Tuesday
WOD:
Back Squat
1-1-1-1-1-1-1
The crease of your hip must reach below parallel and you must stand up completely in order for the rep to count.
Post loads and thoughts to comments by clicking on the title of this post.
A wonderful explanation of “Hip Drive” in the back squat by Coach Rippetoe. If you don’t watch this, you’re missing out on some good info that good help you out big time today!
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This Week: How Fit Are You?
What are the markers of true fitness, and why do CrossFit to begin with. If you are doing it because you want to beat everyone in the gym, you may be doing it for the wrong reasons. CrossFit principles are steeped in the idea that you train to be more fit, to meet the demands of life, the unknown…
To be truly fit, is to not just be fast in the workouts, but to be well rounded. You may not win at everything. You may just be in the top 5 to 10% in every workout. If you are really strong on the heavy days, but fail miserably on the running/body weight exercise days, then you are not a well rounded CrossFit athlete. We want our folks to be proficient in all of the ten general physical skills: Cardiorespiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Accuracy, Agility, and Balance. He or she who is blended best across all ten, is the fittest. If you show extreme proficiency in one, you will have deficiency in all of the others.
Start trying to focus on the weaker of the ten for yourself. We program to train you for the unknown, not just to win and make it in to the “Top 5″. Our programming is designed to give you a dose of all ten on a regular basis, not just a couple here and there.
“They have no struggles, their bodies are healthy and strong. They are free from the burdens common to man; they are not plagued by human ills.” Psalm 73:4-5
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ANNOUNCEMENT
Carolina CrossFit will close on Friday, July 3rd at 1:00pm, and re-open with normal business hours on Monday, July 6th at 6:00am. We hope that you have a safe and relaxing Fourth of July!
Not too huge a deal, but in the Top 5 for Friday, I got a 375, not 385. I stood up with 385, but stumbled and dropped it. I’ll get it next time.
Unless that’s Bmo or someone else. In that case, put me up there.
I gave it my all to get what I got.
I am so sore it is ridiculous.
I am soo sore too!! Angry because I cannot make it for back squats. Crazy new schedule!!! Hope everyone is doing well!
I did 185 Friday. Did Eric give me credit for it or do I need to bring my boxing gloves tonight, lol……
Karen! You’re alive. Where were you yesterday missy?
Rayna did you rock out a pull up????!!!!!!! I had to go to the dentist yesterday and I have to take 2000mg of amoxicillian before I go and it always makes me feel sick, so I did the workout in the air conditioned comfort of my bedroom LOL!!!! I have ROM issues with push ups anyway and I have to do them slowly…….
PS Garris is a weenie….Santana come and give me some blood.
no boxing gloves needed, karen. you received full credit for your DL, ms thang!!!! we were super proud of you and your progress!
have no fear karen,you always get your credit cause you deserve it!!!
oh yeah…and your form and technique was the best it has been yet!!!! way to go, girl!
YAY!!!! I got my 185!!!!! Thanks for the form help Eric!!!! My back didnt hurt at all after it!!!! Can’t wait to ‘drive my a$$’ tonight, lol…..with Santana and Dawn out, I’m going for number one!!!! Unless of course Shatika shows up….oh and Tammy, I might have to Nancy Kerrigan her, she’s been doing way to well lately…..
Does Alys have a baby yet?
Michael
23 something
75 ball slams post WOD
Mr. Joseph Cabell Rose, III arrived yesterday @ 7:05PM! 7lb, 11oz, 20.5 in! Alys was of course a champ – they broke her water @ 5:30PM, started pushin right before 7PM and coila
If you want photos please email me!
He is soooo cute Dawn!!!! I know you must be proud!
You know it!!!
I think the message of this post is something to really be thought about. How often do we preach that the training we do in the gym is for really outside the gym? It is even the basis of us making fun of other gyms that fail to understand the idea of functional fitness. This being said should we not train for the world outside the gym. To me the most shocking moments with relations to fitness have not come in doing well on a wod, but when I am able to easily move items around with correct form, while my “lazy” friend struggles. What do you train for?
Awesome Josh. Thanks for reading the post and getting what I was hoping to convey.
speaking of outside the walls of CCF – last week i did “Tabata Something Else” at Lannigan Park at UVA with the boys who are starting up CrossFit Charlottesville (opening their doors ont he 5th – i’m so excited for them)! it was fun to get out in the hot sun and workout with some new friends!
but since i’ve done a yoga class at the local globo gym conglomerate (which was actually awesome because it stretched out my back) and then went back with my mom yesterday before the baby came. mom did a spin class while i tried to do a simple CFWU and maybe a small WOD….lack of sleep didn’t really leave me with much energy…
but i found myself laughing and cringing at the same time – laughing at the “personal training” that was going on with a group of women and the typical stout male trainer….terrible squat form, no hip extension, no depth, isolation movements with dumbbells, and horrific SDHP form…..
i cringed at the sea of machines and no real place to get in solid pull ups….wishing i had brought my own jump rope and trying to wade off the other personal trainers who would approach me and ask if i was training for anything while doing a HPC&J and Burpee WOD…..
it was actually quite depressing. so i’ll be glad when CF C’ville opens their doors and i can hopefully get in another real WOD before i come back home to CCF!
miss you guys and keep up the good work.
I can open my own Thermos now, and before crossfit, I would have to find someone to open it for me, you may think that’s funny but it’s true, no upper body strenght at all. Now, I call people in to watch me open my own thermos, and I give a BIG crossfit grunt when I do it. I feel bad when I can’t squat thrust 95 pounds, but it’s really all about the little things that you can do!!!!!! Dawn, you should have rocked out the spin class with your mom.
Sorry Karen – my back would not have lasted for 60 minutes on the spin bike….check out the next email i just sent……SHOW ME YOUR WAR FACE!
yes, I got it, that is so cute he looks like he’s ready to rock out a tough WOD!!!!! He’s got his game face on!
Karen, I think you meant to say your flask not thermos.
That too Rayna!!!!
I’m sore as hell today. but I’m gonna come in and do the WOD. No matter what it was. Everyone needs to quit crying and get in the gym. There are always less people in the gym on heavy lifting days. It’s the only way to get better all around!! i had a good poop today!! Anyone want pics?NICE JOB EVERYONE N EVERYTHING YOU DO!! POSITIVE REINFORCEMENT FOR ALL.
Josh, I have seen tremendous gains in my climbing over the past 9 months Ive been at CCF. Strength, endurance, power endurance (probably the biggest, most important improvement in that), coordination, flexibility…I’ve had gains in all of em. And it’s not just physical. My mental confidence in throwing myself onto hard climbs has skyrocketed.
The functional gains I’ve had have definitely allowed me to pursue goals that may have literally hurt or killed me a year ago, and for that everyone at Carolina Crossfit has my sincere thanks.
Working all day today in Charleston, and doubt I’ll make it in unless I finish really soon. I’ll have to punish myself with a long run this evening.
It’s not a sport, unless you can die from massive internal bleeding.
Nice Brian!
I think the back squat rack Warren, Pearce I were on had a curse on it today, we all 3 had to dump weight. Oh well we all had an awesome push today even failure felt good.