Are you registered for “31 Hero’s” on August 3, 2013?

When: August 3rd, 2013 0900
Where Carolina CrossFit (NEW LOCATION!!)
1825 Laurel Street
Columbia , SC 29201

Register & WOD info HERE

This WOD was created specifically to honor the 30 men and one dog that gave their lives for
our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero.
The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD.
The men who gave their lives were from multiple branches of our military, working together
as a team. In the workout you and your team member will constantly be taking the load from
each other providing much needed support and relief. We realize that no physical sacrifice made
during a workout can come close to the sacrifice our brave heroes made, but we consider this
WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the
name of freedom.

Fitness-

“Kelly”
5 Rounds for Time
400m Run
30 Box Jump 20″
30 Wallballs 20/14

Sport-
Hero Wod “Bulger”
10 Rounds
150 m run
7 chest to bar pull ups
7 Front Squats 135/95
7 handstand push ups

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

Finally- Good luck to those competing in the BOX Wars this weekend!  Time to DO WORK CCF!!!

The 2013 Reebok CrossFit Games- South East Regional kicks off today!!!  You can keep up with all of the action on the South East Regions Facebook HERE or Twitter HERE.  The Games site will also have real time leader board information as well as a daily recap HERE.

The North East, Europe, and Southern California Regionals are this weekend as well.

Fitness-

Dead-Lift 5-5-5
+
800m
Rest 1 min
400m
Rest 2 min
X2

Sport-

21 thrusters 95/65
20 cal AD
60 sec rest
15 thrusters 115/75
25 cal AD
90 sec rest
9 thrusters 135/85
30 cal AD

Again, huge thanks to EVERYONE that participated and helped out to make our event at the Rosewood Crawfish Festival a huge success!!  We have uploaded over 250 pictures & video to our INSTAGRAM & FACEBOOK pages.  Check them out!!  We’ll have a compilation video courtesy of Farra Media in a few days!

Fitness-

“Lynne”
5 rounds
Max Reps (RX is Body Weight)
Bench Press & Pull-Ups

Scale accordingly

Sport-

10min amrap
20 double unders
10 kettlebell swings 1.5/2 pood
20 ab mat sit ups
rest 3 min
x3 @80%

Athlete of the week: Sam Sipler

How did you hear about CCF?

After trying out crossfit for the first time back home in New Jersey and becoming immediately
hooked, I went online and looked for a gym back at school and here I am.

Give us a little background about yourself.

I grew up in a small beach town in New Jersey. I played field hockey for 7 years, after two
surgeries for constricted compartment syndrome, herniated calf muscle, and potential permanent
nerve damage in my foot, I decided it was time to throw in the towel. I swam for 11 years and
was captain of my high school swim team. I’ve always enjoyed working out and once I started
crossfit it took my love for working out to a whole new level.

What’s one thing most people don’t know about you?

I live and grew up at the beach, but in the winter I love to snowboard.

What music can we find currently playing in your car?

Just about a little bit of everything.

What current things are you working toward when it comes to your health, training, career
or personal life?

I am currently a senior nursing student at USC and will be applying to medical school this
summer. Fingers crossed I will get into MUSC and be back at CCF before I know it. I plan
to keep training with Paul and pushing my self to new limits everyday. I hope to one day be
competing and the best athlete I can be.

Tell us about your most memorable workout from CCF along with your greatest
accomplishment thus far.

My most memorable workout had to have been the Crossfit Games Open WOD 12.1, the 7 min
of burpees. I had only been doing Crossfit for 3 months when Paul told me to sign up for the
Open, so I thought why not try it out. When I got to the gym that Saturday to do my 7 min of
burpees I was petrified. I also didn’t know very many people at the time but people kept giving
me advice and strategies in how to complete the workout. Other athletes cheered me on till the
very last second. That day I realized I was part of one of the best crossFit communities. My
greatest accomplishment so far had to have been completing the 30 snatches at 75# during the
13.1 Open WOD. The year before I couldn’t snatch 75# once and after a year of hard work and
coaching from Paul, I was able to complete all 30 reps.

What would you tell someone who is interested in Training with CCF?

If someone had come to me interested in training with CCF, I would highly encourage them.
CCF is not like any other gym, there are athletes from all ages and all fitness levels and you
never feel like you’re being judged. It’s like one big family; everyone cheers each other on, offers
advice and encouragement. There is a place for everyone at this gym. You will not only become
stronger, faster, and an overall better athlete but you become a better person. The experiences
and coaching I have been given are because of the dedicated and caring coaches and I can say
that I would not have gotten this anywhere else.

Fitness

Partner in groups of 2

A.1  DB Reverse Leg squat 10-12 reps  ea leg.

A.2  Single Arm DB Press half kneeling 10-12 rest 2 min; 

x4 sets ( the arm opposite of the leg forward in the lunge is pressing. alternate after 10-12 reps)

+

50 kb swing for time 36lb/25lb

+

5 min rest

+

Tabatta Sit ups:  Goal is to average 10+

Sport-

Partner in groups of 2

For time 100%
500m row
rest 90sec with feet in stirrups
500m Row
+
5 min rest
+
5 rounds:
7 dead lift (heavy)
5 burpee box jump 24/ 20
150m row
3 min rest b/w sets partner goes

Carolina CrossFit presents:

The “Famously Hot Showdown”

Click HERE for info