CrossFit Charleston

CROSSFIT BLOOD: NATE

2012-02-01T11:35:00.003-05:00

Andrew gettin "Real.Raw.Relentless." on a 265# Power Clean last Thursday night! STRONG!

AMRAP: 20min
2 Muscle Ups
4 HSPU
8 KB Swings (70/50#)

"Drink until the well is dry..."

SKOOL OF SWOLE: 6:30pm

Focus Lift: Deadlifts
1 x 10 55%
5 x 3 85%
1 x 20 65%

Swole Sauce: Dumbell Shrugs, Presses

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IRON NEVER LIES

2012-01-31T10:33:00.002-05:00

This is a barbell complex WOD. Athletes will NOT be allowed to drop the bar at any point, unless transitioning into their burpees over bar reps. Once a set is started, the bar must not be dropped, or the set is terminated and started over with the deadlifts.

5 Rounds For Time w/ 135/95#:
5 Deadlifts
5 Hang Cleans
5 Shoulder to Overhead
5 Back Squats
5 Burpees Over Bar

"The struggle ahead of you...is never as great...as the power behind you..."

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CROSSFIT BLOOD: "TRIPLE JACKIE"

2012-01-30T11:54:00.004-05:00

3 Rounds For Time:
Row/Run 1000m
50 Thrusters (45#)
30 Pull Ups

"Separate yourself from the pain..."

SKOOL OF SWOLE: CLEANS
1x10 55%
2x6 70-75%
3x4 85%
2x2 90%

Swole sauce: Weighted Dips and GHD, Split Jerk Movement

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1.26.12

2012-01-26T10:19:00.002-05:00

Warm Up: 3 Cycles
15 Wall Ball Sit Ups
150m Run
5 HSPU
15 Squat Jump Shrugs w/ Med Ball

Strength Work:
Power Cleans 5-4-3-2-1

For Time 12-10-8-6-4-2
1 Arm Db/KB Snatch per Arm
1 Arm DB/KB OVH Lunges

"Where do you find your strength..."

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2012-01-25T10:19:00.003-05:00

Rich, going up into his L hold Pull Up during this weeks WOD. Dude is super strong in body weight movements! Nice work Rich!

AMRAP: 14 min
8 Front Squats (115/75)
24 Double Unders
8 Toes to Bar

"You will excel...at all the things you care about..."

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EVERY SECOND COUNTS

2012-01-24T10:32:00.002-05:00

CrossFit competition season is fast approaching. Join us this Sat @11:15am for a "RX'd or Else" WOD to help us prep for the upcoming Open season. Please only join if you have intentions of competing this year, or if you would like to know more about the "sport of CrossFit." There will be minimal coaching at the WOD, so athletes are encouraged to be able to "bring it." Lets, get this place fired up! Let us know if you plan to attend. 3,2,1...GO!

Warm Up: 3 cycles
200m Run
200m Row
Toy Soldiers
25 Sit Ups

Tabata WOD:
Burpees
Wall Balls
Weighted Step Ups
HSPU or Ring Levers

"Grab it now...it may not be there if you choose to wait..."

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1.23.12

2012-01-23T10:26:00.003-05:00

Congratulations to Jennifer Jones, who's been busting out her first RX'd pull ups since last week! Hard work and commitment pays off...

Warm Up: Partition as needed...
100 KB Swings
40 Burpees
800m Run

7 Rounds For Time:
7 Deadlifts (225/165#)
7 L Pull Ups

"Train hard...eat well..."

SKOOL OF SWOLE TONIGHT: 6:30pm "HEAVY OVERHEAD STRENGTH"
3x10 Shoulder Press (Strict) 55-65%
3x7 Push Press 70-75%
3x3 Push Jerks 85-90%

Auxiliary Work: Depth Jumps and PVC Overhead Squat Work

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1.19.12

2012-01-19T10:32:00.003-05:00

Warm Up: 2 Cycles
200m Row Sprint
Power Skips
Bear Crawls
L Holds on Boxes

For Time:
1 Mile Run
14 Pistols or 14 OVH Walking Lunges (25#)
28 Toes to Bar
800m Run
14 Pistols or 14 OVH Walking Lunges (25#)
28 Toes to Bar
400m Run
14 Pistols or 14 OVH Walking Lunges (25#)
28 Toes to Bar
200m Run

"You can fight it all you want...its here to stay..."

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1.18.12

2012-01-18T11:49:00.003-05:00

Do you ever fear the whiteboard?

Warm Up:
400m Run
15 Ring Rows
5 Scorpion Stretch per Leg
20 KB Swings

7 Rounds For Time:
7 Thrusters (135/95#)
3 Wall Walks

"Put a target on it..."

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1.17.12

2012-01-17T10:11:00.003-05:00

Warm Up:
1 mile Run
50 Wall Ball Sit Ups
Day 34 of Burpee Challenge

Strength: Power Cleans 3x3x3x3

2 Rounds For Time:
40 Traveling Push Ups
30 Double Unders
20 Over the Box Jumps (RX will be w/o touching the box)

"All I've got is screams inside..."

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SWIM THROUGH THE ASHES

2012-01-16T08:14:00.003-05:00

CrossFit Charleston and the Coast Guard Crew having a little fun, post-WOD!! Sun's out, Gun's Out!

Warm Up: 30 Second Intervals
Wall Ball
Jump Rope
Sit Ups
Navy Seal Push Ups

AMRAP= 16 min
6 Handstand Push Ups
9 C2B Pull Ups
12 Jumping Lunges
150m Run

"Its no secret...the mind must be willing to participate..."

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1.12.12

2012-01-12T10:42:00.003-05:00

Warm Up:
800m Run
Tag Team Wall Balls

3 Rounds For Time (11 min cap):
30 Lateral Box Jumps
20 Toes to Bar
10 Pistol Squats

then, immediately following, finish with...

AMRAP= 4 min
Deadlift (225#)

"Your attitude reflects your effort..."

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2011 GAMES WOD: ROPE CLIMB/C+J

2012-01-11T11:21:00.002-05:00

Warm Up: 2 Cycles
400m Run
25 Squats
15 Unbroken KB Swings (Heavy)
5 Scorpion Stretch/Leg

then...
Day 28 of Burpee Challenge

For Time:
5 Rope Climbs
5 Clean and Jerks (145#)
4 Rope Climbs
4 Clean and Jerks (165#)
3 Rope Climbs
3 Clean and Jerks (185#)
2 Rope Climbs
2 Clean and Jerks (205#)
1 Rope Climb
1 Clean and Jerk (225#)

http://www.youtube.com/watch?v=QUeHniLpnSg
These guys are the FITTEST IN THE WORLD!!

*This is a VERY advanced CrossFit WOD. Unless you absolutely know you can RX it, we suggest picking a middle of the road C+J weight and sticking with it for all the sets. Also, the ropes will be reserved for those athletes who are actually climbing tonight. There will be no modified climbing, and the substitution will be 7 pull ups for each climb.

"Start...like you wanna finish..."

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RUN AND GUN

2012-01-10T10:32:00.003-05:00

Warm Up:
300m Row
1 min POSE Wall Running
3 Wall Walks

Skill Work: Athletes have 10 min to work on all Handstand related work (holds, push ups, walks, ect)

5 Rounds For Time:
20 Push Ups (Hand Release)
400m Run

Cash Out (not part of time): Day 27 burpees

"You can't do it...and not love it..."

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1.9.12

2012-01-09T12:02:00.003-05:00

We are on Day 26 of the 100 Day Burpee Challenge! Keep pushing strong!

Warm Up:
1 mile Run
50 Sit Ups

Strength and Skill: 4 sets each
Max Pull Ups
Max Double Unders

10 to 1 For Time:
Wall Ball
Floor Wiper
DB Clean and Press (50/30#)

"The same wind blows for us all...its the setting of your sail that determines your destination..."

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1.5.12

2012-01-05T09:42:00.002-05:00

Warm Up: 2 Cycles
15 Wall Ball Sit Ups
15 Med Ball Squat Cleans
5 Med Ball Burpees

1 Min Stations, 10 sec rest between each, Max Reps @ each...
Toes to Bar
Push Ups (Hand Release)
Sand Bag Squats

*rest 1 min*

DB Snatch (50/30#)
Wall Walks
Sit to Stand (25#)

then, 8 min cap to find
1 Rep Max Weight Clean and Jerk

"Find those who inspire you...who build you up...and then never look back..."

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1.4.12

2012-01-04T11:49:00.002-05:00

Warm Up: 2 Cycles
250m Row
100 Jumps Rope
25 Sit Ups

Day 21 of the Burpee Challenge

6 Rounds for Time:
9 Power Snatch (95/65#)
18 Box Jumps
27 Double Unders
200m Run

"Is there pleasure in your pain...or just hurt...turned into hate..."

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BEG FOR IT

2012-01-03T12:26:00.002-05:00

WARM UP: 2 Cycles
250m Row
High Knees
Butt Kickers
HS Hold

then...
Day 20 of the Burpee Challenge

For Time:
400m Run
25 Wall Ball
10 HSPU
800m Run
25 Wall Ball
10 HSPU
400m Run
25 Wall Ball
10 HSPU

"Do the necessary work...to get your desired results..."

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BEAST WITHIN

2012-01-02T11:28:00.002-05:00

Warm Up: Tabata Style
Sit Ups
Double Unders

Skill Work: Kipping

AMRAP= 6 min
150m Run
15 Squats
10 Push Ups

AMRAP= 4 Min
6 Pull Ups
12 KB SDHP

AMRAP= 2
Power Cleans (135/95#)

"Its a NEW year...bring out the NEW you...become your INNER ATHLETE..."

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ATHLETE SPOTLIGHT PROFILE: JOY HOTCHKISS

2011-12-30T07:41:00.005-05:00

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

2011-12-29T10:38:00.003-05:00

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

2011-12-28T08:03:00.004-05:00

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

2011-12-27T11:47:00.003-05:00

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

2011-12-22T10:37:00.004-05:00

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

2011-12-21T11:17:00.002-05:00

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

2011-12-20T12:11:00.003-05:00

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

2011-12-19T10:34:00.003-05:00

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

2011-12-15T07:21:00.002-05:00

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"

2011-12-14T11:42:00.003-05:00

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

2011-12-13T07:13:00.004-05:00

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"

2011-12-12T08:19:00.003-05:00

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

2011-12-08T08:21:00.003-05:00

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

2011-12-07T10:55:00.002-05:00

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"

2011-12-06T11:36:00.002-05:00

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

2011-12-05T18:23:00.002-05:00

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

2011-12-01T15:08:00.008-05:00

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

"NUTTS"

2011-11-30T11:54:00.003-05:00

CF Charleston "Winter Gear" is here!! Rock this hoodie during WOD warmups, while out running through the cold weather, or just chillin in the street!! Dont miss this opportunity for some cool threads, while representing the "baddest BOX" in the Chuck! Charcoal Gray hoodie, sizes are unisex (S-XXL). Leave us a note if you want one! We are ordering by end of week at the latest!!! 3,2,1...GO!

For Time:

10 Handstand Push Ups

15 Deadlifts (250#)

25 Box Jumps (30")

50 Pull Ups

100 Wall Ball

200 Double Unders

400m WTD Run (45# plate)

"This one certainly leaves no doubt..."

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11.29.11

2011-11-29T12:26:00.002-05:00

Warm Up: 3 cycles
400m Run
20 Ring Rows
20 Med Ball Sit Ups

Strength Work:
Hang Cleans
5x5x5x5

For Time:
12 Hang Cleans (135/95#)
200m Run
10 Hang Cleans
200m Run
8 Hang Cleans
200m Run
6 Hang Cleans
200m Run

"Search whatever it is your looking for...and when you find it...never let go..."

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CYBER MONDAY

2011-11-28T11:40:00.003-05:00

Its time to get back in the BOX and train hard! DO NOT waste this opportunity in the next few weeks to keep getting "better, faster, stronger" as a CrossFit athlete. DO NOT coast from now until the first of the year with the hopes of "starting fresh in the New Year!" The time is now! DO NOT LET IT SLIP! 3,2,1...GO!!

Warm Up: 2 Cycles
800m Run
50 KB Swings
5 Scorpion Stretches/Leg

10 Rounds For Time:
10 Front Squats (135/95)
10 Push Ups (Hand Release)

"Or would you rather be the architects of what we might create..."

SKOOL OF SWOLE @ 6:30 w/ Coach Hartzell:
Overhead Work (Max Presses)
Auxillary Movement: Depth Jumps

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the CYCLE: "300"

2011-11-23T11:45:00.002-05:00

http://www.youtube.com/watch?v=QkWS9PiXekE
Check out the movie clip above for a little motivation before tonights WOD!!

For Time:
25 Pull Ups
50 Deadlifts (135/995#)
50 Push Ups
50 Box Jumps (24/20)
50 Floor Wipers
50 KB/DB Clean and Press (35/25)
25 Pull Ups

"Always defend what you hold closest to your heart..."

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11.22.11

2011-11-22T10:05:00.003-05:00

THANKSGIVING HOURS:
Thursday= CLOSED
Friday= 9am ONLY, all levels welcome
Saturday=CLOSED

Warm Up: 2 Cycles
400m Run
500m Row
21 Burpees

10 to 1 For Time:
*each round starts with 1 wall walk
Sand Bag Squats
Snatch Grip DeadLifts (155/115#)
Push Ups

Bonus Work: 20 HSPU

"There is greatness happening all around this place..."

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the CYCLE: FRAN

2011-11-21T08:15:00.003-05:00

Our Saturday morning "Murph" crew! 25 strong! What an amazing group and an awesome effort by all!

Warm Up:

800m Run

500m Row

40 KB Swings

30 Toes to Bar

21-15-9 For Time:

Thrusters (95/65#)

Pull Ups

"When the lights come on...it's all about who can perform..."

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the CYCLE: "ANNIE"

2011-11-17T09:25:00.002-05:00

50-40-30-20-10 For Time:
Double Unders
Sit Ups

*This will be a very quick wod. Any additional time may be used to work on strength or skill work in small groups*

"Just before the moment of truth..."

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HOMEWRECKERS

2011-11-16T11:04:00.003-05:00

Coach Hartzell has volunteered to lead a "Post-Gobbler" WOD on Friday Nov, 25th at 9am for anyone who is interested. Please leave a note in the comments if you would be interested. If we can get a good group, its on!

40 Reps of the Barbell Complex (95/65#)
1 Power Clean
1 Lunge per Leg
1 Push Press
1 Front Squat

*if the bar is dropped before all 4 movements are completed, it is a no rep and athlete must start over at the power clean

*if your feeling froggy, do this with 135#, or go with an OVH squat instead of a front squat.

"Satisfy whats empty inside..."

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11.15.11

2011-11-15T10:29:00.002-05:00

Warm Up:
1 mile Run
40 Pull Ups

11 Min WOD:
3 rounds of...
12 Burpees over Bar
12 OTB Box Jumps
12 1 Arm KB Swings/Arm (50/30)

after 3 rounds, with whatever time remaining until the 11 min hits...

Max Rep Deadlifts (225/155#)

"Be a hope...be a light...be an example for others..."

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the CYCLE: "GRACE"

2011-11-14T11:04:00.002-05:00

Warm Up:
200m Row
15 WTD Sit Ups
10 Push Ups
5 Pistol Squats/Leg
10 Burpees
20 1 Arm KB Swings/Arm

30 Reps For Time:
Ground to Overhead (135/95#)

"How strong are your roots...how much wind can you withstand..."

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the CYCLE: "CINDY"

2011-11-10T10:48:00.002-05:00

Warm Up:
1 mile Run
100 Sit Ups

AMRAP= 20 min
5 Pull Ups
10 Push Ups
15 Squats

"This place is for anyone who desires to better themselves...on any level..."

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11.9.11

2011-11-09T11:49:00.002-05:00

For Time:
200m Run
20 Push Press (135/95)
100 Mountain Climbers
200m Run
15 Push Press
100 Mountain Climbers
200m Run
10 Push Press
100 Mountain Climbers
200m Run
5 Push Press
100 Mountain Climbers

"Tell me what you want from me... no one's getting in for free..."

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GUT SHOT

2011-11-08T07:19:00.003-05:00

Coach Hartzell is holding it down at the BOX tonight!! He's bringin one of the original CrossFit Charleston bruiser WODs to the group tonight! Come get a piece for yourself! 3,2,1...GO!

For Time:
18 Deadlifts (225/155#)
12 KB Swings (50/30)
6 Burpees

12 DL
6 KB Swings
18 Burpees

6 DL
18 KB Swings
12 Burpees

"Show them your heart...you can never go wrong with being real..."

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THE CYCLE: "HELEN"

2011-11-07T11:42:00.002-05:00

Warm Up: 3 Cycles
200m Row
200m Run
15 Box Jumps
15 K2E

3 Rounds For Time:
400m Run
21 KB Swings
12 Pull Ups

"This is a test...this is NOT a workout...this is a test..."

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11.3.11

2011-11-03T10:39:00.003-04:00

Warm Up: 4 Cycles
MB Thrusters x 12
200m MB Run

3 Rounds of 1 Minute Stations, Max Reps, (10 sec rest btwn each movement)
Inverted Rows
Pistol Squats/Split Squats
Sit to Stand to Press (25#)
Man Makers (35/25#)

"Put actions into your desires..."

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11.2.11

2011-11-02T07:54:00.002-04:00

Warm Up: 2 Cycles
300m Row
30 Sit Ups
30 Double Unders

Sand Bag Sprints x 4

10 min Ascending Ladder:
(Athlete performs 1 rep of each movement, then 2 reps, then 3 ect...)
Pull Ups
Box Jumps
Push Press
Burpees

"There is always success within our struggle...and love amongst our pain..."

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CROSSFIT CHARLESTON: "DIANE"

2011-11-01T11:48:00.002-04:00

This will be used as a baseline/assessment level workout. All weights and times for each athlete will be recorded. WOD will be programmed again Dec 1, 2011 as a form of re-test.

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

"Drag the waters...til the depths give up there dead..."

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TRICK OR TREAT

2011-10-31T11:42:00.004-04:00

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"

2011-10-27T09:14:00.003-04:00

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

2011-10-26T10:23:00.003-04:00

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

2011-10-25T15:14:00.002-04:00

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

2011-10-24T11:51:00.002-04:00

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

2011-10-23T17:22:00.004-04:00

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"

2011-10-20T10:15:00.003-04:00

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

2011-10-18T15:22:00.001-04:00

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

2011-10-17T11:09:00.003-04:00

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

2011-10-16T09:20:00.007-04:00

CROSSFIT HERO WOD: "RANKEL"

2011-10-13T07:13:00.003-04:00

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

2011-10-12T11:35:00.003-04:00

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

2011-10-11T09:58:00.007-04:00

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

2011-10-10T11:05:00.002-04:00

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!

2011-10-09T07:40:00.002-04:00

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"

2011-10-06T09:42:00.004-04:00

"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

2011-10-05T07:43:00.001-04:00

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

2011-10-04T07:20:00.005-04:00

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

2011-10-03T14:23:00.002-04:00

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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9.28.11

2011-09-28T11:42:00.002-04:00

Sarah and Kimi about to thrash the Wall Ball/Ground to OVH WOD on the deck of the USS Yorktown this past Sat at Integrity's Revenge! Great Job Girls!

WOD #1: 10 to 1 For Time:

Power Clean (135/95#)

Wall Ball Situp (20/14#)

then...

WOD #2: For Time:

50 Burpees

"When the opportunity is there...is your heart and mind willing to say...'Im ready'...

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9.27.11

2011-09-27T06:14:00.002-04:00

Warm Up: Rowing Intervals and L Holds

For Time:
800m Run
21 Thrusters (95/65)

*rest 2 min*

600m Run
18 Thrusters

*rest 2 min*

400m Run
15 Thrusters

*Athlete will post 3 different scores. 1 for each interval.

"When other people watch you train...what will they see..."

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9.20.11

2011-09-20T06:23:00.003-04:00

Warm Up:
Ring Work
-Holds and Push Ups

For Time:
800m Run

then... 6 Rounds of...
7 WTD Box Step Ups/Leg (95/65)
14 Shoulder Press (strict)

followed by...

800m Run

"When you have nothing left to burn...set yourself on fire...."

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9.19.11

2011-09-18T15:02:00.003-04:00

There will be NO WODS this weekend (9/24) because we will be attending Integrity's Revenge! Goodluck to all of our athletes participating, and we would love to have a big group to cheer these guys and gals on, so if your interested in joining us, let us know...

6:30pm Skool of Swole: Back Squats

21-15-9 For Time:
SDHP (95/65#)
Burpees
Wall Balls
Floor Wipers

"Your CrossFit gym is your family...your friends...and your team...

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9.15.11

2011-09-15T13:04:00.002-04:00

Warm Up:
1 mile Run
GHD Sit Ups/Back Extensions

12-10-8-6-4-2 For Time
Thrusters (115/75#)
HSPU

then 30 Burpees (included in time...)

"The greatest gift you can give to yourself...is honesty..."

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9.14.11

2011-09-14T09:54:00.002-04:00

YOGA TONIGHT AT 6:30pm!! Its only $10, and is a wonderful stretch for after your WODs...

ESPN2 at 8:00pm= The 2011 CrossFit Games..... WATCH THIS!!!

Warm Up:
Tabata KB Swings and Situps

AMRAP= 15 min
5 OVH Squats (95/65)
10 Pistol Squats
15 Push Up (Hand Release)
20 Double Unders

"Discipline is just choosing between what you want now...and what you want most..."

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2011-09-13T12:47:00.002-04:00

Warm Up:
Rowing Intervals and Movement Prep

21-15-9
Hang Power Clean to OVH (135/95)
Toes to Bar
Box Jumps (24")

"You cant take this away from us...and for your sake...I hope you never try..."

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9.12.11

2011-09-11T20:13:00.002-04:00

Warm Up:
500m Row Time Trial

Ring Dip Practice

5 Rounds:
200m Run
Max Pull Ups
*athlete rests as long as desired between rounds

"There is no promise for tomorrow...and yesterday is already a memory...live only for the exact moment you are blessed to be in..."

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PEAKS AND VALLEYS

2011-09-08T12:02:00.002-04:00

Warm Up:
1 mile Run
Movement Prep

5 Rounds, 3 min each, max reps, followed by 1:30 rest...
5 Burpees
5 Power Cleans (115/75)
5 Front Squats

"Be a climber..."

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DESSERT

2011-09-07T12:40:00.003-04:00

VOTE...THIS SATURDAYS WOD.... BEACH @ 9 (all levels welcome) or BOX @ 9 and 10 (elements and open). Your call. Write your vote into comments, but only if you actually plan on attending!!. Most votes by end of Thursday night wins!! Thanks! 3,2,1...GO!

Warm Up:
POSE Running Drills
100m Sprints

21-15-9 For Time:
Chest to Bar Pull Ups
Lateral Over the Box Jumps

then...included in time...

150 Wtd Sit Ups (25#)

"Everyone wants a piece of the cake...but no one wants to put in the work to mix, bake, or spread the icing..."

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9.6.11

2011-09-05T20:18:00.003-04:00

3 Rounds for Time:
33 Deadlifts (135/95)
800m WTD Sandbag Run

then... (included in time)

100 Push Ups

"When times get tough...dont give up...look up..."

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LABOR DAY

2011-09-02T08:38:00.002-04:00

Just a reminder that we will be having both 9am and 10am WODs this Sat (9/3) and then we will be closed on Labor Day, Monday (9/5)... Thank you so much for your cooperation and have a safe and happy Labor Day!

In the meantime...go sign up for Integrity's Revenge and also the USMC Mud Run! 3,2,1...GO!!

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TRAINING DAY: BACK SQUATS

2011-09-01T11:56:00.003-04:00

My little niece, Willow, working on her 2 Rep Max Snatch!! Form needs a little work, but shes got a great head-start!! ;)

Warm Up: 2 Cycles
400m Run
500m Row

Movement and Mobility Prep for Back Squats

Training Day: Back Squats
Work to 5 RM

then...

21-15-9
Knees to Elbows
Wall Ball

"Its never-ending...and we wouldnt have it any other way..."

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SLEEP OR SUCCESS

2011-08-31T09:06:00.002-04:00

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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FINISH W/ FIRE

2011-08-30T13:17:00.002-04:00

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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8.29.11

2011-08-28T20:28:00.002-04:00

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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TRAINING DAY

2011-08-25T12:10:00.003-04:00

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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IRENE

2011-08-24T07:19:00.002-04:00

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

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

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BLACK ROSE

2011-08-23T13:03:00.002-04:00

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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8.22.11

2011-08-22T13:14:00.002-04:00

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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YOUR WISH

2011-08-18T12:38:00.002-04:00

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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CROSSFIT BLOOD: KELLY

2011-08-17T14:06:00.002-04:00

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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HOT SPOT

2011-08-16T11:10:00.002-04:00

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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8.15.11

2011-08-15T11:27:00.002-04:00

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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ATHLETE SPOTLIGHT: STACEY SIGMON

2011-08-14T07:33:00.004-04:00

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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8.11.11

2011-08-11T10:43:00.002-04:00

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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8.10.11

2011-08-10T12:17:00.003-04:00

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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8.9.11

2011-08-09T13:35:00.003-04:00

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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