8.31.2011

SLEEP OR SUCCESS

The most inspiring training I have ever seen.... props to Todd Gray for sharing it.

HUSTLE...
http://www.worldstarhiphop.com/videos/video.php?v=wshhb5V7kQ2o75Qr4upB

AMRAP= 22min
8 Push Press (95/65)
8 Burpees
16 Lunges
16 Double Unders

"You'll only be successful when your will for that...is greater than your will to even breath..."

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8.30.2011

FINISH W/ FIRE

Warm Up: 2 Cycles
800m Run
25 Toes to Rings

then...
Max Ring Hold
-Chest to Rings
-Extended Dip

For Time:
25 Pull Ups
50 Squats
50 Renegade Rows/Arm
50 Squats
25 Pull Ups

"Everyone starts out hot...but those who finish, still sprinting, win the race..."

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8.28.2011

8.29.11

For Time:
200m Run
12 Squat Clean Thruster (115/75#)
200m Run
10 Squat Clean Thruster
200m Run
8 Squat Clean Thruster
200m Run
6 Squat Clean Thruster
200m Run
4 Squat Clean Thruster
200m Run
2 Squat Clean Thruster

"Fun and easy are not necessarily the same...and as CrossFitters we live on the edge of embracing intensity and adversity in our training, as a means to excel as athletes..."

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8.25.2011

TRAINING DAY


















Warm Up:

1000m Row Time Trial

Movement Prep


Training Sets: Athlete will have their choice to work on either Snatches, OVH Squats, or Squat Snatches for sets of 10. Each set will be followed by a set of Wall Ball Sit Ups for 15. This will not be timed, and the focus will be on developing form. Athletes will complete between 5 and 6 sets of each movement.


Team Rope Climb WOD @ the end of WOD... TBD!


"And if we just take a step back...a bigger picture we may view..."


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8.24.2011

IRENE

21-15-9 For Time:
Burpees
Thrusters (95/65#)

"It's like standing in the eye of the storm..."

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8.23.2011

BLACK ROSE

Warm Up:
Handstand Work
Running Drills

For Time:
400m Run
15 Ring Dips
30 KB Swings (50/30#)
800m Run
25 Ring Dips
40 KB Swings
1200m Run
35 Ring Dips
50 KB Swings

"There's no room for shades of gray..."

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8.22.2011

8.22.11

Jaime Debiasse, from Serenity Now Yoga, will be here instructing a yoga class from 6:30pm-7:30pm! Cost is $10... and all are encouraged to join!!!

Check out the promo video for the latest, most EPIC CrossFit Event coming to our very own Charleston, South Carolina!! Anybody wanna represent for CrossFit Charleston!?
http://www.youtube.com/watch?v=hqmybWo1Qj0

Warm Up: 3 Cycles
300m Row
12 Toes to Bar

WOD#1: For Time:
50 DeadLifts (225/165#) *Athlete must control bar at all time (i.e....no dropping, bouncing, ect)

WOD #2: 3 Round For Time:
26 Air Squats
13 Pull Ups

"The team is always greater than the individual..."

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8.18.2011

YOUR WISH

Man-Night is this Saturday at 7pm, Liberty Tap Room, in Mt. Pleasant!! Come early, have a cold brew and some food, stay til whenever!! Lookin' forward to a good time...

Warm Up: Boat Races, Supermans, Sit Ups

Skill Work: Power Clean and Squat Cleans

10 to 5 For Time:
Power Cleans or Squat Cleans, athletes choice (165/115#)
Cross-Over Push Ups

"Ask and you shall receive...."

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8.17.2011

CROSSFIT BLOOD: KELLY

Warm Up:
Running Drills

5 Rounds For Time:
400m Run
30 Box Jumps (24")
30 Wall Balls (20/14)

"This one needs an intermission..."

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8.16.2011

HOT SPOT

Warm Up: Rowing Intervals

For Time:
1 mile Run
200 KB Swings* (50/30)

*There is a 6 Burpee Penalty everytime the KB stops swinging...

then, after max recovery...

Find your 1RM Clean and Jerk

"The BOX is going live..."

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8.15.2011

8.15.11

Monday and Wednesday night WODs will be at 4:30 and 5:30 ONLY starting tonight through the end of August. There will be no Skool of Swole WODs during that time either, but our next yoga class with Jaime will be 8/22 at 6:30pm!
Also, I will be sending an email mid-week containing the details about our Skool of Swole programming, and some new class options starting after Labor Day!! Thank you so much for your cooperation!

Partner Warm Up:
1 Mile Run
50 Pull Ups

5 Rounds For Time:
12 SDHP (115/75)
24 OVH Lunges (45/25)

"Confidence is not bought, stolen, or borrowed...the only way to get it...is to earn it..."

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8.14.2011

ATHLETE SPOTLIGHT: STACEY SIGMON






















Siggy doing burpees over the bar, in a Team WOD, with Kory!!


How long have you been CrossFitting?
I think maybe 6 months. . .

Favorite Exercise or (WOD) Workout of Day?

I like “Homewrecker” in a self torture kind of way. That workout is a reminder of why I have come to love Crossfit: all of the movements are totally doable, but in my previous gym days or when working out alone I would have likely made it through 8 rounds and felt accomplished. It’s the energy and support of Crossfit Charleston that pushes me through 40 rounds.

Least fav exercise or (WOD) Workout of Day?

Anything with double unders. These are so mentally and physically challenging for me. Plus, when I leave the gym I am usually black and blue.

Whats the biggest improvement in your CrossFit game that have seen?
My strength: I have always been interested in and actively involved in fitness, but I have never done anything close to the weight training we do at the Box! I can see major improvement in my strength and also my energy level!

What's the biggest lifestyle/behavioral/health improvement have you seen from CrossFit?
Well, the workouts are always changing and there seems to be a different focus each week, so the monotony of going to a standard gym and doing the same exercises day in and day out is no longer an issue. I never get bored so I no longer think of training as something to check off of my to-do list – I look forward to going each day! Because of this, I continue to see positive changes in my overall wellbeing.
Also, being a part of Crossfit has encouraged both Jason and me to try out the “paleo” lifestyle! Though, we are no longer as stringent with the diet as we used to be, we both enjoyed the challenges of cooking and living “paleo” – and both recognize noticeable changes in our bodies, minds and energy levels!

Coolest place you've ever CrossFitted?
Crossfit Charleston, of course!

Future CrossFit goals?

To do a REAL pull-up! I have been trying for years! I am closer than I have ever been – and I am totally looking forward to getting rid of the bands!

Future life goals not related to CrossFit? To continue to challenge myself. . .in ALL areas of my life!

What's your favorite part being a part of CrossFit Charleston?
The people! I would imagine this is a common answer for this question, but Crossfit Charleston is like a family! I have belonged to a gym for as long as I can remember and never have I had the experience as I have at Crossfit! Not only do I have encouraging and supportive athletes and coaches around me at the gym; but I have also made an entire new group of friends – which I LOVE!

What one thing would you say you love about CrossFit, to tell someone who doesn't do it yet?
I love that I constantly surprise myself. Everyday there is a new challenge

If you had a CrossFit nickname what would you want it to be? And why?
I have so many already – Sig, Siggy, Siggle (or any variation of “Sig”) – that when someone actually refers to me as “Stacey” I am caught a bit off guard! I love all my nicknames, so keep ‘em coming!


Siggy, thank you so much for always being such a positive ray of light at the BOX! Watching you grow as an athlete, has been incredible and we only wish you all the best in your continued success! Thank you for having the drive to stay consistant, during these warm summer months! Go get that pull up girl!! Its time!! Your an amazing athlete and person Siggy, and we ALL love having you with us at CrossFit Charleston!!


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8.11.2011

8.11.11

Warm Up:
1000m Row
Handstand Push Up Practice

4 Rounds For Time:
100m Sprint
Bear Crawl 60'

then rest 10 min, while prepping Deadlifts and Box Jumps, then...

5 Rounds For Time:
6 DeadLifts (245/185)
6 Box Jumps

"The reward is watching others achieve because of an environment you've created..."


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8.10.2011

8.10.11

Warm Up: 3 cycles
200m Row
10 Pull Ups
Samson Stretch length of floor x2
25 KB Swings

5 Rounds For Time:
10 Navy Seal Push Ups
10 Pistol Squats (5 per leg)
10 WTD Sit Ups (45/25)

"Be truly grateful for every small blessing that God has placed in your life..."

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8.09.2011

8.9.11
















For Time, partitioned however athlete chooses, with a 17 min Cap:

65 Power Cleans (135/95#)

65 Burpee Pull Ups


"We will stay true to who we are...and most importantly...what we do..."


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8.07.2011

MATCH UP

Warm Up:
50 Knees to Elbows
200 Double Unders

3 Rounds For Time:
800m Run
25 Dips (Rings/Boxes/ect...)

"CrossFit is about celebrating life and fitness..."

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8.04.2011

the CYCLE: "300"

GUARANTEED: Water Balloon/Water Gun Fight will be in order after the 10am WOD on Saturday! Balloons will be provided, guns will be BYO... This will be AWESOME!!

For Time:
25 Pull Ups
50 Deadlifts (135/95#)
50 Push Ups
50 Box Jumps
50 Floor Wipers
50 DB/KB Clean and Press (35/25#)
25 Pull Ups

"Come release your inner-Spartan tonight..."

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8.03.2011

8.3.11

Warm Up:
100m Sprints x6

3 Rounds for Time:
200m WTD Tire/Sandbag Run
30 Wall Ball
30 Knees to Elbows
15 Push Press (135/95)

"Sometimes at the end of the day...all you have...is all you believe..."

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8.02.2011

"CROSSFIT 5K"

11min cap
Run 1 Mile
Max Backpack Squats in the time remaining... (45#)

rest 3 min

11 min cap
Run 1 mile
Max Pull Ups in the time remaining...

rest 3 min

11 min cap
Run 1 mile
Max Burpees in the time remaining...

Athlete will tally all "max reps" for one final score at the end!

"Destroy your ego...and pronounce you dead

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8.01.2011

the CYCLE: FRAN






















21-15-9 For Time:

Thrusters (95/65)

Pull Ups


"Motivation comes from a willingness to know what you want...and never being afraid to pursue it...."


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