Monday

WOD:

5 Rounds For Time of:

5 Muscle Ups

15 Back Extensions

30 Sit Ups

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

LV on the rings

This Week: Setting Goals

What are your goals?  It is important to evaluate where you are with CrossFit and even your diet from time to time and think of two things.  First, figure out where you “need” to be.  This means, if you are in a place where you have an injury, maybe slightly overweight, or just struggling to get solid technique with the movements in CrossFit, you NEED to be on a path to solid footing.  Remember to think of “need” as necessity to continue moving forward and beyond where you are.

Second, figure out where you “want” to be.  The “want” is like your dream sheet.  Write down a list of your current PR’s on workouts whether it is lifts or times that you are in search of, and then beside that, write down your short term goal weight or time and then your long term goal weight or time.  Also, write down your personal goals, like holding a freestanding hand stand for 10 seconds, or getting a muscle up.

It’s important to visualize where you want to be.  Studies have shown that individuals who write down their goals/plans have greater success achieving them than those who only talk about their goals.

Today, focus on the “needs”.  What do you need to be more successful with CrossFit?  Do you need to be more flexible?  Do you need coaching on your technique?  Do you need to work on your nutrition?  Whatever it may be, write it down and speak to your coach about it.  We are there to help you not just achieve your goals, but to encourage you in your quest.

“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

Saturday

WOD:

As a 3 Person Team, complete each movement before moving on to the next.  Only one person on your team may work at a time.  Teams will be either Male OR Female.  See below for “heat” schedule.

Similar to the Chipper WOD from the 2009 CrossFit Games

50 Squat Cleans (Men/135 & Women/95)

50 Toes to Bar

50 Box Jumps

50 Dumbell Push Press (Men/40lbs & Women/30lbs)

50 Double Unders

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

50 Pull Ups

50 Burpees

Overhead Walking Lunges down the turf and back (Men/45lb Plate & Women/25lb Plate)

_____________________________________________________________________

Heats will be as follows:

Men 9:15 – 9:45

Women 9:50 – 10:20

Men 10:25 – 10:55

Women 11:00 – 11:30

Men/Women 11:35 – 12:05

There will be a 30 Minute Cap on this workout.  Your team has 30 minutes to complete the WOD.  Scaling the workout is fine and totally encouraged if a member of your team cannot complete the prescribed workout.  This will be a fun way to workout with your fellow CrossFitters at CCF and encourage each other after a brutal week of workouts.  Show up early and get your team members picked for the day!

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Michael Fitzgerald, OPT’s brother gutting out the last workout of the Games.  Very impressive athlete!

Today’s workout is all about team work.  You are only as strong as your weakest man.  Only one member of your team can be working at a time.  It’s a great way to get involved with others in the gym who you may not see very often or maybe you’ve never even met them!  We want you guys to get in to the spirit of friendly competition and team events are a great way to do that.  I encourage you all to show up before your heat (up to you as per the above schedule) and get your team picked out.  We would like to have teams of either 3 Males or 3 Females with the last heat of the day being a mixed heat.  Also, you have to be a little creative…pick a team name!  Bring in a workout buddy today!

“Above all else, guard your heart, for it affects everything you do.” Proverbs 4:23

Friday

WOD:

4 Rounds for time of:

Run 400 Meters

50 Double Unders

25 Burpees

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Jason Khalipa going overhead in the last event at the 2009 Crossfit Games. 

Khalipa won the “Spirit of the Games” award because even after coming in 72nd place on the first event of the day, he never quit.  He never gave up on his quest, and he made it to the end of the day on day 2, competing in all 8 events and finishing in the Top 10 of the competition.  A true competitor to the very end, and a great supporter of the other athletes.  Always smiling!

It’s been a tough week.  A lot of folks are sore, broken, mentally fatigued…Hang in there! 

You can push yourself further than you ever thought possible.  Today, take it up a notch.  When you think of walking on the run, don’t.  When you think of resting while doing burpees, keep going.  When you’ve hit yourself in the legs and arms with the jump rope during double unders for the millionth time and you want to throw it across the room, calm your mind, refocus, and keep at it. 

Being a true athlete is not about coming in first, it’s how you play the game.  It takes mental strength just as much as it takes physical control.  Keep at it and don’t stop.  That’s what I learned watching the Games.  There was no off switch for these people.  If they couldn’t do something, they tried to keep at it until the clock ran out.  If someone was on their heels, they pushed harder, and if they got passed, they congratulated the person that passed ‘em at the end. 

Be an athlete.  Be a CrossFitter.  Be better today than you were yesterday, and never, ever, give up.

“Above all else, guard your heart, for it affects everything you do.” Proverbs 4:23

Wednesday

WOD:

10-9-8-7-6-5-4-3-2-1 for time of:

Deadlift (M/225 & W/185)

Hand Stand Push Ups

Thrusters (M/95 & W/65)

Pull Ups

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Brandon & Bobbi with the World’s Fittest Man, Mikko Salo, at the 2009 CrossFit Games

Did you follow the Games online?  Did it matter to you who was in the lead and what the workouts were?  If not, it should.  Why?  Because the CrossFit community is so much bigger than the walls of Carolina CrossFit!  It’s important that you guys are a part of something bigger than yourself and your class at CCF.  We have the awesome priviledge of being part of such an awesome community of athletes full of free information, coaching, and support. 

If you didn’t make it to the Games this year, there’s always next year, and I highly recommend you make every effort to get out there.  To see these unbelievable men and women lay it all out there and fight for each and every rep with everything they have is something that can never be understood by watching it online.  Being there, you can see and feel the determination of each athlete. 

With five events in one day, starting at 8:30 am and finally ending around 8:30 pm, day one was brutal.  Cuts were made after the first two events, then after four events, and at the end of day one, 16 men and 16 women were left in contention.  The next day, as judges, we watched broken bodies walk in for yet another day of tough workouts.  Their bodies were wrecked, but their spirits were ready to go.

“Above all else, guard your heart, for it affects everything you do.” Proverbs 4:23

Tuesday

WOD:

“Michael”

3 Rounds for Time of:

Run 800 Meters

50 Back Extensions

50 Sit Ups

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

Did you keep up with the Games events posted on CrossFit.com?  If not, you’ve got some major catching up to do!  Check out the main site for all of the news and some new videos from the 2009 CrossFit Games by clicking on the logo above.

Monday

WOD:

5 Rounds 9 Overhead Squats

500 meter Row

( RX’ wt. 135lb men, 95lb women)

Post thoughts to comment board about the wods from the “Games”!

Being strong isn't everything!

After following the games Via “twitter” the whole weekend I found the athletes not only have to be strong.  I think Coach Glassmen has developed a string of WODS that are demanding of the Ten Physical skills that are preached throughout “Crossfit”.  I was glad to see some Real world application WODS in there and not just your basic skilled movements. I also I feel these WODS will get even more demanding as  the atheletes get better.

Saturday

WOD:

“Heavy Fran”

15-12-9 for time of:

Thrusters (Men/135lbs & Women/95lbs)

Pull Ups (Weighted  Men/45lbs & Women/20lbs)

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Brian M. doing pull ups

This Week: Getting the Word Out

The best way to get your friends and family to understand CrossFit is to get them in the gym!  You can always give them a little dose and expose them to the beauty of CrossFit. 

“Do not withhold good from those who deserve it when it’s in your power to help them.  If you can help your neighbor now, don’t say ‘Come back tomorrow, and then I’ll help you.’ ” Proverbs 3:27-28

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Friday

WOD:

“Helen”

3 Rounds For Time Of:

400 Meter Run

21 Kettlebell Swings

12 Pull Ups

Rx’d Weight for Men/24kg & Women/16kg

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Miss Jeannie working with a kettlebell.  You can’t see the kettlebell, but you can see that awesome smile!  Jeannie started CrossFit because her son Philip talked her in to coming!  Now she is a die hard in the 8am class.

This Week: Getting the Word Out

When you talk about CrossFit, do you share it with everyone or only those who you think could “handle” it?  Don’t be fooled by the intensity, the barbells, the pull ups, etc…  The beauty of CrossFit is that it is infinitely scalable.  CrossFit is for everyone!  Intensity is relative to the individual.  What is intense for you may not be enough for someone else, and what seems like a warm up to you may be pushing maximum intensity for others.  Some people have started CrossFit in their fifties and are more fit at 55 than they were at 45.  It is functional fitness, which is good for everyone, young or old, man or woman, adult or child.  We have a few people in our gym over 50 that crush workouts compared to some of our new twentysomethings.  I’m pretty sure Uncle Dan can give a few of our “youngin’s” a run for their money.  The guy has a weighted pull up of 126lbs!

“Do not withhold good from those who deserve it when it’s in your power to help them.  If you can help your neighbor now, don’t say ‘Come back tomorrow, and then I’ll help you.’ ” Proverbs 3:27-28

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