Written by Paul BeckwithPosted in WODsMay 5, 2009
Tuesday
WOD:
Hang Clean 3-3-3-3-3
In order to count the set, you must complete all three reps without setting the bar down. Increase loads for each set.
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Kelli like all of our females is always determined to be better. She has come such a long way since January!
This week: Strong Women
Keeping with the theme of the week, today, think about how awesome it is to walk in to a gym and see our chicks moving some weight! Our trainers never get tired of having girls walk in to the gym with that look of terror on their face the first time we ask them to Clean, Snatch, or Deadlift a heavy barbell. We are always met with the same phrases…”I can’t do that”, “I can’t do that much weight”, “I’ll never get that” and within a month, their confidence has grown and they show up ready to work. But not only do they work, they encourage each other and crush the workout in the process, along with any of their previous conclusions about “getting bulky” or “being too weak.”
Women are determined inside the walls of the gym and outside the walls of the gym. What do you admire most about the woman in your life?
“She carefully watches all that goes on in her household and does not have to bear the consequences of laziness.” ~Proverbs 31:27
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Written by Paul BeckwithPosted in WODsMay 4, 2009
Monday
WOD:
“Helen”
3 Rounds for time of:
Run 400 Meters
21 Kettlebell Swings (Men 24kg & Women 12kg)
12 Pull Ups
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Tammy crushing some Sumo Deadlift High Pulls on Saturday!
This Week: Strong Women
Mother’s Day is coming up! So, with that in mind, let’s pay tribute to the strong women in our lives this week. What better way to kick it off than with “Helen”! Nothing brings fear like one of the female named “benchmark” WODs that CrossFit has in its arsenal of killer workouts. Why do you think Coach Glassman and his wife Lauren decided to name them after women when they started CrossFit? Post your thoughts to the comments section by clicking on the title of this post.
At CCF, we have a lot of tough chicks. They aren’t just physically tough though, they are mentally tough. Our women gut it out when they feel like quitting and show a lot of heart. So today, tell our girls what a great job they are doing!
“She is clothed with strength and dignity, and she laughs with no fear of the future.” ~Proverbs 31:25
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Written by Paul BeckwithPosted in WODsMay 2, 2009
Saturday
WOD:
20-18-16-14-12-10 for time of:
Sumo Deadlift High Pulls
Push Ups
Rx’d Weight for Men/95lbs & Women/75lbs
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LV finishing up with GHD Sit-Ups on “Michael”
Good push by all of you this week and congrats for making it to the end of another brutal week of WODs. Each day brings a new sense of accomplishment for all of us. POSITIVE is burned in to the walls of CCF. It bombards us when we walk in the door, and we all know that regardless of how crappy we feel, that we will get the job done. Way to hang this week guys! Great job. One more WOD for the week. Bring it and then enjoy your weekend and REST!
“A little sleep, a little slumber, a little folding of the hands to rest.” ~Proverbs 6:10
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ANNOUNCEMENT
There will be a fundamentals class today from 11:00 to 1:00. If you are a new member, you are required to attend a fundamentals class. The cost of attendance for members is $75 and $100 for non-members. If you have not signed up, please plan to arrive 15 minutes early prior to the start of the session.
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Written by Paul BeckwithPosted in WODsMay 1, 2009
Friday
WOD:
“Michael”
3 Rounds for time of:
Run 800 Meters
50 Back Extensions
50 Sit Ups
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Heroes
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan on June 28, 2005. This workout was first posted on the CrossFit.com main site on July 15, 2005.
Today we honor a hero. Today, we want to be a hero, to see a hero. A hero is an object of extreme admiration and devotion. What is your definition of a hero? They are not always easy to see, but they are all around us, totally encompassing our world. Open your eyes and find your hero. Today, pay tribute to one of our nation’s finest…and pay tribute to yourself. Keep attacking and keep up that intensity. Today, be a hero. Don’t think, just do.
“The fact is, that to do anything in the world worth doing, we must not stand back shivering and thinking of the cold and danger, but jump in and scramble through as well as we can.” ~ Robert Cushing
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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.
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