ATHLETE SPOTLIGHT PROFILE: JOY HOTCHKISS

How long have you been CrossFitting?
Since September, 2010

Favorite Exercise or (WOD) Workout of Day?
I love any agility tests and things that work on full body balance, like handstands, leapfrogs, and jumping over things!

Least fav exercise or (WOD) Workout of Day?
Anything with one arm, like a kettlebell or weight lift. Or a single leg lunge. I guess that shows where my weaknesses are - I have a right side dominance and my left side just gets pulled along.
Whats the biggest improvement in your CrossFit game that have seen?
I think my mental strength. I am working on the mindset of getting faster at WODS; of squeezing out more when you know you are nearing or past the edge of your endurance. It is absolutely a mental game once you get past the skill building, and I am going to try and be better and stop coming up 5 seconds short of the next round!

What's the biggest lifestyle/behavioral/health improvement have you seen from CrossFit?
I think we all gain a sense a confidence in knowing that we are not afraid to attempt 50 burpees, or 150 wallballs, or a Murph when most of the general populace would rather go to the mall. That confidence is a gift when I am working to take control of other challenges in life. I think Elyse is giving my two crossfitter kids, Ross and Grace, that same confidence too. Thanks Elyse!!
Coolest place you've ever CrossFitted?
I've only been to CrossFit Charleston on Deana Drive, but the coolest place I brought my Crossfit skills to was the Primal Games on DI.

Future CrossFit goals?

To get a nutritional commitment going that will open the door to better performance. And to walk on my hands more than 4 steps.

Future life goals not related to CrossFit?

Hmmm… to be nice to irritating people? and cut up the American Express card.

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

Being welcomed in the morning because your Crossfit pals are happy that you are there to workout with them! and just being around people who think that this stuff is fun!

What one thing would you say you love about CrossFit, to tell someone who doesn't do it yet?
If there was one thing that would make you feel better about yourself everyday you'd do it, wouldn't you?

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

Really, isn't a name like Joy enough? Some days it is downright WRONG -- just ask my husband!

Joy, thank you so much for your continued effort and enthusiasm in the BOX! You consistantly are a top performer, but more importantly, always come in with the best attitude and are quick to lend an encouraging word to your fellow CrossFitters! Words cannot describe how grateful I am for athletes like YOU! Looking forward to watching you hit all your CrossFit goals in 2012!! 3,2,1....GO

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12.29.11

Day 15 of the Burpee Challenge...

Warm Up:

400m Run

20 Ring Rows

Samson Stretch

Scorpion Stretch

Skill Work: Muscle Up Progressions

AMRAP= 13 min

2 Muscle Ups

4 Pistol Squats/Leg

6 Hang Cleans (115/75#)

50 Mountain Climbers/Leg

"One way ticket to the dark side..."

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12.28.11

Day 14 of the Burpee Challenge
















Warm Up:
200m Row
15 Wall Ball
10 Med Ball Sit Ups
5 Toes to Bar plus Hold


For Time:
200 Double Unders
25 Push Press
25 SDHP
25 Front Squats
25 Burpee to Deadlift
200 Double Unders

"The mind must be prepared...for what the body is being put through..."

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THE GRINCH

DAY 13 of the Burpee Challenge

Warm Up:
800m Run
300m Row

3 Rounds for Time:
200m Run/Row
15 Burpees
30 Squats
200m Run/Row
15 Pull Ups
30 Sit Ups
200m Run
15 Box Jumps
30 KB Swings

"And with the weight of your sorrow...make some paper wings and learn to fly...."

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12.22.11

HOLIDAY HOURS:
Coach Zuhal will be teaching all regular morning WODs on Friday Dec, 23.
We will be closed Sat, Dec 24 through Mon, Dec 26th.
Normal WOD Schedule will resume on Tuesday Dec, 27th.

We will have NO interruption of our normal WOD schedule surrounding the New Year's holiday. Come kick 2012 of with a bang!!

Warm Up:
100m Row Sprints x 6
2 cycles of...
12 Box Jumps
12 Navy Seal Push Ups

5 Cycles, Max Effort, Max recovery inbetween each
50 Double Unders
30 Wtd Sit Ups
Max Pull Ups

*Athletes score will be their total number of pull ups after the 5 cycles*

"Just looking for a little recognition..."

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12.21.11

HOLIDAY HOURS:
Coach Zuhal will be teaching all regular morning WODs on Friday Dec, 23.
We will be closed Sat, Dec 24 through Mon, Dec 26th.
Normal WOD Schedule will resume on Tuesday Dec, 27th.

We will have no interruption of our normal WOD schedule surrounding the New Year's holiday. Come kick 2012 of with a bang!!

Warm Up:
800 m Run then 2 cycles of...
25 Sit Ups
20 KB Swings
15 Squats

4 Rounds For Time:
10 Deadlifts (225/155#)
20 Wall Balls
150m Farmers Walk (50/30# in each hand)

"Our instructors build our athletes...and our athletes build our community..."

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12.20.11

Warm Up: 3 Rounds
300m Row
20, 1 Arm KB Swings
10 Dead Hang Pull Ups

Speed Work:
400m Run x 2
200m Run x 4

For Time:
15 HSPU
5 Rope Climbs
10 HSPU
5 Rope Climbs
5 HSPU
5 Rope Climb

"Success is within your grasp...reach out..."

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12.19.11

Day 3 of the 100 Day Burpee Challenge being "completed" during our Holiday Party! Some chose not to participate because the food and drink were so good!

Warm Up: 3 Cycles

250m Row

OVH Walking Lunges

20 Push Ups

WOD # 1: 7 min Cap, if DNF, 20 burpee penalty...

100 KB Swings

100 Sit Ups

100 Squats

*partition all reps as needed*

Full Rest/Recovery, then....

WOD #2: 15-12-9 For Time:

Back Squats (185/125#)

Toes to Bar

"There has to be a reason for the change..."

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12.15.11/Day 1 of Burpee Challenge

Today is Day 1 of the 100 Day Burpee Challenge. Anytime between now and the time you fall asleep tonight, you have to do 1 burpee. Get it in! 3,2,1...GO!

Warm Up: 3 Cycles
15 Ring Push Ups
15 Box Jumps
200m Run

AMRAP: 5 min
5 Burpees
10 Sit Ups

AMRAP: 5 min
5 Burpees
10 Thrusters (45#)

AMRAP: 5 min
5 Burpees
10 DB Snatch (5 per Arm) (50/30#)

"I know you know...."

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CROSSFIT BLOOD: "EVA"

Eva Twordokens "Eva T" is one of the original female CrossFit Firebreathers!!

This WOD will be capped at 40 min...

5 Rounds For Time:

800m Run

30 KB Swings (70/40#)

30 Pull Ups

"What is your reputation in the gym...are you the one that never quits..."

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SALVATION THROUGH PERSPIRATION

CrossFit Charleston Hoodies are here! If you ordered one, come by the BOX for a WOD, and to pick it up! If you grabbed one Sat and havent paid for it yet, please do so by end of this week! We also have about 5 extras if you want one! 3,2,1...GO!

Warm Up:
500m Time Trial Row

For Time (95/65#):
800m Run
30 Push Ups
30 Thrusters
30 Back Squats
30 Push Press
30 Knees to Elbows
30 Renegade Rows
30 Double Unders
30 SDHP
800m Run

"The deepest parts of me...are crying out for more..."


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AGAIN FASTER COMPETITION WOD: "BRIGGSY"

Wod courtesy of the Again Faster "Beat the Team" series.
Samantha Briggs is one of the most top notch female Crossfit athletes in the world!

Warm Up: 800m Run then 2 cycles of
250m Row
15 Wall Balls
15 Med Ball Sit Ups

4 Rounds For Time:

8 Power Cleans (205/145)

8 Front Squats (205/145)

8 Pistol Squats (4 per leg)

8 HSPU

"Unleash the warrior inside..."

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12.8.11 and the Burpee Challenge Announcement

Starting 1 week from today, CrossFit Charleston will be embarking on the 100 Day Burpee Challenge! This challenge has been floating around the CrossFit community for the past few years, and now its time for us to test the waters! The program is super simple to follow, minus the actual burpees. Start with 1 burpee on day 1, 2 on day 2, 3 on day 3, ect....until you reach day 100! Everyone know how burpees are arguably the most HATED exercise in CrossFit, so why in the world are we doing a 100 Day Burpees challenge???!

TO GET BETTER PHYSICALLY AND MENTALLY AT DOING BURPEES!!

Our challenge starts exactly 1 week from today, Dec 15th.... Join us!

Here a a few more of the actual rules and a video of a guy doing 100 burpees in 3 min.

The Rules:
1. Use "CrossFit Charleston Burpee Standards" for form. (Both hands on deck, jump feet back to plank position, chest and thighs all the way down to the deck, jump feet back to hands, jump up while fully extending hips and clapping hands together overhead.)
2. You are allowed to rest, but you must complete each day's burpees all at once. You CANNOT break it up into morning, noon, and night session burpees.
3. If for some reason you miss a day, you have to make up all the
missed burpees the following day.
4. If you don't start the challenge with us on 12/15, you can "buy-in"
at any time by doing ALL the missed day's burpees on your first
day
5. Any burpees you complete during your regular workout WILL NOT count
towards that day’s Challenge burpees

http://www.youtube.com/watch?v=np2UpsPF9k8&feature=related

Trust me, I know this sounds awful, and I'm almost positive it will be....but let's pull together as a group, and commit to tackling the demons!! Any and everyone who dives into this challenge is sure to pull away with a higher level of fitness, and maybe even a slightly fonder attitude towards burpees!

Only thing left to say about this challenge... Its definitely REAL.RAW.RELENTLESS.

Warm Up:
1 mile Run
25 Shoot Thrus
25, 10 sec L Holds from Rings or Bar

4 Max Effort Rounds For Time, w/ 90 sec rest btwn each
65 Double Unders
45 KB Swings
25 Push Ups

"Rise up..."

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12.7.11

Warm Up: Partner Style
800m Run
30 Wall Balls
30 Medicine Ball Sit Ups
30 Med Ball Burpees

10 to 1 For Time:
Overhead Squats (95/65)
Burpee Box Jump
Chest to Bar Pull Ups

"Vision is clear...locked and loaded on the target..."

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CROSSFIT BLOOD: "DIANE"

Please try and remember some clothes for our God's People Donation Box!! Let's all make an impact by giving!! 3,2,1...GO!
Warm Up:
200m Med Ball Run Relays
Movement Prep

21-15-9 For Time:
Deadlifts (225/155#)
Handstand Push Ups

"You clench your fists...while your eyes are wide open..."

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12.5.11

Warm Up:
Rowing Races
Max Handstand Hold
10 Burpees

For Time:
21 Power Cleans (135/95)
200m Run
21 Toes to Bar
15 Power Cleans
200m Run
15 Toes to Bar
9 Power Cleans
200m Run
9 Toes to Bar

"Count the days gone by..."

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PROJECT: LOVE GOD'S PEOPLE

Last year for the holiday season CrossFit Charleston came together as a group and "sponsored" a young lady who was down on her luck, and just months away from giving birth to a pair of twin baby girls. After a few weeks of athletes bringing items to the BOX, at our Winter Party we were able to present that special young lady with everything we had gathered. Clothes, carseats, diapers, blankets, bottles, ect...the response was incredible, and she was beyond grateful as she pulled off in a PACKED FULL SUV!!

This year will be no different! As a group, we are ALL incredibly blessed within our daily lives, and as a group it's time we come together to help those who are less fortunate then us. It doesn't take much, and when we all come together, amazing things can happen! Just think about what happens in this place on a daily basis! Our group is so strong physically and mentally, and I know if we put our hearts into it we are capable of creating something awesome and changing the lives of those around us!

Our objective this year is to help out a local organization called "Love God's People." Quoted from there Facebook page...

"The hope of God's People is to share God's love to those who are homeless and in need by providing food, clothing and friendship, as well as a path to find work and shelter."

This is an incredible organization who also hosts a bi-weekly "Picnic at the Park" which allows the homeless to have a meal on the weekend, when shelters are typically closed. The coolest part of all of this it that one of our very own CrossFitters, Jesse Crompton, is one the the "big wigs" in the whole Love God's People movement. Why not support one of our own athletes who is doing so much good, as he and his group support others! Its a no-brainer, win-win!

From Dec 5 to Dec 16th, CrossFit Charleston will be a "drop-off" point for any and all clothes/items you are looking to give to someone who REALLY needs it! Gently used, clean items are more than acceptable. Any and all items will be taken, but as of now, there is a stronger need for men's items.

Pants, Jeans

Sweat Shirts, Jackets

Shoes

Socks, Underwear

Belts, Hats, Gloves

Blankets, Sleeping Bags

Book Bag

Toiletries

Simply bring your stuff in, and throw it in the box! If you have questions, please ask, but do not be afraid to donate. One of the best feelings we can have in this world, is showing love through giving! The guys and girls on the receiving end of these items are in serious need of things we take for granted everyday!

I personally would like to thank all of you in advance for your generosity, and caring hearts. Its time that CrossFit Charleston gives back to the community, as a community!! I cant wait to see our group rally around this, and do some amazing work for the sake of helping others! Thank you ALL from the bottom of my heart!

You are ALL Real.Raw.Relentless!

3,2,1...GO!

In health and God Bless,

William Graham