Monday

WOD:

“Grace”

30 Clean & Jerks for Time

The goal is to get the weight from ground to overhead.  You may choose to do squat cleans if you prefer, but power cleans are acceptable as are push jerks, split jerks, and press/push press.  You must stand tall with the weight and lock the arms out overhead in order for the rep to count.

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

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

Sanders getting ready to go overhead!

This Week: Virtuosity

In a 2005 letter to CrossFit Trainers, Coach Greg Glassman, founder of CrossFit, spoke to “Virtuosity” and defined it as “doing the common uncommonly well.”  This is so true of everything we all hope to achieve in and out of the gym.  This week we will look at what it means to you as an athlete, why it’s important for trainers, and how it applies to life outside the gym.

Ideally, we would like to see you all do every movement perfectly.  So perfectly, that we never had to worry about injury, or different levels of athletes, or scaling to meet each individual need.  But this is not the real world.  No one is perfect, and everyone has to start somewhere.  So doing the common uncommonly well is a major priority for beginners.  Everyone wants to jump in to CrossFit with both feet after they get that first real dose, the workout that makes them want to die but feel so alive all at the same time.  Chances are, that first workout was scaled to meet your needs.  Why?  Because you lacked the technique to move through the workout with a heavier load with intensity.  You were scaled because performing the “common” movement the squat, was too difficult for you at that time.  So what do you do to get better?  Do you ramp up the weight with a squat that is not mechanically sound?  No!  You practice with no weight and light weight until you squat safe enough and through full range of motion with VIRTUOSITY.  You do it so well, that it feels natural, that it feels like “light work” compared to when you first started.  This is true with all of the fundamentals of CrossFit.

This week we will dig a lot deeper and look at the reasoning behind this.  So for today, remember that your goal is viruosity.  Your goal in the beginning is mechanics and consistency.

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

Top 5

Saturday

WOD:

5 Rounds for time of:

50 Double Unders

20 Hang Power Snatches (start from the high hang, finish above parallel, no full squat needed)

Rx’d Weight for Men/75lbs & Women/55lbs

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

From Left: JR, Big Mike, Paul, & JB of CCF getting involved in the community!

This Week: Community

While we’re on the topic of community, we might as well mention what Carolina CrossFit does for the community.  Many of our members and trainers are involved with several community organizations.  They also volunteer, participate in community events such as 5k’s, MudRuns, etc… and all of that helps bring not just Carolina CrossFit, but CrossFit as a whole to the masses.  CrossFit has helped so many folks who are in charge of keeping our community safe as well!  We have Police Officers, Fire Fighters, and Military members that are also a part of our Carolina CrossFit family.

One of the best ways to get involved is to sponsor events for community organizations.  This past April, our gym hosted a fundraiser for the Richland County Sherrif’s Department in support of their drive to raise funding for the American Heart Association.  Last month, Carolina CrossFit was a sponsor at Golf Tournament to benefit the staff for the Fellowship of Christian Athletes.  Getting our name out there is important, not to bring in business for the gym, but to let the Columbia area know that there is a better way to get fit and stay healthy, and that Carolina CrossFit is a gym where results are produced and people are emotionally invested in seeing others succeed.  If you know of any events going on in the community, let us know.  If you are participating in an event and need a sponsor, let us know!

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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.

“A community is like a ship; everybody ought to be prepared to take the helm.” ~ Henrik Ibsen

Top 5

Friday

WOD:

“Kelly”

5 Rounds for Time of:

400 Meter Run

30 Box Jumps (24 inches)

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

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

This is someone’s father now.  Kunze having fun with the box jump portion of the test on Tuesday

This Week: Community

Coming to the gym is not just about working out.  You become part of something bigger than yourself.  You are all in there for a common reason and largely a common goal, to be better.  Along the way, you form friendships, relationships, and sometimes a little friendly competition.  It’s the one time a day you get to come in to a place and hang out with people who want to see you do well and enjoy your company.  That does not happen too many times throughout the day for most people.

All that being said, when you’re part of something like what we have going on at CCF, you share in the joys and sorrows of folks lives outside the gym.  When someone is having a difficult time, we rally around them and build them up, when they are injured, we work to keep them motivated and safe, and when they celebrate a happy time, we share in the fun too!  John Kunze, pictured above, and his wife Colvette welcomed their first child on Wednesday, Kaitlyn Colvette Kunze.  John is about as good as they come.  He’s a fire fighter, a family man, a great athlete, and most of all he is one of the most humble guys we know.  He is quick to speak kindly of others, and always works out with integrity. 

The Carolina CrossFit family couldn’t be happier for you Kunze.  We wish you and Colvette the best and hope to meet Kaitlyn soon!

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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.

“A community is like a ship; everybody ought to be prepared to take the helm.” ~ Henrik Ibsen

Top 5

Wednesday

WOD:

Hang Power Clean

3-3-3-3-3

Each rep will start from the hang position and finish in the power position.  You may set the bar down in between reps, and rest as needed in between sets.

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

Who is this???

This Week: Community

Part of the fun of Carolina CrossFit is coming to the gym and just hanging out before and after a workout.   It’s nice to see what others are up to, watch others workout before you do to work up that feeling of terror in the pit of your stomach, and then hang out after and watch people suffer through it like you did and cheer them on.  We have a lot of “characters” in our gym.  Some are tough guys, some are cheerleaders, trainers, talkers, and then, there’s “New Guy”.  Why do we call him new guy?  There are several stories, but most of us call him that because he always asks typical “new guy” questions and says some typical “new guy” things.  The quotes are endless and the stories around the gym are classic.  We’ll save the specifics for fear of getting him fired up, but what we really want him to know is that we know his name and we love having him around.  Nick Via is one of many who make Carolina CrossFit the entertaining and fun gym that it is.  He never fails to finish a workout and hang out and cheer others on and always has something funny to say in the process.  Well, Nick, we aren’t picking on you because we don’t love you, we just enjoy having you around, and sometimes we laugh because of the delivery, not the content.  “Nice job, Top 5.”

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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.

“He makes the whole body fit together perfectly.  As each part does its own special work, it helps the other parts grow so that the whole body is healthy and growing and full of love.” Ephesians 4:16

Top 5

Tuesday

WOD:

“Test Day 2″

500 Meter Row (max effort for time)

Max Push Ups

Max Box Jump (for height)

Max Body Weight Back Squats

Scoring & Rules:

500 Meter Row: This is max effort.  Row 500 meters as quickly as you can. 

Max Push Ups: Score will be total reps completed at full range of motion.  You may not rest at either the top or the bottom of the push up position.  If a trainer warns you to continue and you cannot, your attempt is over.  Once you fail to complete a rep, your attempt is over.  The goal is to continue through full range of motion and movement without stopping.

Max Box Jump (for height): Gradually increase the height of the box for each attempt.  Start with a height in inches that you know you can do and add inches from there.  The attempt is complete after one missed attempt.  The score will be the highest jump completed prior to the failure.

Max Body Weight Back Squats: The barbell will be loaded on a rack with your body weight.  You must control the weight on your own with no assistance from a spotter.  Score will be number of back squats completed with full range of motion.  You may not rest at the top or bottom of the squat and must continue moving at all times.  If you are seen resting and a trainer instructs you to continue and you cannot, your attempt is complete.  Your attempt is complete also when you fail on a rep.  You may have a spotter, however if the spotter assists in any way, your attempt will then be complete.  A spotter may, however, assist in re-racking the weight once your attempt is complete and a score is recorded.

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

Finally!  The face behind the posts on the comments page,!  It’s Karen!

This Week: Community

What makes CrossFit so great?  All of the different personalities and people that we get to interact with everyday!  You walk in to the gym and meet people from all walks of life.  For many, that time in the gym is the best part of the day, and the energy is contagious!  Many of you read the comments and participate in the conversations online.  What would a day without a post from Karen be like?  She keeps the message boards all lit up with colorful comments and commentary!  Karen is just one of the many folks in the gym who brings such positive energy and fun through the door.  Who do you look forward to seeing or working out with when you come through the doors of Carolina CrossFit?

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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.

“He makes the whole body fit together perfectly.  As each part does its own special work, it helps the other parts grow so that the whole body is healthy and growing and full of love.” Ephesians 4:16

Top 5

Monday

WOD:

5 Rounds for Time of:

15 Deadlifts

12 Hang Cleans

9 Front Squats

6 Split Jerks

Rx’d Weight for Men/135 & Women/95

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

Remember this guy?

This Week: Community

We are all so lucky to part of such an amazing community.  Never forget though, that you are not just part of the Carolina CrossFit Community, but a part of the CrossFit community as a whole.  It is important for you to all know the roots and foundations of CrossFit.  There is a ton of free info on the how’s, why’s and how to’s of basically everything about CrossFit on Crossfit.com.  I encourage all of you to see what’s going on with CrossFit world wide and what others are doing and talking about online regarding CrossFit current events, as well as the archives and information that is made available for free to the public with just a few clicks of the mouse.

Aside from that, what a great little community we have created within the walls of Carolina CrossFit!  We have people from all backgrounds, professions, age groups, etc… that come together every day with a common goal in mind, to crush a workout and to become better.  For the photo today, I chose to update you all on one of our guys.  Jim Cox left us at the end of April to head out to Navy OCS.  He is finishing up week 6 right about now.  We received a letter from him last week, and he is doing great!  It should come as no suprise to those of you who know Jim or worked out with him that he is first in his class as far as physical training is concerned.  He says he misses the gym and that he will be stopping by after graduation this summer.  If you are interested in sending a card or a note his way, please email me at bobbi.millsaps@gmail.com for the information.

“A friend is someone who understands your past, believes in your future, and accepts you just the way you are.” ~ Unknown

Top 5