time and thoughts to comments by clicking on the title of this post.

Two of our best working it out on the rower!

BE POSITIVE-STAY POSITIVE

Everyone is doing such a great job this week!  One more workout and then it’s rest time.  It always seems that no matter what we throw at ya’ll, everyone not only works hard to accomplish the task, but you do it without complaining and when you’re done, you encourage others.  We are so lucky to have the community that we have at Carolina CrossFit.  As trainers, you guys are what it’s all about.  You’ve all made such tremendous gains in the past few months.  Let’s keep it going!

“Let love and faithfulness never leave you; bind them around your neck, write them on the tablet of your heart.” Proverbs 3:3

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ANNOUNCEMENT

There will be a fundamentals class this Saturday from 11:00 to 1:00.  If you are interested in attending email Bobbi @ bobbi.millsaps@gmail.com.  The cost to attend is $75 and is required for all new members at Carolina CrossFit.  If you have not attended a fundamentals class yet, you need to do so.  You may also sign up at the gym.

Tuesday

WOD:

40 Wall Balls/20 Ring Dips/4 Rope Climbs

30 Wall Balls/15 Ring Dips/3 Rope Climbs

20 Wall Balls/10 Ring Dips/2 Rope Climbs

10 Wall Balls/5 Ring Dips/1 Rope Climb

Rx’d weight on Wall balls for Men/20lbs & Women/12lbs

Post time and thoughts to comments by clicking the title of this post.

Sanders, an awesome guy and always ready to get fired up about some CrossFit!

BE POSITIVE & STAY POSITIVE!!

One of the best things about CrossFit…THAT THERE IS NO IMPOSSIBLE.  Everything is scalable.  What does that mean?  It means you should never fear a workout, instead, you should believe in what you can achieve and make possible.  Everyday brings a new challenge and the opportunity to accomplish something for the first time.  Attack the WOD and make it happen.  We all work at our own levels and whether or not you need to modify the rope climb, the wall ball, or the ring dips, at the end of the day, you can say to yourself, “I DID THAT!”  And through it all, you’ll have the rest of the gym pulling for you no matter what.

“We want each of you to show this same diligence to the very end, in order to make your hope sure.” Hebrews 6:11

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Announcement

There will be a fundamentals class this Saturday from 11:00 to 1:00.  If you are interested in attending email Bobbi @ bobbi.millsaps@gmail.com.  The cost to attend is $75 and is required for all new members at Carolina CrossFit.  If you have not attended a fundamentals class yet, you need to do so.  You may also sign up at the gym.

Monday

WOD:

Overhead Squat 1-1-1-1-1-1-1

Post loads and thoughts to comments by clicking on the title of this post.

CCF welcomes Dana Onifer.  He will be with us for the next week while on leave from his duty station in Okinawa, Japan.  Dana is a member of the US Navy and stopped by on Saturday to attack “Barbara”!

This week, BE POSITIVE!

Today is the day to conquer your fear of the overhead squat.  Expect achievement when working for your one rep max, regardless of the outcome and visualize achieving something you believe to be impossible.

Don’t be afraid to push the envelope with this one rep max attempt.  Warm up adequately with the squat, and then with the PVC overhead squat, then with a bar.  If the overhead squat is an area of weakness for you, utilize the trainers available and communicate to them that you need coaching!

Just as the squat is one of the foundational movements in CrossFit, the overhead squat is one of the foundations and skills needed for the Snatch – something we worked on last week.  Today, push the envelope and find out what you are capable of!! Good Luck!

“Plant the seeds of expectation in your mind; cultivate thoughts that anticipate achievement. Believe in yourself as being capable of overcoming all obstacles and weakness.” ~ Norman Vincent Peale

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Announcement!

There will be a fundamentals class this Saturday from 11:00 to 1:00.  If you are interested in attending, please email Bobbi @ bobbi.millsaps@gmail.com.  The cost to attend is $75 and is required for all new members at Carolina CrossFit.  If you have not attended a fundamentals class yet, you need to do so.  You may also sign up at the gym. 

Saturday

WOD:

“Barbara”

5 Rounds, each for time of:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Rest precisely three minutes between each round.  Total time will include rests

Post time and thoughts to comments by clicking on the title of this post.

How could we have lost to this?????

Well, guys, we just didn’t pull this one out.  Not for lack of trying though.  Originally, the deal was to take the Top 5 Males and Top 5 Females from each gym, combine the scores, and that would determine the winner.  Well, as it stands, neither gym had enough chicks do the workout as prescribed.  CrossFit Hickory had one girl finish as prescribed, and Carolina CrossFit had three (yeah, we’re better).  So, here are the scores taking in to account the Top 5 Males for each gym.  Sorry ladies, I guess we did it for nothing.  Not totally for nothing though, because we did raise some dough in the process.  What are your thoughts on the scores and should we rematch??

Scores are:

CrossFit Hickory                                                                         Carolina CrossFit

Males                           Females                                                  Males                                    Females

Mitch 427                    Kim 247                                                  Brandon 400                         Bobbi 286

Kent 396                                                                                      Josh 398                               Dawn 265

Ryan 386                                                                                     BMO 370                               Anna 226

Todd 370                                                                                     Garris 334                             

Moore 303                                                                                    Paul 315

Total for Males only: 1882                                                          Total for Males only: 1817

Total with 1 female: 2129                                                           Total with 1 female: 2103

                                                                                                        Total with 3 females: 2594

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 “Let us think of ways to motivate one another to acts of kindness and good works.” Hebrews 10:24

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Friday

WOD:

Snatch 1-1-1-1-1-1-1

Post loads and thoughts to comments by clicking on the title of this post.

A little motivation for today’s lift session…

To figure out how much weight each lifter is moving in the video, look at the large number.  That is the weight in kilograms.  Multiply the number by 2.2 and that will give you the weight in pounds.

“Courage is the discovery that you may not win, and trying when you know you can lose.” ~Tom Krause

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Wednesday

WOD:

30-20-10 for time of:

Hang Cleans

Pull Ups

Rx’d Weight for Men/135lbs and Women/95lbs

Post time and thoughts to comments by clicking on the title of this post.

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Instruction on the Hang Clean courtesy of Coach Burgener & demonstrated by his daughter Sage

So, speaking of cleans…

The gym needs someone who can clean!  We are looking for someone to clean the gym and help maintain the equipment a minimum of 2 days per week.  If anyone is interested or knows someone who would be a good fit, please email me at bobbi.millsaps@gmail.com. 

“Ask and it will be given, seek and you will find, knock and the door will be opened.” Matthew 7:7

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Tuesday

WOD:

21-18-15-12-9-6-3 for time of:

Overhead Squats

Push Ups

Double Unders

Rx’d Weight for Overhead Squats is Men/95lbs & Women/65lbs

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Buddy Lee and his Double Unders

Video courtesy of CrossFit HQ as posted on YouTube

“There is not a single person on this earth who is always good and never sins.” Ecclesiastes 7:20

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Monday

WOD:

For time:

21 Thrusters

Run 400 Meters

21 Kettlebell Swings

21 Pull Ups

15 Thrusters

Run 400 Meters

15 Kettlebell Swings

15 Pull Ups

9 Thrusters

Run 400 Meters

9 Kettlebell Swings

9 Pull Ups

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Rx’d Weight on the Thrusters for Men/95lbs & Women/65lbs

Rx’d Weight on the Kettlebell Swings for Men/24kg & Women/16kg

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Post time and thoughts to comments by clicking on the title of this post.

CCF Superstar Aaron Dupree

Aaron is one of the longest members of Carolina CrossFit and a great athlete.  Whenever a workout comes up with a men’s prescribed weight of 135, he not only does the prescribed weight, he crushes the workout.  What makes it cool is that 135lbs is only about 8lbs less than his body weight.

CrossFit can be challenging, and we all have our likes and dislikes.  What are your favorite and least favorite exercises?  What is your proudest accomplishment to date with CrossFit?  Post your thoughts to the comments and read what others have to say by clicking on the title of this post.

“Zeal without knowledge is not good; a person who moves too quickly may go the wrong way.” Proverbs 19:2

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