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
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
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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!
Why do we need to Deadlift?
August 19, 2008
“He who has the Son has life; he who does not have the Son of God does not have life.”- 1 John 5:12
Tuesday 080819
Deadlift 1-1-1-1-1-1-1 reps
Who and why we need to deadlift? Everyone and because this movement is something that we do everyday weather we know we are doing it or not? It is the best way to make large strength gains in all of your movements. It is the best way to decrease times in running, biking, and swimming. Having the ability to move large loads short distances “safely” is the best!
Why everyone needs to Deadlift, because of the many back problems americans have. The odds of having any type of back issues if you have a strong deadlift will be cut significantly. Epsecially mothers, daycare workers, or nurses! The number 1 reason why nurses are prone to have a back injury at work is having to move a patient from one bed to the other!
“Spine stabilization is the key during the deadlift. It is performed the same as the squat. Intra-abdominal and intrathoracic pressures increase in response to the contraction of the trunk musculature” Starting Strength pp 104, Rippetoe
What a summer of crossfit can do for your Game!
August 18, 2008
“For to me, to live is Christ and to die is gain.”- Philippians 1:21
Front squatting is brutally hard. Moving the barbell placement from the spine of the scapula as in the back squat, to the front rack position and away from the athlete’s center of gravity effectively generates an additive crushing rotational force to an already demanding hip and leg extension movement. Moving loads further and further away from the spine forces the athlete to resist trunk flexion while simultaneously maintaining a rigid spine-pelvis relationship. Herein lies the beauty of this greatly hated squat variation.
M0nday 080818
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
or
Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups
How hungry are you?
This diagram covers your hunger four hours after you have eaten a meal. There are some great cues to follow depending upon how you are feeling. The Zone is not an exact science and should be adjusted to fit each individual. To recap the above:
Extent of Hunger 4 hours after Meal-
1. None= correct ratio of protein, carb and fat- keep doing what your doing!
2. Poor Mental Focus= Too much carb relative to protein- decrease carbs at next meal.
3. Hungry with Good Mental Focus= Too much protein in relation to carbs- increase carbs at next meal.
What happen to Stretching?
August 16, 2008
“Since we have these promises, dear friends, let us purify ourselves from everything that contaminates body and spirit, perfecting holiness out of reverence for God.”- 2 Corinthians 7:1
Aaron Dupree one of our best pull-up machines posting a great time RX’d 25:20!
Top Times Rx’d
Brian M. 24:30
Aaron D. 25:20
Justin H. 25:45
Will S. 25:51
WOD
For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips
Note: You must come all the way down on the Ring dips and all the way up for it to count!
Note:Your clavicle must be as high as the bar on the pull-ups for it to count! No reaching with the chin!!
One of the often neglected aspects of our training is flexibility. Sure, working toward getting complete range of motion, over time, will lead to greater range of motion. The rate of return on that, however, is not ideal. Taking the time to stretch and working on flexibility will pay off with increased range of motion, much like learning the kip will help increase your pull ups. So the next time class ends early…stretch. The next time two glasses of wine make you want to…stretch. Or the next time you find yourself with a little extra time… do yourself a favor and STRETCH!!!
