What is the difference between hang, power, squat cleans?
August 31, 2008
“Consequently, you are no longer foreigners and aliens, but fellow citizens with God’s people and members of God’s household,”- Ephesians 2:19
GYM WILL BE OPEN 9 AM - 11 AM!
Monday 080831
Weighted pull-ups 1-1-1-1-1-1-1 reps
START POSTING YOUR TIMES WEIGHTS AND COMMENT ON THE WEBSITE!
Post loads and body weight to comments.
Monday 080830
Four rounds for time:
Run 400 meters
Rest 2 minutes
Post time to comments.
Capt Josh Hernandez will be with us one more week before heading back to Iraq! We appreciate the time spent with you. You will be in our prayers for safety and your family!
What is the difference between hang, power, and squat cleans?
Hang Cleans: are started from above the knee. When starting you need to make sure your starting position is knees bent, strong lumbar curve, arms are straight and you have the hook grip.
Power Cleans: Are started from the floor. There are two different styles of pull. The first is the european which the bar starts over the base of the toe. You have a more erect position. The bar path is swept in and creating reverse S motion. Where as the american pull starts over the based of the foot. The bar path is pulled in a straight line.
Squat Cleans or Full Cleans: Are started from the floor and is pulled then you drop under the bar recieving at the height when it begins to drop. Once the bar is racked at the height it stops you then perform a front squat and then stand tall with the weight.
Each of these lifts are very ballistic. Alot of high schools, colleges and professional athletes use the lifts to help recruit Type 2 muscle fibers. ( Fast twitch) Whether you now it or not every one will use these movements in every day living. How would someone move a heavy object “safely” from the floor to a shelf?
Burpees are the Best!
August 29, 2008
“There is neither Jew nor Greek, slave nor free, male nor female, for you are all one in Christ Jesus.”- Galatians 3:28
Fridayday 080827
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Post time to comments.
The Sport of Fitness!
In the philosophy of CrossFit, there is no final destination. A true CrossFitter never ‘arrives’ at a level of fitness. CrossFit is a continuous and unending journey that we embark on. No matter what we achieve, there is always MORE to strive for. More weight, more reps, faster times, harder skills… It is a lesson in patience and in perseverance to anyone who is willing to show up. We set attainable goals and work towards achieving them to measure our progress. With discipline (showing up), practice and patience, something that seemed so far from doable at one time can become an achievable goal. Maybe a kipping pull-up is your achievable goal… or a muscle up. Do you have a muscle up? How about linking two or several muscle ups together? Got that? Maybe you should work towards a backwards roll to support or a handstand on the rings. There is always something more…
What’s your next goal?
The Day after “Murph”!
August 27, 2008
“You will keep in perfect peace him whose mind is steadfast, because he trusts in you.”- Isaiah 26:3
Wednesday 080826
Front Squat 10-10-10-10-10 reps
Post loads to comments.
Since everyone opted for Murph yesterday! Great Job on your commitment!
For those who did this WOD yesterday I have a different one for you.
Best Time on the
Carolina Crossfit Repersents well at Clemson Baseball Testing!
August 26, 2008
“Just as each of us has one body with many members, and these members do not all have the same function, so in Christ we who are many form one body, and each member belongs to all the others.”- Romans 12:4-5
Tuesday 080825
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Post time to comments.
Or
Tuesday 080826
Front Squat 10-10-10-10-10 reps
Post loads to comments
Mr South Carolina
Zone Supper Club!
August 25, 2008
“Great peace have they who love your law, and nothing can make them stumble.”- Psalm 119:165
Monday 080823
For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps
Post time to comments.
6:00 am Class gettin’ after it!! Hey if you want in on the supper club leave a comment!
Competition creates intensity!
How can twenty minutes transform someone in a short amount of time? How about athlete after athlete! We have had at least ten athletes to lose over THIRTY POUNDS or more! Also we are producing great times on each and every “Workout Of The Day”!
Crossfit is a great source for fitness. If you can make it through the first week you can count on checking the website daily to see what times have been posted! You will find yourself checking the website to see who is pictured on the website!
Here at Carolina Crossfit we try to treat everyone as family! If not we find ways to make sure that you do anyway! (BURPEES) There is one rule we try to go by and that is check your ego at the door!
Zone supper meals club!
August 24, 2008
“I love the LORD, for he heard my voice; he heard my cry for mercy. Because he turned his ear to me, I will call on him as long as I live.”- Psalm 116:1-2
Rules:
1. You can spend a Maximum of $50!
2. You have to fix a Minimum of 4 Meals
3. You have to fix two 4 block and two 3 block for each meal!
4. I can give you examples if you want them. Before you make them I need to see the ingredants.
5. You need to have the meals easy to prepare out of the fridge! Frozen or Fresh!
6. You need a food scale and measuring cups to participate!!
7. Make a comment if you are interested!
My meal is going to be:
Marinade:
2 TB olive oil, 2 TB balsamic vinegar and 3 cloves garlic crushed. Mix all ingredients and marinate 1 1/2 pounds of flank steak for 20-30 minutes.
Filling: Mix and saute the following ingredients;
4 scallions chopped
1 red bell pepper sliced into thin strips
1 cup spinach (add in the last 30 seconds of cooking)
Remove flank steak from marinade and lay flat. Spread 2 oz of shredded pepper jack cheese over meat. Top with pepper, onion mixture. Roll steak tightly and bind with string or kitchen twine. Place on rack in baking dish seam side down. Cook 45-50 minutes at 450 degrees. Let stand for 10 minutes before slicing.
Stuffed Flank Steak- 3 blocks
3 oz stuffed steak- (3 blocks protein/ 1 block fat)
1 1/2 cups zucchini and onions (1 1/2 blocks carbs)
1/2 whole wheat pita (1 block carb)
I counted the fat in the pepper jack and the olive oil used to marinate. I was still 1/2 block short on carbs
Members Job!
August 23, 2008
“When I said, “My foot is slipping,” your love, O LORD, supported me. When anxiety was great within me, your consolation brought joy to my soul.”- Psalm 94:18-19
Saturday 080822
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Our extended family is growing. . Here at CCF we have adopted the rule on how to treat new athletes at our gym. The rule is this: If you walk into the gym and don’t know everyone, it is your responsibility to introduce yourself and welcome them. If you happen to forget such niceties, we will remind you with 10 burpees. Congratulations to every new member! Kyle, Jacob, Craig, Brooke, Kristen, Mr. lean, Blaine,and Justin!
Saturday Class working on “Angie”!
Welcome Back Students!
August 22, 2008
“He who did not spare his own Son, but gave him up for us all—how will he not also, along with him, graciously give us all things?”- Romans 8:32
Friday 080821
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments. Click on the title and leave comments!
6:00 am Class Andrew, Brian, Leslie, Phillip, Vic, and usually John! Great work guys!!
We often tell athletes that it is not about the absolute weight you lift, rather, it is the commitment to showing up, maintaining integrity in range of motion and doing your best. Some of our most committed, John, Leslie, Phillip, Vic, Pat, Stewart, and Brian just to name a few, often come to the 6am class. While some of us are just rolling out of bed or, if we’re lucky, still sleeping, they are determined and ready to work. That being said, no matter what time of day, a CrossFit workout, if done with proper intensity, is never easy to complete. Why are we committed to an endeavor that will never get easier, and will continuously humble us with it’s difficulty?
Things you could do on your rest day!
August 20, 2008
Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.
REST DAY
Hey if you want to leave us a comment click on the title and leave us your thoughts!!
Things you can do on your rest days are. Hydrate, stretch and eat! Many people think you need to workout everyday. Not true your body cannot handle the stress and training. You need to give your body time to heal and repair. It is best to train three days and rest. you may feel that you can train hard for five days and rest two days on the weekend. You can for only for a couple of weeks and then your body will begin to breakdown and injuries will become your future. Don’t worry others are not getting better while you are resting. These are one of the many mind games you will face. So take a day and enjoy your accomplishments and rest!
The Bar Positioning in all Three squats ?
August 20, 2008
“I have set the LORD always before me. Because he is at my right hand, I will not be shaken.”- Psalm 16:8
Stephanie Roberts hits her “PR” of 255lb.
Run 400 meters
135 pound back squat, 30 reps
Run 400 meters
135 pound Front squat, 20 reps
Run 400 meters
135 pound Overhead squat 10 reps
Yesterdays “Top Five Performers”
How important is the bar position in the Back, Front, and Overhead squat. Ask the young man that was in the Olympics who had the misfourtune of blowing out his elbow while attempting a heavy snatch!
“Elementry School” Back Squat- you want the bar to be posititioned below the trap and on top of the rear delt. There is a perfect groove where the bar fits. It can be a little uncomfortable for firstimers since the bar sits right on top of the scapula.
“Middle School” Front Squat- If the bar is in front of the body, position of the bar becomes more important. You are working against gravity trying to maintain a perfect lumbar curve of the spine. A strong mid-line will come in handy. The bar is placed on the front of your body. Placed a top of the shoulders and held in place by your hands and your elbows up! This will help balance the bar as you ascend to the bottom of the Squat.
“Graduate School” Overhead Squat- This is the hardest lift of them all! Everything has to be in line in order it to work. The bar is placed overhead, shoulders should be used as stabilizers. You should be able to see the ear in this position. The trunk has to be rigid and the hips need to able to perform the squat without being hindered by stiffness. Throughout the squat, the bar will stay in a stright line over the base of the foot!
