Saturday

WOD:

“Nancy”

5 Rounds for time of:

400 Meter Run

15 Overhead Squats (Men/95lbs & Women/65lbs)

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Rowing machines…

This Week: From the Ground Up

Yes, there is one key to all of this “solid foundation” talk, and you probably already know where this is headed…How’s your diet?  For some of you, it’s better than it has ever been, and don’t worry, we are all noticing.  You are getting faster and stronger with your workouts, your recovery time has never been better, and you are looking awesome.  But then there are some that will come in the gym and kill themselves in a workout only to go home later that night and ruin everything they worked so hard for with a handful of crappy meals over the next 12 to 24 hours.  It’s not only killing your workouts and your progress, it may be killing you.  Diet can be linked to a whole host of health problems and is probably the reason you aren’t seeing the results you want to see. 

You have to put diet at the forefront of what you are trying to achieve.  People can eat perfect and see results, but combine that awesome diet with some killer workouts and it’s magic.  Yet why is it that you can work out and eat like crap and nothing seems to work?  Because your diet fuels you, and if you are eating crap, you will look like crap, feel like crap, and your workouts will be crap.  I challenge all of you to document everything you eat for one week.  You never know, it may make you rethink that cookie before bed or those pancakes for breakfast.

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ANNOUNCEMENT

Carolina CrossFit will hold a fundamentals class on Saturday, June 6th 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.

“Food, one assumes, provides nourishment; but Americans eat it, fully aware, that small amounts of poison have been added to improve its appearance and delay its putrefaction.” ~John Cage

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Friday

WOD:

“The Gunny”

5 Rounds:

Max Dead Hang Pull Ups

Rest as needed between rounds but you must complete all 5 rounds in under 15 minutes.  No kipping allowed.  All Pull Ups must be deadhang with chin over the bar and elbows coming to a full lock out position at the bottom.  Once you fall off the bar, that round is complete.  Record your total for that round.  Score will be total amount of deadhangs for all 5 rounds.

After completing “The Gunny”:

Row 2k for time

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Who might this be?

This Week: From the Ground Up

Do you know what proper range of motion is on many of the movements that we execute in CrossFit?  Range of motion is the number one “Rx’d Killer” in our gym.  Many people assume that there is this “80/20″ rule that applies to range of motion, meaning that they only have to do 80% of the movements fully.  This is WRONG.  The so-called “80/20 Rule” applies to good technique and bad technique.  Technique and Range of Motion are two entirely different things.  I hear this excuse thrown around a lot, so to clarify…

If you normally squat with beautiful form, yet under intensity and high loads, you sometimes allow your back to round, but you still go through the full range of motion, the rep is still counted.  Under intesity, we do not want every rep to be perfect.  If they all looked like picture perfect reps, then you would be working too slow to gain benefit from intensity.  However, if you, under load and intensity began not squating to depth or not opening the hip at the top, then those reps would cease to be counted.  Why?  Because you didn’t go through the full range of motion for the movement.  So to clarify, while we will accept a degradation of technique under intensity, we will never accept any shortage of range of motion. 

This is why it is so important to learn the proper technique before adding intensity.  If you know how the movement feels and what proper range of motion feels and looks like and you practice this over time, you will become a more effective and efficient athlete.  Your power output will increase, your times will be faster, and your risk for injury will be greatly reduced.

So, who needs to come to the Fundamentals Class on June 6th???

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ANNOUNCEMENT

Carolina CrossFit will hold a fundamentals class on Saturday, June 6th 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.

“Finishing is better than starting. Patience is better than pride.” Ecclesiastes 7:8

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Wednesday

WOD:

Hang Snatch 3-3-3-3-3

The lift will start from the hang position at the hip and will be received in the bottom of a full squat. 

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

Jeane Lassen Hang Snatches 95kg (209lbs) at a body weight of 75kg (165lbs). Yeah fellas, it’s a chick.

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This Week: From The Ground Up

Continuing with the theme of building a solid foundation from the ground up, let’s talk about the Olympic lifts.  There are only two Olympic Lifts; the Clean & Jerk, and the Snatch.  Building a great base with these lifts is so important to becoming a more efficient CrossFit athlete overall.  At Carolina CrossFit we are not looking to make everyone competitive level lifters.  As trainers, we are trying to empower you with the knowledge and technique regarding the lifts to help make you a more well rounded athlete and better CrossFitter.  So much of CrossFit is steeped in the olympic movements.  Gaining knowledge, technique, and a firm foundation in the lifts will not just make you stronger in the gym, but outside the gym as well.  When executed properly, these movements are safe and can make an individual stronger and more explosive across the board as an athlete. 

In short, don’t be afraid of these lift days.  Get in the gym and practice them.  You will never get better if you don’t seek out what you fear and practice what you are not good at.  In the words of Coach Glassman, “We fail at the margins of our experience.”  What does that mean?  It means if you only practice what you are good at, you will never be good at anything else.  If you only run and bike long distances, you probably aren’t good at Olympic Lifts, and if you are an awesome lifter, you probably stink at running a 5k.  Never specialize.  Seek out those things that you are not good at and make it a point to build a solid foundation of knowledge and technique at those things.  If you don’t know what to do, find a trainer who does.  That’s why we’re here!

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ANNOUNCEMENT

Carolina CrossFit will hold a fundamentals class on Saturday, June 6th 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.

“Finishing is better than starting. Patience is better than pride.” Ecclesiastes 7:8

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Tuesday

WOD:

“Fran”

21-15-9 for time of:

Thrusters

Pull Ups

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

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

Keving fighting through a push press & run workout!

This Week: From the Ground Up

We all have goals.  In order to meet those goals, you have to start somewhere.  When starting CrossFit, most of us don’t jump in being “great” at it.  It takes time to learn the movements and do them well, do them efficiently, and do them properly.  So often, we see you guys struggling with movements under a load and with intensity and the form and technique we expect to see as trainers rapidly degrades.  You will never get better at CrossFit without building a solid foundation, and that means starting from the ground up.  Seek out trainers to work on technique and show you how to properly execute these movements.  Without that foundation, you risk injury and the probability at never getting better as an athlete. 

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ANNOUNCEMENT

Carolina CrossFit will hold a fundamentals class on Saturday, June 6th 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.

“We all make mistakes, but those who control their tongues can also control themselves in every other way.” James 3:2

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Friday

WOD:

“Filthy Fifty”

50 Box Jumps (24 inch box)

50 Jumping Pull Ups

50 Kettlebell Swings (Men/24kg & Women/16kg)

50 Walking Lunges

50 Knees to Elbows

50 Push Presses (45lb Bar)

50 Back Extensions

50 Wall Ball Shots (20lbs/Men & 12lbs/Women)

50 Burpees

50 Double Unders

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

Never Forget.

This Week: Hard Work

As the “Hard Work” theme comes to a close, I cannot think of a better way to end it than with a tribute to those who have given their all and continue to do so in support of the freedoms and safety that we are all able to enjoy every single day.  So, in honor of those who have fallen in the line of duty and for those who are not able to enjoy this “Federal Holiday” at home with friends and family while relaxing with good food and good sleep this year, remember how lucky you are and work hard at whatever it is that you do.  If you are blessed to be home with your family every night and have a job that for the most part, keep you out of harms way, make every moment count.  Work hard at your job, work hard in your gym, and work hard to ensure that you make time for your family, because there are Marines, Soldiers, Seamen, and Airmen stationed all over the United States and all over the world that would love to relax on Memorial Day weekend, but are instead keeping watch so that you can rest easy.  Have a safe Memorial Day and enjoy the weekend!

“He trains my hands for battle; my arms can bend a bow of bronze.” 2 Samuel 22:35

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ANNOUNCEMENT

The Gym will close on Friday, May 22nd at 1:00 pm and reopen on Tuesday, May 26th at 6:00 am in observance of Memorial Day weekend.  We apologize for any inconvenience this may cause, but hope that you will take this time to rest, relax, and enjoy the holiday and time with family and friends.  Have a safe and relaxing weekend!

Wednesday

WOD:

5 Rounds for Time of:

10 Kettlebell Swings (Men/24kg & Women/16kg)

10 Thrusters (Men/95lbs & Women/65lbs)

Run 400 Meters

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Cornelius, your face says it all!

This Week: Hard Work

Think about some of the things you are most proud of that have occurred in your life.  Now think about how much hard work and dedication it took to achieve and acquire those things.  For some it may be education, wealth, a new car, a promotion, etc…  You are proud of these things because you EARNED them on your own.  Sure, you may have had some nudges and help along the way, but you did it, you made it happen.

The same things ring true inside the walls of our gym.  Many of you have goals.  You want to be stronger, faster, leaner, or bigger.  It all takes dedication, discipline, and in short, hard work.  As you achieve small milestones, don’t forget to look at the big picture.  You are there because you are seeking something.  Remember though, that without hard work, you will never get there.  As coaches, we can yell, push, nurture, guide, pull every trick out of our bag to make you better, but without you setting your mind in the right place and wanting to put in the time, you will never get to where you want to be.  You have to want it, and you have to work for it.

“The three great essentials to achieve anything worth while are first, hard work, second, stick-to-itiveness, and third, common sense.” ~Thomas Edison

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ANNOUNCEMENT

The Gym will close of Friday, May 22nd at 1:00 pm and reopen on Tuesday, May 26th at 6:00 am in observance of Memorial Day weekend.  We apologize for any inconvenience this may cause, but hope that you will take this time to rest, relax, and enjoy the holiday and time with family and friends.  Have a safe and relaxing weekend!

Tuesday

WOD:

Deadlift 2-2-2-1-1-1

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

 Coach Glassman discusses the Deadlift

Video courtesy of CrossFit.com as posted on YouTube

This Week: Hard Work

Sometimes you want to quit, sometimes you wish you didn’t ever know anything about CrossFit.  Sometimes you wish you weren’t injured so you could do the workout, sometimes you wish you could come up with a good excuse so you didn’t have to do it.  We all have things we hate to see come up in workouts, we all have crappy days when we don’t feel like showing up, we all have injuries from time to time that prevent us from giving our all.  None of this means you can’t do some type of work though.  What separates the good from the great is the ability to TRY and PUSH THROUGH WHEN THERE IS NOTHING LEFT.  Believe in yourself, believe in something bigger than yourself, and never, ever, give up.

“My complaint today is still a bitter one, and I try hard not to groan aloud.” Job 23:2

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ANNOUNCEMENT

The Gym will close of Friday, May 22nd at 1:00 pm and reopen on Tuesday, May 26th at 6:00 am in observance of Memorial Day weekend.  We apologize for any inconvenience this may cause, but hope that you will take this time to rest, relax, and enjoy the holiday and time with family and friends.  Have a safe and relaxing weekend!

Monday

WOD:

“Badger”

3 Rounds for Time of:

30 Squat Cleans

30 Pull Ups

Run 800 Meters

Rx’d Weight for Men/95lbs & Women/75lbs

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

Forest taking the lead on a run!

This Week: Hardwork

Nothing in life is easy, and anything worth having requires some hardwork.  That way, you know you’ve earned it.  We all apply these principles to success in life with jobs, family, etc… so why wouldn’t this same train of thought apply in the gym?

Don’t forget that to gain the results you want, you have to work hard.  This means pushing even when you aren’t feeling the workout that day.  Showing up and getting the job done is the first step.  So it might be raining and a little cold, and as usual, there is a run on days like that, but that should never stop you from doing what you know you need to do.

The workout today was first posted on CrossFit.com on December 19, 2007 in honor of CPO Mark Carter, also known as “Badger”.  The CPO was killed in Iraq on December 11, 2007.  So today, even if you’re tired from work, lazy from the weekend, or think it’s too cold to show up for a run and some cleans, remember how lucky you are to even have the option to stay home or come to the gym and do some work.

“Don’t brag about tomorrow, since you don’t know what the day will bring.” Proverbs 27:1

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