8 Rounds, 2 min rest each round
100 m Sprint
10 Squats
10 Push Ups
"There's something so pure about that split second before each rep...the second when you ask yourself, 'Can I really do this?'...and then, IT HAPPENS!"
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4.29.2010
4.28.2010
CROSSFIT BLOOD: "NANCY"
5 Rounds For Time:
400 m Run
15 OVH Squats
"We're all guilty of the same things..."
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400 m Run
15 OVH Squats
"We're all guilty of the same things..."
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4.27.2010
AMBUSH
For Time:
30 SDHP
40 Pullups
50 KB Swings
60 Sit Ups
70 Burpees
"Patiently waiting...in the tall grass...for the perfect moment...to launch and maul you to pieces..."
-WOD inspired by CrossFit main page
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30 SDHP
40 Pullups
50 KB Swings
60 Sit Ups
70 Burpees
"Patiently waiting...in the tall grass...for the perfect moment...to launch and maul you to pieces..."
-WOD inspired by CrossFit main page
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4.26.2010
10000 FISTS
Max Effort Tabata
DB Snatch
Burpees
Push Ups
Sit Ups
Squats
KB Swings
"We defend who we are, what we do, and what we are about..."
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DB Snatch
Burpees
Push Ups
Sit Ups
Squats
KB Swings
"We defend who we are, what we do, and what we are about..."
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4.24.2010
the strongHOLD: 45 min of "New"
"Five or six days a week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy."
These statements are just a small part of the paragraph that makes up CrossFit's "World Class Fitness in 100 words." The entire paragraph is simple, to-the-point, and yet, profound.
Breaking your "routine" is one of the best ways to constantly get the most from your training. This is why I eat, sleep, breath, and preach CrossFit! Its something new EVERYDAY! Each day/WOD brings a new challenge to encounter, a new goal to reach, a new level of fitness to achieve. Stepping out of what's "comfortable," and into the unknown, produces tremendous results for both the physical, mental, and even spiritual component of your training.
Actively making the choice to change your routine is the mark of a true athlete. By regularly completing CrossFit WODs, either at your facility or from the main page, the programming guesswork is done for you. But sometimes, we don't have that "choice"...and it happens anyway! Life changes, schedules get hectic, and vacations happen. All of these are just excuses, and should be viewed as an opportunity to break the norm, and still get in a killer workout...
The morning was crisp and cool. It was early, and it was slightly overcast. Most of the family had woken up and were sitting around sipping coffee, and planning the days possible agenda. I wanted a workout. An 8 hr road trip the previous day, and a night of home cooking "nutrition," and I was feeling stiff and in need of a good sweat session.
I was staying at my sister's and brother-in-law's house in Virginia. I had no equipment. No weights, no pull up bar, no ab mat, no jump rope...nothing. Just a stopwatch, my Ipod, and the thought of CrossFit telling me to "break my routine." So a run it was. Not overly creative I konw, but definitely a break from my "routine" which usually consists of being in the gym with access to endless equipment, working on skills and drills, or max strength sets, or your typical hard and nasty met con program. This time...it was just going to be a run! No time, no distance, just go.
Ok, so the trainer side of me did kick in a little, and I HAD to at least "start" the stopwatch as I took off out of their driveway. But I threw it in the grass as I reached the end, and made a mental note only to check it once I returned.
About five minutes into the run, I was in heaven... (The first four or so, were a little rough.) I knew I had made an awesome choice. My Ipod was blasting, body temp was rising, and I was breathing in some serious air. The next thing I noticed was almost the best highlight of my trip! There neighborhood was full of HILLS! BIG hills, small hills, and rolling hills everywhere! This was gonna be great!
My workout turned into one of the best runs I have EVER had! The different roads and the inclines/declines of the hills took me just out of what I was "used to" with running. The steep climbs allowed for serious interval training and looking ahead to the next rolling hilltop allowed for some serious mind games! Minus the bridge, everywhere in SC is flat. This was SUCH a welcome change! A new environment, a new workout, an escape from the norm! I loved it!
45 min later I coasted back into their driveway, feeling like a new man! Just a small little break in routine, a little music, and the desire to sweat...and I had returned back, focused, energized, and ready to share brakfast, and the day, with my family!
As your training this week, accept the challenge and embrace a change in routine. As your coach, I promise to help by throwing in a few twists as well. Look at these moments as opportunities, not excuses to give in or give up! Not only will your body react to these changes and become stronger and more efficient, but you may just find that the mind and spirit get a little "refreshing" as well!
3...2...1...Go!
In health and God Bless,
WG
Post all scores/times/reps/loads/modifications to comments.
These statements are just a small part of the paragraph that makes up CrossFit's "World Class Fitness in 100 words." The entire paragraph is simple, to-the-point, and yet, profound.
Breaking your "routine" is one of the best ways to constantly get the most from your training. This is why I eat, sleep, breath, and preach CrossFit! Its something new EVERYDAY! Each day/WOD brings a new challenge to encounter, a new goal to reach, a new level of fitness to achieve. Stepping out of what's "comfortable," and into the unknown, produces tremendous results for both the physical, mental, and even spiritual component of your training.
Actively making the choice to change your routine is the mark of a true athlete. By regularly completing CrossFit WODs, either at your facility or from the main page, the programming guesswork is done for you. But sometimes, we don't have that "choice"...and it happens anyway! Life changes, schedules get hectic, and vacations happen. All of these are just excuses, and should be viewed as an opportunity to break the norm, and still get in a killer workout...
The morning was crisp and cool. It was early, and it was slightly overcast. Most of the family had woken up and were sitting around sipping coffee, and planning the days possible agenda. I wanted a workout. An 8 hr road trip the previous day, and a night of home cooking "nutrition," and I was feeling stiff and in need of a good sweat session.
I was staying at my sister's and brother-in-law's house in Virginia. I had no equipment. No weights, no pull up bar, no ab mat, no jump rope...nothing. Just a stopwatch, my Ipod, and the thought of CrossFit telling me to "break my routine." So a run it was. Not overly creative I konw, but definitely a break from my "routine" which usually consists of being in the gym with access to endless equipment, working on skills and drills, or max strength sets, or your typical hard and nasty met con program. This time...it was just going to be a run! No time, no distance, just go.
Ok, so the trainer side of me did kick in a little, and I HAD to at least "start" the stopwatch as I took off out of their driveway. But I threw it in the grass as I reached the end, and made a mental note only to check it once I returned.
About five minutes into the run, I was in heaven... (The first four or so, were a little rough.) I knew I had made an awesome choice. My Ipod was blasting, body temp was rising, and I was breathing in some serious air. The next thing I noticed was almost the best highlight of my trip! There neighborhood was full of HILLS! BIG hills, small hills, and rolling hills everywhere! This was gonna be great!
My workout turned into one of the best runs I have EVER had! The different roads and the inclines/declines of the hills took me just out of what I was "used to" with running. The steep climbs allowed for serious interval training and looking ahead to the next rolling hilltop allowed for some serious mind games! Minus the bridge, everywhere in SC is flat. This was SUCH a welcome change! A new environment, a new workout, an escape from the norm! I loved it!
45 min later I coasted back into their driveway, feeling like a new man! Just a small little break in routine, a little music, and the desire to sweat...and I had returned back, focused, energized, and ready to share brakfast, and the day, with my family!
As your training this week, accept the challenge and embrace a change in routine. As your coach, I promise to help by throwing in a few twists as well. Look at these moments as opportunities, not excuses to give in or give up! Not only will your body react to these changes and become stronger and more efficient, but you may just find that the mind and spirit get a little "refreshing" as well!
3...2...1...Go!
In health and God Bless,
WG
Post all scores/times/reps/loads/modifications to comments.
4.23.2010
REVENGE
For Time 10-1:
Thrusters (95/65)
Box Jump
Burpee
"You can never get ahead of someone...as long as you're trying to get even with them...SPRINT past..."
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Thrusters (95/65)
Box Jump
Burpee
"You can never get ahead of someone...as long as you're trying to get even with them...SPRINT past..."
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4.22.2010
"A-TRAIN" : Sessions at 5:30 and 6:30 Tonight
Happy 18th Birthday Alicia!! We LOVE having you with us, and hope you have an amazing day!! And here's a little birthday present from us to you...
5 Rounds For Time:
18 Front Squats (95/65)
18 Split Jerks (95/65)
18 WTD Situps (45/25)
"For the great will be made humble...and the humble will be made great..."
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4.21.2010
BAD SANTA
For Time:
800m Run
75 Squats
25 Push Press (95/65)
75 KB Swings
25 Pull Ups
75 Sit Ups
800m Run
"Who says Christmas only comes once a year..."
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800m Run
75 Squats
25 Push Press (95/65)
75 KB Swings
25 Pull Ups
75 Sit Ups
800m Run
"Who says Christmas only comes once a year..."
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4.20.2010
RECKONING
For Time:
21-15-9
Deadlift (225/155)
KB Swings (70/50)
Renegade Rows/Arm
"Someday this will all come to end...and you will be forced to face you every fear..."
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21-15-9
Deadlift (225/155)
KB Swings (70/50)
Renegade Rows/Arm
"Someday this will all come to end...and you will be forced to face you every fear..."
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4.19.2010
EASY E GETS LEVEL 1
Just wanted to send a quick "Congratulations" to one of our very own...
Elyse, AKA "Easy E" recently made the trip to Park City, Utah is search of fine-tuning her CrossFit game! What she came back with was a "CrossFit Level 1 certified" accolade!
E has truly embraced everything that CrossFit is about, and obtaining this cert was only the next step in her journey! CrossFit Charleston, continues to wish you the absolute best of luck, not only in CrossFit, but in life! Your an amazing woman, an awesome friend to us all, and we love having you as part of our fam!
oh yeah... E also made the trip to Sectionals in April, QUALIFIED, and with be representin' CrossFit Charleston hard, at regionals, in Jacksonville in May!! "GET SOME"..FOR TIME! Goodluck E! We're behind you 100000%!
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STAND ALONE
4 Rounds For Time:
15 SDHP
15 Box Jumps/Squat Jumps
15 NS Push Ups
"It's the drive inside...that sets you apart from the rest..."
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15 SDHP
15 Box Jumps/Squat Jumps
15 NS Push Ups
"It's the drive inside...that sets you apart from the rest..."
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4.15.2010
IN THE TRENCHES
AMRAP= 30 min
5 OVH Squats (135/95)
7 Ring Push Ups
9 Wall Ball
"Day after day...rep after rep..."
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5 OVH Squats (135/95)
7 Ring Push Ups
9 Wall Ball
"Day after day...rep after rep..."
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4.14.2010
UNLEASH
AMRAP= 20 min
6 Burpees
8 Push Press (95/65)
10 Floor Wipers
"Right now we are patiently waiting...to EXPLODE..."
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6 Burpees
8 Push Press (95/65)
10 Floor Wipers
"Right now we are patiently waiting...to EXPLODE..."
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4.13.2010
RISE UP
4 Rounds for Time:
12 Pull Ups
12 BW Deadlifts
200 m Sprint
18 Box Jumps
"How high can you get..."
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12 Pull Ups
12 BW Deadlifts
200 m Sprint
18 Box Jumps
"How high can you get..."
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4.12.2010
REDIRECT
6 Rounds For Time:
400m Run/500m Row
15 Snatch Balance (95/65)
"The negative will always be present...but a person willing to keep in the fight despite all of this...has already claimed the victory..."
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400m Run/500m Row
15 Snatch Balance (95/65)
"The negative will always be present...but a person willing to keep in the fight despite all of this...has already claimed the victory..."
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4.08.2010
LIFE SENTENCE
3 Rounds For Time:
25 Squats Cleans (135/95)
12 Ring Pushups
"This is everything that you make of it...it can be all...or none..."
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25 Squats Cleans (135/95)
12 Ring Pushups
"This is everything that you make of it...it can be all...or none..."
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4.07.2010
CROSSFIT BASELINE- How FIT are YOU?
For Time:
500 m Row
40 BW Squat
30 Ab Mat Situps
20 Push Ups
10 Pullups
Chart:
Men, Women
3:45, 4:40 Elite
4:30, 5:35 Pro
5:15, 6:30 Expert
6:15, 7:30 Collegiate
7:15, 8:30 Intermediate
8:15, 9:30 Novice
9:15, 10:30 Beginner
10:00, 11:00 Cut-Off
courtesy Petranek Fitness
"When the smoke clears and the dust settles...where will you stand..."
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500 m Row
40 BW Squat
30 Ab Mat Situps
20 Push Ups
10 Pullups
Chart:
Men, Women
3:45, 4:40 Elite
4:30, 5:35 Pro
5:15, 6:30 Expert
6:15, 7:30 Collegiate
7:15, 8:30 Intermediate
8:15, 9:30 Novice
9:15, 10:30 Beginner
10:00, 11:00 Cut-Off
courtesy Petranek Fitness
"When the smoke clears and the dust settles...where will you stand..."
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4.06.2010
DEEP CLEAN
Max Reps= 11 min
Ground to Overhead any way possible (115/75)
"Sweat cleanses from the inside...its comes from places, a shower can never reach..."
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Ground to Overhead any way possible (115/75)
"Sweat cleanses from the inside...its comes from places, a shower can never reach..."
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4.05.2010
LONG ROAD TO RUIN
3 Rounds For Time:
50 Kb Swings (50/30)
40 Walking Lunges
30 Burpees
20 Push Press (95/65)
10 Thrusters (95/65)
"There is no quit...there is no turning back..."
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50 Kb Swings (50/30)
40 Walking Lunges
30 Burpees
20 Push Press (95/65)
10 Thrusters (95/65)
"There is no quit...there is no turning back..."
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4.04.2010
the strongHOLD: Coffee with Tabs...
April 4, 2010...
I shared a few sips of coffee this morning, sitting beside the bed of a friend, who currently is in a far less fortunate situation than I. The coffee, usually being the highlight of my mornings, meant little to nothing. I would've given up every sip, every taste, every smell...
And it wasn't just the coffee...
Watching Tabs smile, hearing her laugh, seeing the fight in her eye that Ive seen so many times in class, meant more than absolutely anything else in the entire world. She had pretty much just woken for the day and had already had a few other visitors. She looked great. Bright and strong...typical "Tabs."
The conversation was light, and the mood was mellow. Perfect. We talked about Easter and the gorgeous weather outside. We joked about the hospital food, and the massive amount of Easter candy that others had brought her. We talked about CrossFit. I also gave her a laundry list of the names of well-wishers that couldnt be there at the time...She smiled with every name she heard.
I'm not sure about the exact amount of time that I actually spent with her, but it really didnt matter. Every moment was special, and each moment more precious than the next. It was peaceful, calming, and in a way that only talking to Tabs can be.... "refreshing!"
She IS getting strong...She IS a fighter...and God willing...this girl IS going to recover! I've seen her reach deep, Ive watched her push, Ive watched her fear and then overcome! Tabs WILL NOT quit..... and this situation is no different!
Tabs, from the very bottom of my heart, and from the entire CrossFit Charleston family...We love you so much, and are praying God's healing. You are an incredible women, and a wonderful part of who we are. We are supporting you 1000% and, we know how very strong you are!! We pray that God rests your mind and restores your body, and we know that every single day will be just one little bit better than the last!
Thanks Tabs! Thank you for who you are, and for what you mean to all of us!! Use that fight inside of you girl! One day at a time...
God bless you Tabs, we're all praying for you, & we love you!
-Your entire CrossFit Charleston family
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I shared a few sips of coffee this morning, sitting beside the bed of a friend, who currently is in a far less fortunate situation than I. The coffee, usually being the highlight of my mornings, meant little to nothing. I would've given up every sip, every taste, every smell...
And it wasn't just the coffee...
Watching Tabs smile, hearing her laugh, seeing the fight in her eye that Ive seen so many times in class, meant more than absolutely anything else in the entire world. She had pretty much just woken for the day and had already had a few other visitors. She looked great. Bright and strong...typical "Tabs."
The conversation was light, and the mood was mellow. Perfect. We talked about Easter and the gorgeous weather outside. We joked about the hospital food, and the massive amount of Easter candy that others had brought her. We talked about CrossFit. I also gave her a laundry list of the names of well-wishers that couldnt be there at the time...She smiled with every name she heard.
I'm not sure about the exact amount of time that I actually spent with her, but it really didnt matter. Every moment was special, and each moment more precious than the next. It was peaceful, calming, and in a way that only talking to Tabs can be.... "refreshing!"
She IS getting strong...She IS a fighter...and God willing...this girl IS going to recover! I've seen her reach deep, Ive watched her push, Ive watched her fear and then overcome! Tabs WILL NOT quit..... and this situation is no different!
Tabs, from the very bottom of my heart, and from the entire CrossFit Charleston family...We love you so much, and are praying God's healing. You are an incredible women, and a wonderful part of who we are. We are supporting you 1000% and, we know how very strong you are!! We pray that God rests your mind and restores your body, and we know that every single day will be just one little bit better than the last!
Thanks Tabs! Thank you for who you are, and for what you mean to all of us!! Use that fight inside of you girl! One day at a time...
God bless you Tabs, we're all praying for you, & we love you!
-Your entire CrossFit Charleston family
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4.01.2010
300
For Time:
25 Pullups
50 Deadlift (135/95)
50 Push Ups
50 Broad Jumps
50 Floor Wipers
25 KB Clean+Press/Arm
25 Pull Ups
"They had NO choice...it was fight...or die..."
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25 Pullups
50 Deadlift (135/95)
50 Push Ups
50 Broad Jumps
50 Floor Wipers
25 KB Clean+Press/Arm
25 Pull Ups
"They had NO choice...it was fight...or die..."
Post all scores/times/reps/loads/modifcations to comments.
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