4 Rounds For Time:
400m Run
20 KB Swings
20 Box Jumps
400m Run
15Wall Ball
15 Sit Ups
400m Run
10 WTD Step ups
10 Burpees
"Just enough to knock the chalk off..."
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8.31.2010
8.30.2010
CROSSFIT BLOOD: GRACE
There will be NO Run class tonight...it will resume next Monday.
Session tonight will be at 6:30 ONLY....ALL are all welcome!!
30 Reps For Time:
Ground to Overhead (135/95)
"We all have our passions in this world...let the world see yours..."
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Session tonight will be at 6:30 ONLY....ALL are all welcome!!
30 Reps For Time:
Ground to Overhead (135/95)
"We all have our passions in this world...let the world see yours..."
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8.26.2010
SMELLY ZU
For Time:
20 KB Swings
40 Deadlift (205/135)
20 Hanging L Raises
40 Box Jumps
20 Thrusters (65/45)
"Is your level of sacrifice great enough...to make you greater..."
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20 KB Swings
40 Deadlift (205/135)
20 Hanging L Raises
40 Box Jumps
20 Thrusters (65/45)
"Is your level of sacrifice great enough...to make you greater..."
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8.25.2010
"PUSHING" HELEN "ON STEROIDS"
-inspired from 2010 CrossFit Games Wod (...they did pull-ups tho!) Sorry to 6 am crew for the few extra reps! My BAD!
For Time:
1200m Run
63 KB Swings (50/30)
36 Push Ups (Hand release)
800m Run
42 KB Swings
24 Push Ups
400m Run
21 KB Swings
12 Push Ups
"I dont wanna miss one second of this..."
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For Time:
1200m Run
63 KB Swings (50/30)
36 Push Ups (Hand release)
800m Run
42 KB Swings
24 Push Ups
400m Run
21 KB Swings
12 Push Ups
"I dont wanna miss one second of this..."
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8.24.2010
CATCH ME IF YOU CAN
13 ROUNDS
100m Sprint
then...
10 to 1
Burpees
Knees to Elbows
"The strongest athlete is the one that looks at a WOD...knows it plays into their weaknesses versus there strengths...but yet still attacks it with heart, desire, and intensity..."
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100m Sprint
then...
10 to 1
Burpees
Knees to Elbows
"The strongest athlete is the one that looks at a WOD...knows it plays into their weaknesses versus there strengths...but yet still attacks it with heart, desire, and intensity..."
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8.23.2010
SPLIT JERKS and CINDY
Split Jerks
5x5
then...
AMRAP=20min
5 Pull Ups
10 Push Ups
15 Squats
"Go hard or go home..."
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5x5
then...
AMRAP=20min
5 Pull Ups
10 Push Ups
15 Squats
"Go hard or go home..."
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8.22.2010
CrossFit Charleston Athlete Spotlight: Melissa "MO" Ohlson
How long have you been CrossFitting?
Since February/March of this year.
Since February/March of this year.
Favorite Exercise or (WOD) Workout of Day?
My absolute favorite workout was the one we did on a Saturday - groups of 3 at a time (it was me, Blake and Natalie together - a blast!): 5 exercises, 60 seconds each exercise with 1 minute break in between - 3 rounds! If I remember correctly it was wall balls, front squats (?), push presses, box jumps, rowing machine - it was a killer but the part I loved the most was everyone cheering one another on and working together to keep each other going! That's what is so fun about Crossfit! The WOD is called "Fight Gone Bad" Mo!!
My absolute favorite workout was the one we did on a Saturday - groups of 3 at a time (it was me, Blake and Natalie together - a blast!): 5 exercises, 60 seconds each exercise with 1 minute break in between - 3 rounds! If I remember correctly it was wall balls, front squats (?), push presses, box jumps, rowing machine - it was a killer but the part I loved the most was everyone cheering one another on and working together to keep each other going! That's what is so fun about Crossfit! The WOD is called "Fight Gone Bad" Mo!!
Least fav exercise or (WOD) Workout of Day?
I can't think of a single WOD in particular, but I am not a "fan" of overhead squats.... HOWEVER, the Sat workout (Tabata) we recently did (20 sec on 10 sec off) I could do without FOREVER - I still cannot straighten my arms!
I can't think of a single WOD in particular, but I am not a "fan" of overhead squats.... HOWEVER, the Sat workout (Tabata) we recently did (20 sec on 10 sec off) I could do without FOREVER - I still cannot straighten my arms!
Whats the biggest improvement in your CrossFit game that have seen?
No joke, my biggest improvement is that I now attend Crossfit without first having a mini-nervous-breakdown before the WOD is called out! For the first three months I'd be so nauseous before a WOD, waiting with clenched teeth what the workout would be... I'd think on my drive in, "oh man, what if I won't be able to do this?" But the more and more you attend you realize that you CAN do this - and it's the feeling I get after every class that, "wow, I DID THAT! - how many people can do that? " So it's a mental improvement above all.
But I'm also proud of the physical improvements too - I can now finally do a PULL-UP and will never forget the day I did one; and the day I finally climbed the rope!
No joke, my biggest improvement is that I now attend Crossfit without first having a mini-nervous-breakdown before the WOD is called out! For the first three months I'd be so nauseous before a WOD, waiting with clenched teeth what the workout would be... I'd think on my drive in, "oh man, what if I won't be able to do this?" But the more and more you attend you realize that you CAN do this - and it's the feeling I get after every class that, "wow, I DID THAT! - how many people can do that? " So it's a mental improvement above all.
But I'm also proud of the physical improvements too - I can now finally do a PULL-UP and will never forget the day I did one; and the day I finally climbed the rope!
What's the biggest lifestyle/behavioral/health improvement have you seen from CrossFit?
Well, my running has gotten much better, and as a runner I'm happy with that.
Health-wise, these workouts only further my desire to fuel my body with the right foods/nutrients....and seeing how my body has gotten stronger and leaner helps to motivate.
I can also now carry (or is that drag......?) both boys, some 35+ pounds each, up the stairs when the need arises! This may sound sad to some of you, but the greatest thing was the day my husband Blake told me my body looks the best it has since he has met me! 11 1/2 years and two kids later - that makes me happy happy happy! Now, I could have taken that as an insult (he met me when I was a bubbly dietetic intern at 24 years old for goodness' sake!) but I have NEVER done resistance training to the degree we do here, so I'm sticking with that being the "key" to it all!
Well, my running has gotten much better, and as a runner I'm happy with that.
Health-wise, these workouts only further my desire to fuel my body with the right foods/nutrients....and seeing how my body has gotten stronger and leaner helps to motivate.
I can also now carry (or is that drag......?) both boys, some 35+ pounds each, up the stairs when the need arises! This may sound sad to some of you, but the greatest thing was the day my husband Blake told me my body looks the best it has since he has met me! 11 1/2 years and two kids later - that makes me happy happy happy! Now, I could have taken that as an insult (he met me when I was a bubbly dietetic intern at 24 years old for goodness' sake!) but I have NEVER done resistance training to the degree we do here, so I'm sticking with that being the "key" to it all!
Coolest place you've ever CrossFitted? CrossFit Charleston in beautiful Charleston, SC....the ONLY place!
Future CrossFit goals? Keep on keepin on! One WOD at a time accomplishing small things like more reps, more weight, faster speed.....just to maintain the "high" I get to start my day off on a good foot after a WOD.
Future life goals not related to CrossFit? Keep trying to convince people that what they put into their body (food and drink) now and in the future has a significant impact on EVERYTHING in their lives. And passing on our desire to lead healthy, active lifestyles to our kids.....
What one thing would you say you love about CrossFit, to tell someone who doesn't do it yet? You CAN do it and the feeling of accomplishment after a workout far exceeds the short-term strain/pain of a workout! It is invigorating!
If you had an CrossFit nickname what would you want it to be? And Y? seriously!
I'm quite happy with "MO"
I'm quite happy with "MO"
MO: As your coach, watching you progress as a CrossFit athlete has been extremely rewarding!! Without coming from a strong strength training background, your heart and determination has carried you through while your body takes time to build new strength! I look forward to your continued progress and cant wait for you to fine-tune some of these new skills, and maybe even come compete with us someday!! ;) We love having you as part of the 6am crew, as only a certain few can "bring the fire" at the awful time...BUT WE CERTAINLY KNOW YOU CAN!! Thank you for all you do for CrossFit Charleston, and for being a key part of our family!! 3, 2, 1..GO!
-WG
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8.19.2010
MESS
3 Rounds, 2 min rest b/w rounds...bring your own stopwatch/wristwatch if ya got one...
200m Run
20 Squats
200m Run
20 Pushups
200 m Run
20 Sit Ups
200m Run
20 Thrusters (95/65)
Why am I doing this? What do I want from it?... How hard am I willing to work to get it?
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200m Run
20 Squats
200m Run
20 Pushups
200 m Run
20 Sit Ups
200m Run
20 Thrusters (95/65)
Why am I doing this? What do I want from it?... How hard am I willing to work to get it?
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8.18.2010
FORESHADOW
Push Press
5x5x5x5x5
3 Rounds For Time:
20 1Arm KB Swing/Arm
20 DU or 120 Singles
20 Wall Ball
20 WTD SitUps
"Better sleep with one eye open..."
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5x5x5x5x5
3 Rounds For Time:
20 1Arm KB Swing/Arm
20 DU or 120 Singles
20 Wall Ball
20 WTD SitUps
"Better sleep with one eye open..."
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8.17.2010
O LIFT DAY: DEADLIFT (plus met con)
Deadlift
5x5x5x5x5
3 Rounds For Time:
Bear Crawl x4
Squat Jumps x10
KB Swing/Catch x20
"Welcome...This is your life..."
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5x5x5x5x5
3 Rounds For Time:
Bear Crawl x4
Squat Jumps x10
KB Swing/Catch x20
"Welcome...This is your life..."
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8.16.2010
CROSSFIT BLOOD: HELEN
Kiawah Run Training Starts TONIGHT: 5pm at the facility! Bring lots of water and a sports drink!!
3 Rounds For Time:
400m Run
21 KB Swings
12 Pull Ups
"You must believe in yourself...no one else will do it for you..."
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3 Rounds For Time:
400m Run
21 KB Swings
12 Pull Ups
"You must believe in yourself...no one else will do it for you..."
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8.15.2010
Upcoming Events...
Kiawah Run Training:
CrossFit Charleston has formed a team to run the Kiawah Half Marathon...
13.1 miles from Start to Finish! We are extremely excited about this and are happy to take a group of peeps with us! However, even despite the warm temperatures, our training must start NOW....
Monday August 16th at 5:00pm, "CrossFit Endurance" certified coach Josh Hartzell and myself, will be instructing a class to prep for this run. We will cover the mechanics of proper runnning technique, a few skills and drills, and we will finish with an endurance WOD. This class is Free to attend, and all are welcome. Even if dont plan to run the Kiawah, this is an excellent chance to improve your running and endurance... Please bring PLENTY of water, and if you know you're coming, feel free to RSVP!
"Inner -FIRE" 1st Annual:
Saturday Sept 18th...we will be hosting an inter-facility competition!! Members of CrossFit Charleston ONLY (and a few special guests!!) 4 WODS, 1 day, scoring system, and prizes for the top three males, and top 3 females!! It's gonna be an amazing morning, and all levels of fitness are welcome! CrossFit IS a sport, and now its time to put all your hard training to the test!! Registration is now open at the box and its FREE to participate!! The days events will start at 8am.... Door prizes will be raffled, and spectators are welcome!
USMC Fort Jackson "Mud Run":
Saturday Sept 25th, we will be taking teams of 2, 3, or 4 to Fort Jackson, in Columbia SC, to "Get Dirty!" 4.5 miles of mud and obstacles... There will be NO Classes at the facility that day, so you better join a team and come have some fun!! Prove it to yourself that "you CAN do it" and that all this CrossFit training really works!! Check out the website, and then sign up at the box to reserve your spot on a team! This is gonna be a blast! http://www.usmcmudrun.org/index.html
Thank you all for another amazing week at CrossFit Charleston! Its been such a blessing watching this facilty take shape and build character!! Please continue to come here and give it your best...and in return, we promise to give you the best CrossFit training available, and also some really great events to help keep our community and CrossFit family going strong!! Love you all, enjoy your Sunday! See ya this week for some "REAL.RAW.RELENTLESS" training!
-WG
CrossFit Charleston has formed a team to run the Kiawah Half Marathon...
13.1 miles from Start to Finish! We are extremely excited about this and are happy to take a group of peeps with us! However, even despite the warm temperatures, our training must start NOW....
Monday August 16th at 5:00pm, "CrossFit Endurance" certified coach Josh Hartzell and myself, will be instructing a class to prep for this run. We will cover the mechanics of proper runnning technique, a few skills and drills, and we will finish with an endurance WOD. This class is Free to attend, and all are welcome. Even if dont plan to run the Kiawah, this is an excellent chance to improve your running and endurance... Please bring PLENTY of water, and if you know you're coming, feel free to RSVP!
"Inner -FIRE" 1st Annual:
Saturday Sept 18th...we will be hosting an inter-facility competition!! Members of CrossFit Charleston ONLY (and a few special guests!!) 4 WODS, 1 day, scoring system, and prizes for the top three males, and top 3 females!! It's gonna be an amazing morning, and all levels of fitness are welcome! CrossFit IS a sport, and now its time to put all your hard training to the test!! Registration is now open at the box and its FREE to participate!! The days events will start at 8am.... Door prizes will be raffled, and spectators are welcome!
USMC Fort Jackson "Mud Run":
Saturday Sept 25th, we will be taking teams of 2, 3, or 4 to Fort Jackson, in Columbia SC, to "Get Dirty!" 4.5 miles of mud and obstacles... There will be NO Classes at the facility that day, so you better join a team and come have some fun!! Prove it to yourself that "you CAN do it" and that all this CrossFit training really works!! Check out the website, and then sign up at the box to reserve your spot on a team! This is gonna be a blast! http://www.usmcmudrun.org/index.html
Thank you all for another amazing week at CrossFit Charleston! Its been such a blessing watching this facilty take shape and build character!! Please continue to come here and give it your best...and in return, we promise to give you the best CrossFit training available, and also some really great events to help keep our community and CrossFit family going strong!! Love you all, enjoy your Sunday! See ya this week for some "REAL.RAW.RELENTLESS" training!
-WG
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8.12.2010
LIKE YOUR ODDS
AMRAP= 20 min
15 Squat Jump
12 Turkish Get Up
9 Snatch
6 Planche Pushup
3 Pull-ups
"Its simple...Choices and actions become consequences..."
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15 Squat Jump
12 Turkish Get Up
9 Snatch
6 Planche Pushup
3 Pull-ups
"Its simple...Choices and actions become consequences..."
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8.11.2010
LEFT FOR DEAD
5 Rounds For Time:
5 HSPU
10 K2E
10 Squat Clean to Press (65/45)
"We're gonna start slow...pick up some speed...and then steamroll EVERYBODY..."
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5 HSPU
10 K2E
10 Squat Clean to Press (65/45)
"We're gonna start slow...pick up some speed...and then steamroll EVERYBODY..."
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8.10.2010
LOVE AGAIN
6 Rounds for Time:
400m Run
25 1 Arm KB Swings/Arm
25 Wall Ball
25 Ground to Overhead (95/65)
25 Double Unders
"There is no half way...there is no 'kind-of'...this is what we love..."
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400m Run
25 1 Arm KB Swings/Arm
25 Wall Ball
25 Ground to Overhead (95/65)
25 Double Unders
"There is no half way...there is no 'kind-of'...this is what we love..."
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8.09.2010
HAUNT ME
AMRAP= 15min
5 Pull Ups
7 Burpees
9 Front Squats (135/95)
"Leave the memories alone..."
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5 Pull Ups
7 Burpees
9 Front Squats (135/95)
"Leave the memories alone..."
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8.05.2010
PENALTY
For Time:
25 Deadlifts (115/75)
25 K2E
25 Box Jumps
25 Deadlifts
25 K2E
25 Box Jumps
25 Deadlifts
25 K2E
25 Box Jumps
During each new minute of the WOD, every athlete must stop the exercise they are on, and complete 4 burpees, before continuing there current reps. The faster you move, the less burpees you do!!
"You do the crime...you do the time..."
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25 Deadlifts (115/75)
25 K2E
25 Box Jumps
25 Deadlifts
25 K2E
25 Box Jumps
25 Deadlifts
25 K2E
25 Box Jumps
During each new minute of the WOD, every athlete must stop the exercise they are on, and complete 4 burpees, before continuing there current reps. The faster you move, the less burpees you do!!
"You do the crime...you do the time..."
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8.04.2010
SNATCH + "KAREN"
Power Snatch
5x5x5x5x5
For Time:
150 Wall Ball
"Pain, anger, or fear...embrace it...and step forward..."
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5x5x5x5x5
For Time:
150 Wall Ball
"Pain, anger, or fear...embrace it...and step forward..."
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8.03.2010
MEAT
3 Rounds for Time:
12 Hang Clean (135/95)
15 Floor Wipers
18 Kb Swings (50/30)
400 m Run
"This is my kinda stuff..."
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12 Hang Clean (135/95)
15 Floor Wipers
18 Kb Swings (50/30)
400 m Run
"This is my kinda stuff..."
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8.02.2010
SO COLD
For Time: 21-15-9, with 200m Run at end of each round...
OVH Squats (95/65)
Ring Push Ups
Wall Ball
"Real...Raw...Relentless...Whats it mean to you..."
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OVH Squats (95/65)
Ring Push Ups
Wall Ball
"Real...Raw...Relentless...Whats it mean to you..."
Post all scores/times/reps/loads/modifcations to comments.
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