Now faith is the substance of things hoped for, the evidence of things not seen. Hebrews 11:1 

GYM WILL BE CLOSED FROM 10:00 AM UNTIL 3:00 PM.

The summer before college for the crew! Memories made at Carolina Crossfit!  

Wednesday 080625

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Wednesday, 06.25.08: Tabata

3+ hours after CF Main Site WOD:

All sports: 20:10 x 8 nothing else! Post distances covered for each round. Men: 20lb vest, Women: 10lb vest for eveything but the swim.

Swim: Use a pool or open water

Bike: Use a Monarch Erg, Stationary Bike with wattage tool, or something similar that can hold a load at 200watts or more. FYI, the 200 watts gets easier the faster you pedal!

Run: Use a treadmill and set at 12% grade and 0-30sec slower pace per mile then best 5k pace, and don’t lower the speed. You can also use a track, road, or trail, just stop on the rest and turn around and try and cover the same distance on each one, or at #4.

C2: Avoid if you do FGB… Otherwise, Row 20:10 x 8 post total meters.

If you can’t use these tools, do your best.

 Breakfast is one of the easiest meals to Zone. Most people are pretty close to eating the right kinds of foods, they may just need to focus on portion sizes and combinations. Here is an example of a quick and easy 2 block Zone breakfast.

2 eggs scrambled (you may also do 1 egg and 2 egg whites)
1/4 cup spinach leaves
1 apple
6 cashews
Cook eggs and spinach leaves until spinach leaves are wilted. Add apple and cashews. (You may also cut apple into slices and eat with 1 tsp peanut butter)

Increase portions according to your Block.