Work Out Of the Day!
May 18, 2008
“God is not unjust; he will not forget your work and the love you have shown him as you have helped his people and continue to help them.”- Hebrews 6:10
Crossfit Boot Camp
7:00 AM 7 PM
What is Crossfit / Teach “Air squat”
WOD
Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters
Post rounds completed to comments.
Saturday Class working through “Fight Gone Bad”. Many PR’s 265 by Steph!
Work Out Of the Day!
May 16, 2008
“The LORD your God is with you, he is mighty to save. He will take great delight in you, he will quiet you with his love, he will rejoice over you with singing.”- Zephaniah 3:17
Question of the Day.
What role do vitamin B12 and Folic acid play in Red Blood Cell Production?
WOD
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
SWAT WOD
CrossFit Boot Camp
Martina and lynette working on the Fundametals! Great Job Ladies!!!
Work Out Of the Day!
May 15, 2008
“As you do not know the path of the wind, or how the body is formed in a mother’s womb, so you cannot understand the work of God, the Maker of all things.”- Ecclesiastes 11:5
Crossfit Boot Eval
“Baseline” Test
400m run
40 Air Squat
30 Sit-up
20 Push-Up
10 Pull-UP
For Time:
WOD
Thursday 080515
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Ashley Hitting her PR of 230lb! Also she has lost 42 inches all over since Jan!
Work Out Of the Day!
May 14, 2008
“For you created my inmost being; you knit me together in my mother’s womb. I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well.”- Psalm 139:13-14
Wednesday 080514
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 080410.
Crossfit BootCamp Day 4
Teach:
Push Jerk
Med Ball Clean
OverHead Squat
Mini Wod after ED.
SWAT WOD
- 2-position snatch (mid-hang, floor) - 60% x 3 sets
- 2-position clean (mid-hang, floor) - 60% x 3 sets
- Push jerk + jerk - 60% x 3 sets
- Ab wheel - 3 x 15
Work Out Of the Day!
May 13, 2008
“Charm is deceptive, and beauty is fleeting; but a woman who fears the LORD is to be praised.”- Proverbs 31:30
Boot Camp Day Three
Push Press
Thrusters
Sumo Dead Lift High Pull
Burpee
Finish up with a Mini WOD
WOD
Overhead Squat 3-3-3-3-3-3-3 reps
Post loads to comments.
OL WOD
- Power snatch - 80% x 1 x 3
- Power clean + jerk - 80% x 1 x 3
3 rounds for time of:
100 m sprint
15 burpees
Will Sloan Hammering out 30 Muscle-Ups for time! Great Job Bro!!
Work Out Of the Day!
May 12, 2008
“A wife of noble character who can find? She is worth far more than rubies. She watches over the affairs of her household and does not eat the bread of idleness. Her children arise and call her blessed; her husband also, and he praises her:”- Proverbs 31:10, 27-28
NON BOOTCAMPERS
Monday 080512
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
BOOTCAMP
Follow Daily Progression. For instruction See Coaches.
Our Newest Coach (Wendy Pace) working with Mr. Jake on the OHS!
Crossfit Kids Will begin this Summer! Come and Join Us! Putting the Physical back into Education!!
Work Out Of the Day!
May 10, 2008
“[A Brother Who Sins Against You] “If your brother sins against you, go and show him his fault, just between the two of you. If he listens to you, you have won your brother over.”- Matthew 18:15
Saturday 080510
Crossfit HQ
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Carolina Crossfit Saaturday Team Challenge!
Teams of three will compete by performing a non-stop rotation for
7 rounds
400m run
20 sit-ups
20 kb swings
Work Out Of the Day!
May 9, 2008
“[Life Through the Spirit] Therefore, there is now no condemnation for those who are in Christ Jesus, because through Christ Jesus the law of the Spirit of life set me free from the law of sin and death.”- Romans 8:1-2
Crossfit HQ
Rest Day
CCF
Foundational Teaching of the “Air Squat”
“The Squat is an essential component of all functional movement.”
Finish up with a WOD
Newcomer Jim Working on his “Air Squat”.
For all you Crossfitters, what is wrong with his squat?
Work Out Of the Day!
May 8, 2008
“Be wise in the way you act toward outsiders; make the most of every opportunity. Let your conversation be always full of grace, seasoned with salt, so that you may know how to answer everyone.”- Colossians 4:5-6
Thursday 080508
“Diane”
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Compare to 080307.
Work Out Of the Day!
May 7, 2008
“Be joyful always; pray continually; give thanks in all circumstances, for this is God’s will for you in Christ Jesus.”- 1 Thessalonians 5:16-18
Starting this Month Crossfit will have a Basic Class. This will be for newcomers and those who need basic technique training. The class will be three times a week.
You need to be a level 1 beginner or less to participate in the WOD!
Wednesday 080507
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Compare to 080401.
If you want to join the Ranking list. E-mail me at pbeck53@yahoo.com
