Friday

WOD:

With a Partner (+/- 10lbs your body weight)

Complete for time:

100 Pull Ups

200 Meter Fireman Carry

100 Burpees

200 Meter Fireman Carry

100 Wall Ball Shots

200 Meter Fireman Carry

Reps are completed as a team with NO MORE THAN ONE PERSON WORKING AT A TIME.  For the fireman’s carry, one person can carry the other for the entire 200 meters, or you can switch at the 100 meter turn around.  To complete the WOD as Rx’d, the partners must be the same size, and carry each other in the traditional Fireman’s Carry.

Check out this Coordination!  Think you could take ‘em?

This Week: Face Your Fears

Yes, save the whining, I know the workout today is “different”.  To our folks in uniform though, this workout is a walk in the park, and if it isn’t, it should be.  Don’t be afraid to try something new.  You are in capable hands with our trainers.  You can do this.  Once you get the technique down of picking up the other person, the carry itself is not that tough.  Put those notions of “this is crazy” out of your head, and stop by today and have a little fun. 

“Two people can accomplish more than twice as much as one. If one person falls, the other can reach out and help. But people who are alone when they fall are in real trouble.” Ecclesiates 4:9-10

Wednesday

WOD:

Front Squat

5-5-5-5-5

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

LV wants you to move some weight!

This Week: Face Your Fears

I know that a lot of people in the gym have a slight aversion to attempting to go heavy.  Don’t fear it.  You need it.  But before you can do that you also need proper technique.  Don’t push beyond your limits of solid technique and put your body through a beating to get better numbers on the whiteboard, risking injury.  However, once you have established a solid base and foundation with good technique, do not be afraid to start increasing the weight and go heavy. 

We hear a lot of you guys having a difficult time understanding why you have to scale some workouts that have heavier weight.  Learn the movement properly, and build a strength base.  CrossFit is never easy, but it is always hardest for those who have a difficult time establishing a strength base.  You will never build that base without forcing yourself to start going heavier.  If you have been CrossFitting for less than a year, and you are not advancing with weight on strength days and setting new personal records, something might be wrong.

Don’t be afraid of it.  It’s only weight, and on top of it, it’s rubber weights.  You can drop them if you have to.  I promise, we won’t get mad.  Today, if failing with weight is your fear, move past that wall.  Get in there and hit it hard.

“Two people can accomplish more than twice as much as one. If one person falls, the other can reach out and help. But people who are alone when they fall are in real trouble.” Ecclesiates 4:9-10

Tuesday

WOD:

“Fitlthy Fifty”

For Time:

50 Box Jumps (24in)

50 Jumping Pull Ups

50 Kettlebell Swings (16kg)

50 Walking Lunges

50 Knees to Elbows

50 Push Presses (45lbs)

50 Back Extensions

50 Wall Ball Shots (M/20lbs W/12lbs)

50 Burpees

50 Double Unders

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

Maggie wants to know what your deal is!

This Week: Face Your Fears

Yesterday, you had to take a look at yourself and evaluate what you were afraid to try.  What are you waiting for?  What’s your deal!  If you always wait for there to be a perfect time to try something or you’re always thinking “I’m not feeling it today”, then there will never be a perfect day.  Commit to whatever it is you are hoping to achieve and go for it.

“Two people can accomplish more than twice as much as one. If one person falls, the other can reach out and help. But people who are alone when they fall are in real trouble.” Ecclesiates 4:9-10

Monday

WOD:

Clean & Jerk

1-1-1-1-1-1-1

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

Jake Johnson with a 155kg (341 lbs) Clean & Jerk at a body weight of 69kg (151 lbs)!

This Week: Face Your Fears

Last week we talked about setting goals. With some of those goals comes some challenges. Fear of something new can get in the way of goals. For example, some people are afraid to attempt a handstand push up because not only are they afraid to go upside down against the wall, but they are also afraid of what people will think if they mess up or fall. Get that out of your head!! We all have insecurities in the gym. Don’t let that stand in the way of what you need to learn or accomplish. Today, don’t worry about anything else around you or what others are doing. Believe me, as coaches, we have seen it all. Just go for it and don’t let anything get in your way on your path to reaching your goals.

“Two people can accomplish more than twice as much as one. If one person falls, the other can reach out and help. But people who are alone when they fall are in real trouble.” Ecclesiates 4:9-10

Saturday

WOD:

“Karen”

150 Wall Ball Shots for time

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

Brendan G of CrossFit HQ doing “Karen”

This Week: Setting Goals

Keep the goals you have set for yourself in mind.  Keep them written down somewhere so you can see them.  Don’t hesitate, and jump in with both feet to start working toward the goals you have set for yourself.  If you don’t know where to begin, look for support and start asking questions.  The support is there, you just have to ask.

“Watch your thoughts, for they become words.  Watch your words, for they become actions.  Watch your actions, for they become habits.  Watch your habits, for they become character.  Watch your character, for it becomes your destiny.” ~Unknown

Friday

WOD:

5 Rounds for Time of:

800 Meter Run

15 L-Pull Ups

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

The New Carolina CrossFit T-Shirt

This Week: Setting Goals

It’s one thing to set your goals, but it is another beast all together to actually follow through with them.  How do you do that?  Well, if it is a physical goal, you practice.  If it’s a nutritional goal, you focus, and if it’s an emotional/mental goal, you become aware.

Once you’ve made your list of needs and goals, get to work!  Things don’t just happen, you have to seek them out.  Get started by working hard to perfect the level that you are currently at and gradually increase and build upon that level.  Mentally prepare yourself for whatever it is you set out to do, and jump in with both feet.  Remember, that along the way, you have a gym full of peers and trainers there to help you succeed.  You never know, some of those same folks may have the same goals in mind!  Come up with a way to support each other, whether through friendly competition, or coaching, or just holding each other accountable.

_____________________________________________________

ANNOUNCEMENT

The CCF T-Shirts have arrived!  Finally, we have a shirt for you guys to sport.  We have ordered Male T-Shirts and Female T-Shirts.  For the guys we have ordered Small (10), Medium (20), Large (20), X-Large (24), & XX-Large (16).  For the ladies, because the shirts run a little small, we have Medium (10), Large (20), & X-Large (20).  All shirts are $20 except for the “Big Menz Club” XX-Large.  Those are $25.  You can get the shirt in White or Black, or you could just buy one of each.  It’s a great way to show support for the gym and let everyone know where you’ve been working out! 

“Watch your thoughts, for they become words.  Watch your words, for they become actions.  Watch your actions, for they become habits.  Watch your habits, for they become character.  Watch your character, for it becomes your destiny.” ~Unknown

Wednesday

WOD:

5 Rounds for Time of:

10 Push Jerks (Men/155lbs & Women/115lbs)

20 Lateral Med Ball Jumps (over and back = 1)

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

5:30 Class doing box jumps

This Week: Setting Goals

I would guess that sometimes, people have a tough time admitting what they aren’t good at.  In CrossFit, the deficiency can be physical, such as lack of strength, speed, endurance, etc… But it can also be a mental struggle as well, to include discipline, self confidence, and competitiveness. 

Today, when you think of where you “need” to be, or what some of your goals are for the short and long term, consider not just your physical limitations but also your mental limitations.  Maybe you need to be more disciplined with your work ethic in the gym or with your diet, maybe you need to believe in yourself more and not get beat down mentally by small failures, or maybe you need to learn to cheer on your competitors in the gym and practice good sportsmanship.  Whatever the mental/emotional need may be, hone in on it, make a promise to yourself, and stay true to it.  Being an athlete is not just about your physical capacity.

“Watch your thoughts, for they become words.  Watch your words, for they become actions.  Watch your actions, for they become habits.  Watch your habits, for they become character.  Watch your character, for it becomes your destiny.” ~Unknown

Tuesday

WOD:

Snatch 3-3-3-3-3

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

A comparison of two different lifters performing a 155kg (341lbs) Snatch

This Week: Setting Goals

Continuing the discussion from yesterday, what were your thoughts on your “needs” in CrossFit?  Did you think about certain aspects of your capacity as an athlete that are a necessity for you to continue making progress and ultimately meet your goals?  Is your need better technique, better nutrition, more intensity?  Post your “needs” to the comments by clicking on the title of this post.

“Watch your thoughts, for they become words.  Watch your words, for they become actions.  Watch your actions, for they become habits.  Watch your habits, for they become character.  Watch your character, for it becomes your destiny.” ~Unknown