See what the pictures don’t tell you. Big thank you to Buz!

FOCUS (12-1)

SNATCH

SNATCH GRIP SWEEP

SNATCH GRIP PULL

SNATCH

OPEN GYM (3 – 6:30)

You’re free to come in and use this time to make up missed WODs, work on skill development, etc.

Dorothy would like to thank everyone who helped look for Evan last night.

Orientation is tonight @ 5:30

WEEKLY CHALLENGE

2 MUSCLE UPS & 3 handstand push-ups

Malachi 3:10 God promises immeasurable blessings if we do His will. He even challenges us to test Him–submit yourself to His will, and see if He doesn’t respond by pouring out blessings on your life.

Helfer's Split Jerk

WOD

Split Jerk

1 – 1 – 1 – 3 – 3 – 3

Romanian Deadlift

7 – 7 – 7

What’s a Romanian Deadlift? Check out the National Strength & Conditioning Association’s analysis video and slideshow of the movement.

New Member On-Ramp is tonight @ 7:30

WEEKLY CHALLENGE

2 MUSCLE UPS & 3 handstand push-ups

Malachi 3:10 God promises immeasurable blessings if we do His will. He even challenges us to test Him–submit yourself to His will, and see if He doesn’t respond by pouring out blessings on your life.

Bryan and his admirers

Two days in a row AND I spelled your name right this time!

WOD

7 Rounds, 20 minute time cap

5 Pistols, EAch leg

7 Dead Hang Pull-ups

10 GHD Sit-ups

If you signed up and paid for the Paleo/Zone nutrition challenge, please get in touch with me and let me know the details, as I’m not sure where Bobbi left off with you guys. Email megan@carolinacrossfit.org

Malachi 3:10 God promises immeasurable blessings if we do His will. He even challenges us to test Him–submit yourself to His will, and see if He doesn’t respond by pouring out blessings on your life.

WOD

Brian Reynolds doing a muscle up.

every minute on the minute for 7 minutes

3 Dead Lifts

2 Power Cleans

1 Clean

WEEKLY CHALLENGE

2 MUSCLE UPS & 3 handstand push-ups

For those who haven’t seen the results from the 2010 CrossFit Sectionals:

Men: http://scores2010.crossfit.com/scoring/p/40/

Women: http://scores2010.crossfit.com/scoring/p/41/

Pictures are on Facebook

The New Member On-Ramp program continues tonight at 7:30. We’re working on Med-Ball Cleans tonight. If you feel you need a refresher, please feel free to join in.

Malachi 3:10 God promises immeasurable blessings if we do His will. He even challenges us to test Him–submit yourself to His will, and see if He doesn’t respond by pouring out blessings on your life.

WOD

1 Snatch per minute for 9 minutes

and

RACE // Partner Sled Pull, 40 yds for each pull, 4 Forward and 2 Backwards

Try to find someone with the same body weight! One person rides the whole way then switch at the end of each pull.

Today starts the Sectional Qualifier in Fort Mill for the 2010 CrossFit Games. YOU BOYS BETTER DOMINATE! I’ll try and keep you all updated.

NO CrossFit Kids Today

This video is about as long as a Saturday morning cartoon. Why don’t you sit down and take the time to listen to what this guy is saying about our kids (and probably some of the adults out there too).

Though I may not agree with everything Jamie is saying, I think there are some valid points about food and kids. Start taking a little time to involve your children in meal planning and preparation. Why not let them make up their own healthy meal one night? Nothing could be as bad as Broccolade, right?

This week’s promise: No temptation is too great. Do biblical examples, like Daniel, help you avoid temptation?

WOD

3 Rounds for Time

25 Back Extensions

5 Overhead Squats (Rx is BW)

15 Knees to Elbows

The goal on this WOD is scale in order to complete 3 rounds in less than 10 minutes.

The New Member On-Ramp program continues tonight at 7:30. We’re working on the Deadlift & Sumo Deadlift High Pull tonight. If you feel you need a refresher, please feel free to join in.

Today is the last day to pre-order your CCF tees at $10 a pop. You can pay when the tees come in. If you’re interested, write your name, type of shirt and size on the white board.

CCF is proud to announce we have 5 athletes competing in the CrossFit Games Sectional Qualifier this Saturday in Fort Mill, SC. This week we’re (mini) profiling each athlete.

Brandon Keatley

Age: 26

Favorite WOD: Nancy

Least Favorite WOD: Diane

Favorite snack: paleo ice cream & rosemary cashews (shameless plug )

Why are you competing in sectionals? Because I don’t want to not.

This week’s promise: No temptation is too great. Do biblical examples, like Daniel, help you avoid temptation?

Focus

CLEAN

Tonight at Blue (on Lady Street), Karen is hosting a Going Away Party for Rayna. She’s going to Texas for Army Officer Candidate School. Go Rayna! We’ll miss seeing your beautiful face!

Orientation is tonight at 5:30 with Uncle Dan, who graciously volunteers his time to lead this class.

Friday is the last day to sign up for CCF tees at $10 a pop. The tees will be black 100% cotton with the CCF logo emblazoned on the front. Ladies, there is the option of Bella “fitted” tees or regular old t-shirts. For Bellas order one size up from what you typically wear. You can pay when the tees come in. If you’re interested, write your name, type of shirt and size on the white board.

CCF is proud to announce we have 5 athletes competing in the CrossFit Games Sectional Qualifier this Saturday in Fort Mill, SC. This week we’re (mini) profiling each athlete.

Sam David

Age: 21

Favorite WOD: Linda

Least Favorite WOD: Anything with Overhead Squats

Favorite snack: Which Wich (If you don’t know what it is, it’s love at first bite)

Why are you competing in sectionals? After doing CrossFit for about a year and a half, I wanted to see how I stack up against others who train for the unknown and unknowable as well.

This week’s promise: No temptation is too great. Do biblical examples, like Daniel, help you avoid temptation?

WOD

Barbell Lunge

2 minute rest between each set

5 x 5

Tammy, we’re all looking forward to hearing your rhyming skills with this one…

The New Member On-Ramp program continues tonight at 7:30. It’s not too late if any of your friends want to start CrossFit! Tonight we’re working on the Press, Push Press and Push Jerk. If you feel you need a refresher, please feel free to join in.

We’re taking pre-orders for CCF tees at $10 a pop. The tees will be black 100% cotton tees with the CCF logo emblazoned on the front. Ladies, there is the option of Bella “fitted” tees or regular old t-shirts. For Bellas order one size up from what you typically wear. You can pay when the tees come in. If you’re interested, write your name, type of shirt and size on the white board.

Big thank you to all who have already completed our survey.

Today is the last day to take our survey. If you have yet to do so, please take a few minutes to answer the questions.

CCF is proud to announce we have 5 athletes competing in the CrossFit Games Sectional Qualifier this Saturday in Fort Mill, SC. This week we’re (mini) profiling each athlete.

Christian Kloot (making grown men cry since 1994)

Age: 15

Favorite WOD: Filthy Fifty & Jackie

Least Favorite WOD: DT

Favorite snack: sirloin steak, ice cream

Why are you competing in sectionals? So I can meet other Crossfitters out there and to get the experience so I know what’s up for next year when I’m a little more competition ready, hopefully.

This week’s promise: No temptation is too great. Do biblical examples, like Daniel, help you avoid temptation?

WOD

17 minute cap, 3 Rounds for time

50 Double Unders

40 Dumbbell Thrusters

30 Pull-ups

20 24-inch Box Jumps

10 Knees to elbow

Our New Member On-Ramp program kicked off to a great start last night. Special thanks to Uncle Dan & Brian A. for staying late and helping out! If new members come to your class, take some time to say hello and introduce yourself. Everyone remembers their first day at CCF; a little awkward, right? Oh, and a little incentive for ya–if you don’t introduce yourself and your trainer catches it, you gotta drop and give 10 burpees.

In case you haven’t heard, Trainer Matt and his wife Natalie are expecting a baby due in September. Congratulations to both of you!

Big thank you to all who have already completed our survey.

If you have yet to do so, please take a few minutes to answer the questions on our anonymous survey.

CCF is proud to announce that we have 5 athletes competing in the CrossFit Games Sectional Qualifier this Saturday in Fort Mill, SC. This week we’ll be doing a mini profile on each athlete.

Josh McMahon

Age: 23

Favorite WOD: Grace

Least Favorite WOD: 30 muscle ups for time

Favorite snack: sweet potatoes, ground beef with broccoli

Why are you competing in sectionals? To gain experience and it gives me something to train for.

This week’s promise: No temptation is too great. Do biblical examples, like Daniel, help you avoid temptation?

WOD

AMRAP in 15 min.

2 Muscle Ups
5 Kettle bell swings (M 2 pood, W 1 pood)
7 SDLHP ( M 95 lbs., W 65 lbs.)

Starting today, programming, for the foreseeable future, will focus on Relative Intensity. The basic principle is simple: instead of scaling loads as close to the standard as possible, WOD loads and movements should be scaled relative to 1) the athlete’s previously measured maximum output for the movement; and 2) the training response desired for the WOD.

Our New Member On-Ramp program starts tonight at 7:30. If any of your friends are interested in seeing what CrossFit is all about, please pass the word along!

Last thing! Very important! We would very much appreciate it if you would take a few minutes out of your day to answer the questions on this anonymous survey.

CCF is proud to announce that we have 5 athletes competing in the CrossFit Games Sectional Qualifier this Saturday in Fort Mill, SC. This week we’ll be doing a mini profile on each athlete.

Brian Morris (a.k.a. BMo)

Age: 36

Favorite WOD: Diane

Least Favorite WOD: Fran

Favorite snack: ice cream

Why are you competing in sectionals? To win.

This week’s promise: No temptation is too great. Do biblical examples, like Daniel, help you avoid temptation?