Wednesday

WOD:

Front Squat 5-5-5-5-5

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

Mike working hard on the rower

This Week: Getting the Word Out

Once you talk to your friends about CrossFit, they either really want to try it, or a terrified and will never set foot into our gym.  If they have the courage to come, how do you feel seeing them go through the struggles of being new to CrossFit?  We have a lot of folks who come to the gym with a friend or spouse.  There is something to that whole “misery loves company” thing. 

Did you know that you can bring a friend for free to Carolina CrossFit on Saturdays?  Sometimes it gets crowded in the evenings during a week, so that is not always the best time for newcomers, but Saturdays are more laid back and crowded.  It is the perfect time to bring a terrified friend or family member.  Also, if they enjoyed their Saturday visit, they can try out CCF for a week for free!

“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

Top 5

Tuesday

WOD:

“Barbara”

5 Rounds for Time of:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Rest Exactly 3 Minutes Between Each Round

Total Time Will Include Rests

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

Stop by the Red Cross today and tell them that Karen sent you!  Word on the street is that Donors are always needed this time of year.  Many people go on vacation so the amount of donors decreases.  I know that Karen would be really excited to have the support of our CCF members and it would help out the Red Cross in a big way.  If you stop by to donate, you’ll get a free t-shirt, so wear it in support of the Red Cross during your workout tomorrow!  Click on the flyer above to make an appointment, or just stop by between 7am and 7pm!

This Week: Getting The Word Out

When you talk to other people about CrossFit and you tell them that you did a workout called “Fran” or “Kelly” or any of our other named WODs, what do they think?  It sounds so funny to talk about a workout named after a female.  Why female names?  Who knows.  There is some speculation that the first female named WODs were given those names like the way hurricanes used to be named after females.  The newer “girls” were then named for some of the original female firebreathers of Crossfit, like “Nicole”, “Eva” and “Annie”. 

We also have workouts named after our fallen military members called “Hero” WODs.  What do folks think when you tell them about the workout “Murph” and why it’s named for him?

Sharing experiences and talking about the workouts of CrossFit can often times get mixed reactions.  Some people can’t believe you do that kind of workout, some just think your crazy.  Often times when people stop by CCF for the first time, we run them through a “Mini-Cindy” which is half the time of the original.  What was your first WOD and what did you tell your buddies after completing your first CrossFit workout?

“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

Top 5

Monday

WOD:

For Time:

21-18-15-12-9-6-3 of:

Sumo Deadlift High Pull

Push Jerk

Rx’d Weight for Men/95lbs & Women/75lbs

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

Did You Get Your Copy of the July Newsletter?  Click on the photo above to view our Newsletter Page!  Many thanks to our very creative Dawn Williams for such an amazing newsletter!

This Week: Getting the Word Out 

I’m pretty sure that many of you tell your friends, family, and for some of you anyone who will listen about CrossFit.  When you first started, you were sore all over, everything was hard, and yet you couldn’t stop talking about how awesome the workout was or telling people how you saw someone do a handstand push up or a muscle up, and they looked at you like you were nuts. 

It’s important for you to get the word out about the positive things that happen in your life!  That’s the best part about the CrossFit community.  Our relationships don’t end outside the walls of the gym.  You build new friendships with folks inside the gym through suffering!  How cool is that?  We have all been beginners, we have all had that one workout that just broke us, and we have all experienced the excitement of reaching a new goal.

What are some of the funniest reactions you’ve gotten after talking to your friends and family about 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

Top 5

Friday

WOD

21-15-9 for time of:

Dumbell Squat Cleans (Men/40lbs & Women/30lbs)

Ring Dips

Pull Ups

100 Meter Farmers Walk (with dumbells)

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Margarett working on pull ups!

This Week: How Fit Are You

In the end, you have to decide what it is you are really training for.  Twenty years from now, are you still going to be trying to be first in the gym, or simply stay out of the nursing home and avoid disease?  I would hope that it is the second option for most.  In order to do that, you have to see CrossFit as a total lifestyle change.

You cannot simply come in and put up awesome times on the days that suit you best.  You cannot just choose to come in for the runs because you’re good at those but avoid the strength days.  The opposite is also true though.  You have to try to be good at all of it.  You have to eat well and maintain a balanced diet and workout routine.  We program to hit all of the 10 General Physical Skills. 

Your goal should be to be above average in all of the 10, Cardiorespiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Accuracy, Agility, & Balance.  Always remember that he or she who is blended best across the 10 is the fittest.  This is achieved through practice, training constantly varied, functional movement, executed at high intensity (Coach Glassman), and you will make or break yourself by working in all of the 10 and choosing to maintain or not maintain a healthy diet and overall lifestyle.

“They have no struggles, their bodies are healthy and strong.  They are free from the burdens common to man; they are not plagued by human ills.” Psalm 73:4-5

Top 5

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ANNOUNCEMENT

Carolina CrossFit will close on Friday, July 3rd at 1:00pm, and re-open with normal business hours on Monday, July 6th at 6:00am.  We hope that you have a safe and relaxing Fourth of July!

Wednesday

WOD:

4 Rounds for Time of:

Run 800 Meters/Rest 1 Minute

Run 400 Meters/Rest 2 Minutes

Post total time including rests to comments by clicking on the title of this post.

Ready, Set, Go!

This Week: How Fit Are You?

So, being fit is not just posting numbers on a white board or a website.  It’s not just being really strong, or really fast.  What is it?  It’s being well rounded and pretty darn good at everything, not just perfect at one or the other. 

Being fit is a lifestyle.  It is not something you will achieve in an hour a day at the gym 4 days per week.  It is something that will always be a work in progress.  It does not just involve working out though, it also involves the “D” word…DIET.

If you are working hard in the gym everyday and then die of a heart attack because your arteries are clogged, what good is a fast run time or a heavy deadlift?  I encourage all of you to look at your diets and evaluate what you are eating.  I also encourage you to check some of the “internal” markers of fitness, like blood pressure, cholesterol levels, etc…

“They have no struggles, their bodies are healthy and strong.  They are free from the burdens common to man; they are not plagued by human ills.” Psalm 73:4-5

Top 5

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ANNOUNCEMENT

Carolina CrossFit will close on Friday, July 3rd at 1:00pm, and re-open with normal business hours on Monday, July 6th at 6:00am.  We hope that you have a safe and relaxing Fourth of July!