TRICK OR TREAT

SKOOL OF SWOLE TONIGHT @6:30 pm! Power Cleans and Squat Cleans!

For Time:

800m Run

100 Squats

80 Double Unders

60 Sit Ups

40 Wall Balls

20 Pull Ups

10 HSPU

800m Run

"There's nothing like the thrill of cheating death..."

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CROSSFIT HERO WOD: "RANDY"

In honor of Randy Simmons, 51, a 27 year
LAPD veteran and SWAT team member
who was killed February 6 in the line of
duty. Our thoughts and prayers go out to
Officer Simmons' wife and two children.

Warm Up: 3 Cycles

200m Run

200m Row

9 K2E

8 Lunges/Leg

7 N.S. Push Ups

For Time:

75 Power Snatches (75/55#)

"Another day...another amazing opportunity..."

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10.26.11

Tabata: (20 seconds of work, 10 sec of rest, 8 rounds)

*90 sec rest between each exercise*

Deadlifts (185/135)

KB/DB Snatch (50/30)

Wall Walks

SandBag Squats

"If you want it...its right in front of you...so take it..."

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10.25.11

Warm Up:
Speed Ladder Work

For Time:
800m Run
25 Wall Balls
800m Run
25 Wall Balls
25 K2E
800m Run
25 Wall Ball
25 K2E
25 Clean and Jerks (135/95)

There is a 30 min cap on this entire WOD.

"Sometimes...its better not knowing..."

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10.24.11

Warm Up: 3 Cycles
200m Run
11 Squats
12 Swings
13 Burpees

21-15-9 For Time:
Box Jumps (24")
Clapping Push Ups
WTD Situps (25#)
then...

Athlete has 6 min to find their 1 Rep Max Thruster.
There is a 14 min cap on the entire WOD.

"Digging up the bottom of some very murky waters..."

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ATHLETE SPOTLIGHT: MARK BAILEY

How long have you been CrossFitting?

I believe it has been about 2 ½ years.


Favorite Exercise or (WOD) Workout of Day?

I like the weight lifting movements, mostly deadlifts and power cleans

Least fav exercise or (WOD) Workout of Day?

Anything that is an AMRAP. I like to know what is in front of me.


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

I can point to so many things. It sneaks up on you. But I think the ability to just move through the WODs due to increased aerobic capacity is the single biggest thing.

What's the biggest lifestyle/behavioral/health improvement have you seen from CrossFit? Again, the list is long; first, weight loss and the ability to maintain it. I have definitely seen an increase in strength and aerobic capacity. And finally, it is great tool for stress relief.

Coolest place you've ever CrossFitted?

I don’t have that many to choose from so I’ll just say the beach.

Future CrossFit goals?

Again, faster.

Future life goals not related to CrossFit?

Pay off the mortgages, travel and have fun.

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

It is definitely the opportunity to be around such a positive environment and a great group of people.

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

It had been the best overall way I have ever seen to maintain overall fitness. The group atmosphere and the makeup of the workouts create a fun environment. It keeps me coming back.

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

I’ll answer to just about anything.

Marky Mark, it has been a true privilege being able to watch you transform along your CrossFit journey! Thank you so much for your continued commitment to the program and to improving your health and fitness as an athlete!! You are a prime example of a little extra hard work, going a long way!! Keep working hard, and inspiring the new faces at the BOX! Hope to keep watching you progress my man!!

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CROSSFIT HERO WOD: "NATE"

In honor of Chief Petty Officer Nate Hardy,
who was killed Sunday February 4th during
combat operations in Iraq.
Nate is survived by his wife, Mindi, and his
infant son Parker.

AMRAP= 20 min

2 Muscle Ups (6 C2B Pull Ups + 6 Dips)

4 Handstand Push Ups

8 KB Swings

"We are defined by what we do...what we say...and how we act..."

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10.18.11

Warm Up:
500m Time Trial Row

For Time:
25 Pull Ups
5 Cleans (185/115#)
20 Pull Ups
4 Cleans
15 Pull Ups
3 Cleans
10 Pull Ups
2 Cleans
5 Pull Ups
1 Cleans

"Of all the words you couldve said...instead you sat in silence..."

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COLLISION

SKOOL OF SWOLE TONIGHT: OVERHEAD WORK (Press, Push Press, Split Jerks)

For Time:

10 to 1

SDHP (95/65)

Wall Ball

then 100 Double Unders...

then...

1 to 10

Power Cleans

Med Ball Burpees

"You're getting the very best of both worlds..."

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10.17.11

Warm Up:
500m Time Trial Row

For Time:
25 Pull Ups
5 Cleans (185/115#)
20 Pull Ups
4 Cleans
15 Pull Ups
3 Cleans
10 Pull Ups
2 Cleans
5 Pull Ups
1 Cleans

"Of all the words you couldve said...instead you sat in silence..."

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CROSSFIT HERO WOD: "RANKEL"

U.S. Marine Corps Sergeant John
Rankel, 23, of Speedway, IN, assigned
to 3d Battalion, 1st Marine Regiment,
1st Marine Division, 1 Marine
Expeditionary Force, based out of Camp
Pendleton, CA, was killed on June 7,
2010, while supporting combat
operations in Helmand Province,
Afghanistan.

He is survived by mother and stepfather
Don and Trisha Stockhoff; father and
stepmother, Kevin and Kim Rankel; and
brothers Nathan Stockhoff and Tyler
Rankel.

AMRAP= 20 Minutes
225 pound Deadlift, 6 reps

7 Burpee pull-ups

10 Kettlebell swings, 2 pood
Run 200 meters

"Honor their sacrifice...through your suffering..."

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10.12.11

Warm Up:

250m Run

25 Sit Ups

20 Push Ups

20 Lunges

4 Rounds For Time:

10 Thrusters (115/75)

15 Knees to Elbows

20 Box Jumps

1 Rope Climb

"This one has all the makings of been completely friggin terrible..."

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10.11.11

Warm Up:

150m Sprints

Group Ring Work

2 min Max Reps

Back Squats (135/95)

2 min Max Reps

Double Unders

21-15-9 For Time
Burpees

Chest to Bar Pull Ups

"Wash away the sugarcoat..."

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10.10.11

For Time:

200m Run

45 Push Ups

45 Double Unders

400m Run

35 KB Swings

35 Double Unders

600m Run

25 Push Ups

25 Double Unders

800m Run

15 KB Swings

15 Double Unders

"They see through you each and every time..."

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C'MON GROUPON!

WE ARE BEING FEATURED ON GROUPON TODAY!! ONLY $30 FOR A MONTH OF UNLIIMITED TRAINING!! COME CHECK OUT WHAT CROSSFIT, AND CROSSFIT CHARLESTON ARE ALL ABOUT!! WE ARE WELCOMING ALL LEVELS OF FITNESS SO COME AS YOU ARE!! CANT WAIT TO FILL THIS PLACE WITH A BUNCH OF NEW FACES AND GREAT PEOPLE!! IF YOU HAVE ANY QUESTIONS REGARDING TODAYS GROUPON DEAL OR ABOUT OUR TRAINING, PLEASE FEEL FREE TO CONTACT US!! 3,2,1....GO!!

WILLIAM GRAHAM, Owner/Head Trainer
CROSSFITCHARLESTON@YAHOO.COM
724-882-8169

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CROSSFIT HERO WOD: "BADGER"

"Badger"

In honor of America's truest heros, CrossFit Charleston will be doing a "HERO WOD" every Thursday for the entire Month of October. These WODs are dedicated to those who have made the ultimate sacrifice. As a CrossFit affiliate and family, we recognize, appreciate, and support those serve our country. God Bless them all, and their families!! 3,2,1...GO!

3 Rounds For Time: (30 min Limit)
30 Squat Cleans (95/65#)
30 Pull Ups
800m Run

"Courage under fire..."

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10.5.11

YOGA tonight at 6:30 with Jaime!! Cost is $10, cash. No experience needed! Come regain some flexibility! 3,2,1...GO!

For Time, anyway possible: 15 min Limit

100 KB Walking Lunges

80 Floor Wipers (135/95)

60 KB Swings

40 Push/Split Jerks (135/95)

20 Ring Dips

"Maybe you can feel it too..."

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10.4.11

Continuously running clock for 12 min...:

7 Min AMRAP:

12 Over the Box Jumps

6 Deadlifts (225/135#)

5 Min AMRAP:

6 Toes to Bar

12 Push Ups

"You dare to dream...but never dream of putting in the sweat..."

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10.3.11

tonights skool of swole: power cleans 5x5

warm up: 3 cycles

200m run

200m row

max handstand hold

20 kb swings

3 rounds for time:

25 pull ups

35 wall balls

45 situps

"bloodied..but unbowed..."

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