PASSION OVER PROFIT

BRING YOUR BOWLING MONEY!! $15 CASH! THANK YOU!

8 Rounds For Time:
10 Burpees
10 Split Jerks (115/75)
...then finish with 400m Sprint

"Money goes, trends change, resources run dry...but the true value of it all...is what you hold in your heart..."

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ATHLETE SPOTLIGHT PROFILE: RYAN AND J-RIDDLE!!

How long have you been CrossFitting?

Jennifer: I can't believe it's already been 6 months! I can still remember my first week where lifting a cup to mouth was excruciating after we did Helen on Steroids...I really didn't know it was possible for every muscle in my body to be that sore....

Ryan: Celebrating 6 months in February! Doesn’t seem like a long time, but in CrossFit years, that’s a long time!

Favorite Exercise or (WOD) Workout of Day?

J:Pretty much anything that doesn't involve lifting overhead. Arms are my weakness so I love workouts with squats, deadlifts and running!
R: I really enjoy “Cindy” and any other bodyweight WODs.

Least fav exercise or (WOD) Workout of Day?

J:That would definitely have to be Murph. Push-ups kill me!
R: I try to like most of them, but “Filthy 50” and I don’t really get along. Thrusters take the cake for the most evil exercise out there.

Whats the biggest improvement in your CrossFit game that have seen?

J:I started off in pretty rough shape...it took me about 2 months to actually jump up on a box. Finally being able to do double-unders and consecutive push-ups was my biggest accomplishment thus far.

R: That I can actually finish a workout! Ha, I wasn’t exactly in tiptop shape when I started, so I’m just really excited that I can at least finish a workout without totally embarrassing myself and wanting to pass out. I still have a long way to go with strength and cardio, but I feel like CrossFit makes me better every day. I’m usually chasing everyone else in our class, but it’s a start!

What's the biggest lifestyle/behavioral/health improvement have you seen from CrossFit?

J:I don't get nearly as many colds (i've only had one this year which is amazing)! I feel healthier, stronger and have a lot more energy. Crossfit has also made Ryan and I completely change our eating habits. We feel better when we eat lean meat and veggies instead of loading up on lots of processed carbs like we would in the past. We still have a major obsession with candy but now we only "cheat" once or twice on the weekend.
R: I don’t exactly have a stress-free job, so coming into CrossFit after work does a world of good for me. My wife Jennifer and I have completely changed our lives because of CrossFit. We eat so much healthier now. Now I pass up Happy Hour to go to CrossFit or run outside, which is just crazy to think about! I feel as healthy as I did when I was playing sports competitively…

Coolest place you've ever CrossFitted?

J: Crossfit Charleston, obviously! I have yet to visit another box, but it would be tough competition...
R: I'm only an infant-CrossFitter, so only CrossFit Charleston...can't imagine anywhere else!

Future CrossFit goals?

J: PULL-UPS! I would love to do real pull-ups, not jumping, in a WOD. I can finally pull my body up so my arms are bent but I have yet to peer my head over the bar without bands. The bands were a great addition and I feel like I'm getting closer to my goal every day!

R: I’m still trying to kick that big body of mine up on the wall unassisted for a handstand pushup….working on it! I hope to knock out 25 unbroken pull-ups this spring and to complete Helen Rx sub 11 minutes. I want to keep up with that Dan Flynn guy, too…ha….

Future life goals not related to CrossFit?

J: I've never run a 10K and I'll do that soon in the Cooper River Bridge Run. Depending on how that goes, maybe a half marathon....
R: It’s been 10 years since I dunked a basketball and I’d love to do it again soon. Really sad that a 6’5” guy can’t dunk, but I’m as flat-footed as they come!

What's you favorite part being a part of CrossFit Charleston?

J: By far, the comradery, encouragement and motivation that the fellow Crossfitters provide. There's something really comforting to look across the room after a WOD and know another person is thinking the same thing as you ~ that workout was brutal! I think I would have trouble completing ANY workout without the encouragement of others when I can hardly do another thruster/push-up/renegade row!

R: Jennifer and I talk about it all the time but with CrossFit Charleston you feel like you’re part of a team. At the end of a really long WOD, there’s always someone there to cheer you on when you got nothing left…that’s definitely my favorite part.

What one thing would you say you love about CrossFit, to tell someone who doesn't do it yet?

J: I'm in the best shape of my life because of Crossfit! I thought I was in good shape when I played sports in high school but it doesn't compare to how I feel now. I've done workouts like Tae Bo and Body Pump at gyms in the past and I never saw a lot of results. I also never felt the urge to go to the gym consistently before I started Crossfit. Now I actually look forward to working out after work and I feel a huge sense of accomplishment after finishing a WOD.

R: I love the intensity of CrossFit and the fact that you can push yourself far past what you previously thought you could do. If you’re used to picking up a weight here and there and yawning your way through a treadmill session, CrossFit is the most welcomed and gratifying change you can make.

If you had an CrossFit nickname what would you want it to be? And why?

J: Will asked me if I had a nickname when I first started and I responded "Lightning", which is a complete lie, ha. Ryan calls me Sniffy because I USED to get colds all the time....so I definitely think we are going to have to go back to Lightning and maybe one day I'll live up to the nickname!
R: Gumby is probably the most fitting, given my stature and what I look like when I do squats! If that doesn’t stick, Big Riddle will do just fine…

Ryan and Jennifer,

Words CANNOT describe how grateful I am to have a pair like the both of you coming to this gym!! As athletes, both of you have made monumental gains in all areas involved with CrossFit! I greatly look forward to watching you both improve as time goes on! As people, I am humbled to call you friends! Your willingness to learn, be respectful during class, and just your overall spirit and desire to bring positive energy into the box everynight, is something I can never repay you for, but will forever be grateful!! I truly love having both of you in this place, and can only thank you from the bottom of my heart for being such great athletes and friends!! See ya both real soon...

WG

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'08

30 Reps For Time:
Squat Clean to Thruster* (135/95)

*must be one solid movement with no pause, sticking point, or transition time...

"Why do we train so hard... because 'easy' is what makes people average..."

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2.23.11

Warm Up:

WTD Box Step Ups

Ring Push Ups

DUs

For Time:

WTD 400m Run

...then 7 Rounds of...

7 KB/DB Snatch/Arm

7 Squat Jumps (45#)

7 KB/DB Floor Wipers/Arm

...then finish with...

WTD 400m Run

"It was great...except for the weighted runs..." -SS

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CROSSFIT BLOOD: AIR FORCE WOD

For Time: Loaded bar (95/65) and with 4 Burpees to start every min
20 Thrusters
20 SDHP
20 Push Jerk
20 OVH Squats
20 Front Squats

"Just another one of those days at the gym... which is why I love it right down to my very core..."

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BECOME NEW

Warm Up: 3x

100 Jump Rope

10 Push Ups

10 Situps

10 Lunge Stretch

1 Max HS Hold

For Time:

2400m Run

30 Squats

10 K2E

800m Run

30 Squats

10 K2E

400m Run

30 Squats

10 K2E

"There is beauty in every fresh start you make..."

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2.17.11

Warm Up: Partner Resistance Runs

5 Rounds For Time:
9 Hang Power Cleans (135/95)
9 Box Jumps (24")

"Success is not measured in an amount of money or status acquired...it is a measure of the legacy that you leave when your time is up..."

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2.16.11

Congratulations Bulldog, on 1 year of CrossFit! The progress you have made,has been tremendous, and I look forward to watching you continue in the future!! Best of luck with everything, and I'm so glad you are a part of our group!! Keep it up the hard work! The small victories are worth it!! ;) Air Force WOD next week!

For Time: (35/25#) DB/KB
35 Swings
35 Sit Ups
35 Squats
200m WTD Run
35 Thrusters
35 K2E
35 Squats
200m WTD Run
35 Pull Ups

"You must be able to listen to your body...in order to become your best inner athlete..."



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2.15.11

Warm Up: K2E Ladder

Deadlift Practice

3 Rounds For Time:
400m Run
50 Push Ups (Hand Release)

"You must know your goals, and work tirelessly to achieve them...otherwise, you're just a dreamer..."

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2.14.11

Warm Up: HandStand Skill Work

8 Rounds For Time:
8 Burpees
100m Sprint
1 Rope Climb/7 Pull Ups

"Will you believe everything they say...or will you trust whats in your heart..."

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2.10.11

AMRAP 7 Min
7 Push Press (95/65)
7 Burpees

*rest 2 min*

AMRAP= 6 min
6 Power Cleans (95/65)
6 Push Ups

*rest 2 min*

AMRAP= 3 min
Max Thrusters (95/65)

"If you don't get excited about this...you may be in the wrong place..."

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2.9.11

Warm Up:

Running Drills, Squats, Hollow Rocks

OVH SQUATS

5x5x5x5x5

3 Rounds For Time:

50 Double Unders

50 Box Jumps (24")

2o Ring Dips

"Strip it all the way down...and get down to true elements of it all..."

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2.8.11

21-15-9 For Time:
*800m Run to start each round...
Pull Ups
Burpees

"The strongest athlete, always stands alone..."

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2.7.11

WEDNESDAY 6:30PM CLASS WILL BE OUR FIRST SPECIALITY CLASS!!

MORE INFO TO FOLLOW SOON... but for now, the above is a sneak peak...

10-1 For Time:

Front Squat (95/65)
SDHP (95/65)
...and finish with (included in time)
50 WTD Situps (45/25)

"Forged in steel...built on strength..."

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PICK YOUR POISON

Athlete choses from one of the the two variables, and must remain with that pick for all 8 intervals...

8 Rounds
200m Sprint
10 NS Push Ups

or...

200m Sprint
10 Toes to Rings/Bar

"Train your weaknesses...you are a stronger athlete for it in the end..."

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CROSSFIT BLOOD: DIANE

21-15-9 For Time
Deadlift (225/185)
HSPU
"Learn to 'create separation' between you and your opponent...be willing to go to places they've never dreamt of..."
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2.1.11

4 Rounds For Time:

25 Steps OVH Barbell Lunges (65/45)

15 Pull Ups

"One down...eleven more to go..."

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