Friday

WOD:

3 Rounds for Time of:

50 Double Unders

40 Push Jerks

30 Sumo Deadlift High Pulls

20 Ring Dips

10 Pull Ups

Rx’d Weight for Men/75lbs & Women/55lbs to be used on Push Jerks and Sumo Deadlift High Pulls

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Ben & Spigner working on those double unders!

This Week: Practice Makes Perfect

Something that many folks forget is stretching.  Stretching, just like everything else takes effort and also takes practice.  You have to put stretching in to practice to see some improvement in flexibility.  Today, try to focus on stretching after your workout.  If you normally stretch and go through the same ole’ boring stretch routine, find a trainer and ask for some insight.  Sometimes just getting a different point of view on the simple things can make a big difference.

“You grow up the day you have your first real laugh – at yourself.” ~ Ethel Barrymore

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Wednesday

WOD:

30 Rope Climbs For Time

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Todd working on his double unders

This Week: Practice Makes Perfect

You guys did so well with the Medball workout from yesterday, that we decided you deserved another “treat”.  Today is 30 Rope Climbs for time.  If you cannot climb a rope, today is the day you learn!  It is easy to default to taking a modification on days like this, but instead of giving up and getting frustrated, take time with a trainer to learn some rope climbing techniques. 

Keeping with the “Practice” theme, today, your goal is to learn how to climb the rope.  If you already know how, practice one other technique besides the one you currently use to get up the rope.  Have patience and take the time to learn.  Trainers will be on standby to help you out! 

“A heart at peace gives life to the body, but envy rots the bones.” Proverbs 14:30

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Tuesday

WOD:

40-30-20-10 for time of:

Med Ball Cleans

Wall Ball Shots

Rx’d Weight for Men/20lbs & Women/12lbs

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Look at that beautiful extension!!  Very nice Spigner!

This Week: Practice Makes Perfect

Okay guys and gals, I know you’re tired.  I know it’s hot because our gym has no A/C and we make you run in the heat, but think about how awesome you all are for hanging with it and crushing these workouts!  You will be better for it in the long run!  So continuing with our “Practice” theme, what else is tough for you guys?  I can think of something…Okay, here’s a clue, it’s one of the Olympic Lifts…Another clue, it’s the movement demonstrated in the photo above…Still don’t know?  Today, when you finish the workout, or if you arrive super early for a class, I want everyone to practice the Snatch.  It is something that frustrates more folks in the gym than just about anything else.  Your mission today is to seek out one of our trainers and get them to work with you on the fundamentals of the movement and practice, practice, practice!  At CCF, we are so lucky to have 6, yes 6, lifting coaches, so you do not have an excuse for not practicing.  These guys and gals know their stuff and will easily be able to identify your issues. 

Also, with this heat, make sure that you are all DRINKING WATER!!  The heat index yesterday was 94 degrees and at times it is much hotter in the gym than it is outside, so get to drinkin’ (water, that is).

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Congrats!!

A big, giant, awesome congratulations to Dawn for having one of her amazing photos featured on the CrossFit main page today!  Her photo of LV was the picture of the day and has put CCF on the map!  We are very proud of her and super excited that her work is getting the recognition it deserves.  Make sure if you see her today, you tell her congrats and also “Thank You”.  If she hadn’t sent it in, we wouldn’t have been fortunate enough to be featured either!

“A heart at peace gives life to the body, but envy rots the bones.” Proverbs 14:30

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Monday

WOD:

3 Rounds For Time of:

800 Meter Run

21 Dumbell Power Snatches (Right Arm)

21 Dumbell Power Snatches (Left Arm)

21 Box Jumps (24 inches)

Rx’d Weight for Men/40lbs & Women/20lbs

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

Jason Young does a Single Arm Barbell Snatch at 90kg or 198lbs!!

This Week: Practice Makes Perfect

What do you struggle with?  For some it’s Overhead Squats, others it’s Handstand Push Ups.  There are many more weaknesses that as trainers we see everyday.  So, this week, I’m going to ask you to do the workout of the day, and when you’ve finished and caught your breath, practice what you struggle with.  Today, after the workout, I would like to see everyone practicing Double Unders.  You are all strong enough to do them, you just lack the coordination to execute several at a time.  For your practice, you are in charge.  There is no timer, no workout to finish, just you and the jump rope.  Practicing your weakness will help you avoid that feeling of being overwhelmed when it comes up in a workout.  If you are struggling with this movement, today is the day to find a trainer and pick their brain!  Ask them to watch your attempts and help you get it figured out.

“A heart at peace gives life to the body, but envy rots the bones.” Proverbs 14:30

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Saturday

WOD:

5 Rounds for time of:

10 Walking Lunges

15 Kettlebell Swings

Complete the lunges with the weight of the kettlebell.

Rx’d Weight for Men & Women is 24kg

Post times to comments by clicking on the title of this post.

This Week: Virtuosity

In short, whatever you decide to do, do it well.  Do it so that there is no question, no doubt, no matter how simple the task,  movement, or issue may be.  No one gets ahead with shortcuts, and no one ever got anywhere good in life or in fitness by skipping the basics.  Perfect the little things to master the big ones.

“Patience is a virtue.” ~ Unknown

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Friday

WOD:

CrossFit Total

In this order:

Back Squat 1 rep

Shoulder Press 1 rep

Deadlift 1 rep

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

You will get only three attempts at each lift to reach your one rep max.  Ideally you would start with a weight you know you can do, the second attempt would also be a weight you know you can do, and the third attempt should be what you want to do, based on your performance of the previous two reps.

To get a better understanding of the CrossFit Total, as explained by Mark Rippetoe, click this link: http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

Watch a demo of the CrossFit Total by clicking on this link: CrossFit_CFTotalNZ.wmv

Where do you stack up?

This Week: Virtuosity

Continuing on with the discussion on Virtuosity, we can simply say today… Don’t rush technique and learning.  These things take time.  You must learn the basics.  You must crawl before you walk.  Trainers must be accountable to you and must teach you the fundamentals before you can progress.  There is no shame in admitting that you cannot do something.  Allow trainers to put you through the paces and teach you proper movement.  It is our job, and any trainer that is allowing you to progress without working on the basics is a negligent trainer.

At Carolina CrossFit, it is not our goal to impress you with all of the “cool” workouts.  If you are at a level where you can perform every workout as prescribed, then it should be an example for all in the gym, performed with great technique and range of motion in a way that others stop to watch it go down.  If your technique is not impeccable, then you know you must continue to improve on that technique and always reinforce the fundamentals.  As trainers, we know where you all stand and it is our hope that you allow us to walk you through the process.  Don’t rush us, good things come to those who wait and those with patience.

“Patience is a virtue.” ~Unknown

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Wednesday

WOD:

“JT”

21-15-9 for time of:

Handstand Push Ups

Ring Dips

Push Ups

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The Granger boys

This Week: Virtuosity

Who should the enforcer be?  Ideally, in a perfect world, you would all police yourselves, have perfect knowledge and awareness, and trainers would stand by and marvel at the beauty of your movement.  This is just never going to happen.  It is the job of our trainers to prepare you to tackle these workouts and enforce virtuosity. 

It is negligent of a trainer to allow novices to perform technically difficult workouts without evaluating the technique and capacity of the athlete.  However, try as they may, the ego of the athlete will always attempt to overrule the common sense and knowledge of the trainer.  To the athletes, don’t bother.  We are done with your insistence.  We are no longer going to allow you to tell us how to do our jobs.  We are the experts.  You come to our gym because you pay for our professional service.  It is not Burger King, you may not have it your way.  While we want you to be happy, we know that if you listen to us as your coach, if you obey the rules of practice and training, if you check your ego at the door, that you will be happier in the long run.  You may hate us in the moment when we tell you that you have to do your push ups on your knees or use a lighter weight, but we will make you better, we will make you stronger, we will make you infallible in the long run when it comes to these movements and the principles of CrossFit.  Now, quit your whining and do some work.

“Listen to advice and accept instruction, and in the end you will be wise.” Proverbs 19:20

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Tuesday

WOD:

Hang Snatch 1-1-1

Power Snatch 1-1-1

Hang Power Snatch 1-1-1

Snatch 1-1-1

You will probably not achieve your one rep max for each exercise, but the goal is to work!  You must complete all three sets of each exercise, increasing the load each time, before moving on to the next exercise.

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

Evan hanging with the big boys

This Week: Virtuosity

So, you’ve started doing the basics well.  So well, that they feel like a natural part of you.  Great!  What’s next?  Ramp up the intensity.  Why practice the fundamentals first?  Well, there are lots of reasons.  Safety, efficiency, range of motion, and also, people are watching you.

Some of you have been coming to CCF for a while now.  Some of you are still practicing poor form and range of motion.  You don’t lock weight out overhead, you don’t lock out on those push ups, your back is rounded, you come on to your toes, those pull ups are barely clearing the bar if at all.  What does this mean?  Well, it means a couple of things.  It means you are shorting yourself, cheating reps, and if you do get proper range of motion with crappy technique you are risking injury.  It also means either trainers are not holding you accountable or you are not listening.  Most importantly, you should know that others are watching you.  They see what you do.  If they are a veteran to this CrossFit stuff, they cringe at the sight of a rounded back and get angry at pitiful attempts at range of motion.  If they are new, they will emulate what they see most often.  You could be teaching someone that it’s okay to have an ugly squat and/or that it’s okay to not complete a movement or a rep in a workout and still get the “Rx’d” by their name on the board.

Hold yourself to a higher standard.  You didn’t select CrossFit, it selected you.  It selected you because you want something a cut above the rest of the crap that’s out there.  Don’t let it down.  Have integrity and know that if you have poor technique and a trainer takes the time to correct you and work with you that it’s because they care, not because they don’t want to see you succeed.  Have integrity in workouts and know that if that rep didn’t count, then don’t count it.  Like everything else in life, you must earn the respect and admiration of those around you.  So remember, doing the common uncommonly, Virtuosity, is so important.  Set the example, be the example.  Show those in your class today how to do it well.  Even if that means scaling weight in workouts until you get it perfect.

“Listen to advice and accept instruction, and in the end you will be wise.” Proverbs 19:20

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