My soul finds rest in God alone; my salvation comes from him.”- Psalm 62:1
Friday 081010
“Mr. Joshua”
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
“Top Five Performers”
The day will include lecture and theory of performance eating, recovery and optimizing health and longevity. Significant emphasis will be placed on the PRACTICAL implementation of Paleo/Zone concepts including cooking demonstrations, how to shop, eating on the road and more. By the end of the day you will have no more excuses why you cannot feed and water yourself for optimum performance!
Written by Paul Beckwith · Filed Under General
“Listen to advice and accept instruction, and in the end you will be wise. Many are the plans in a man’s heart, but it is the LORD’s purpose that prevails.”- Proverbs 19:20-21
Friday 081009
“Erin”
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Post time to comments.
Dumbbell split clean - video [wmv] [mov]
“Top Five Performers”
Congratulations on your Fitness Award
Kyle was one of a few to get an award from the Sheriff. Great job on your training.
With the Seminar tommorrow I thought I would give you some Ideas to be thinking about.
Top Sirloin - 3 blocks
3 oz top sirloin ( 3 blocks protein)
2 cups mixed greens salad (2 blocks carbs/ 3 blocks fat)
2 cups broccoli and cauliflower (1 block carbs)
You can used your favorite pasta sauce or crushed tomatoes for this. Brown the chicken first. Place 1/2 cup of sauce in a baking dish and place chicken on top. Sprinkle with mozzarella cheese and bake for 35-40 minutes.
Chicken Parmesan - 3 blocks
3 oz chicken (3 blocks protein)
2/3 cup peas (2 blocks carbs)
1/2 cup applesauce (1 block carbs)
9 cashews (3 blocks fat)
Who said eating on the Zone could taste so Good!!
Written by Paul Beckwith · Filed Under General
“It is the LORD your God you must follow, and him you must revere. Keep his commands and obey him; serve him and hold fast to him.”- Deuteronomy 13:4
Muscle & Fitness - The Crossfit Filthy Fifty Video!
As I stagger ignominiously from station to station at Petranek Fitness in Santa Monica, California–my lungs screaming for recuperative oxygen, my palms blistering before my eyes–it’s the whiteboard that pushes me harder, farther, heavier. Whatever pride I walked in with has long since been crushed by a pathetic, labored set of 50 pull-ups. Sweat is literally pouring from my brow, the sting rendering my eyes tear-gas red.
One foot in front of the other–it’s work as I plod toward a 95-pound barbell. As I make an effort to find a steady pace on my thrusters (front squats with an overhead press at the top), I get light-headed and drop the bar.
FindArticles - Sweat storm: a growing fitness sensation, CrossFit—the system that takes functional training to the extreme—isn’t for the weak. Follow along as an M & F staffer plunges into the fray
Muscle & Fitness, May, 2008, by Eric Velazquez
Written by Paul Beckwith · Filed Under General
“I, even I, am the LORD, and apart from me there is no savior. I have revealed and saved and proclaimed— I, and not some foreign god among you. You are my witnesses,” declares the LORD, “that I am God.”- Isaiah 43:11-12
Wednesday 081008
“Ryan”
Five rounds for time of:
7 Muscle-ups
21 Burpees
Post time to comments.
Each burpee terminates with a jump one foot above max standing reach.
“Top Five Performers”
Doin Work
Mike Jones and his trail to victory over weight loss!!
Mike is our featured client for the year! For years Mike has been batling weight he has always been a very large man. He played colege football with me at the University of South Carolina. We here at crossfit we have put him on a eating regiment and workout schedule that most people will quit with in the first week! For mike it is not just to lose weight for himself but he has a wife (Jodie) that is about to have there second child and they have a Hannah who is 2. So, for mike that is his motivation. I have started a biggest loser blog for him but, did not keep up with it. This is going to change!
Mike has been training with me and my staff for almost a year. He has only been eating right for two weeks! HaHa I will post his diet on his blog. Yesterday he had his weight and body fat tested and the results were great! Since training with us he is back to the playing weight. His body fat is lower though! Our goal is to get mike to 300lb asap!! I feel with the diet “Zoned” in it will happen. He cannot run due to Plantar Facsinaitis. So we have other devices to help him “Do WORK”.
Mike and I need your help with keeping him accountable. I cannot be him 24/7 but if you see him out ask him if he has cheated and let me know!
Written by Paul Beckwith · Filed Under General
“[A psalm of David. When he was in the Desert of Judah.] O God, you are my God, earnestly I seek you; my soul thirsts for you, my body longs for you, in a dry and weary land where there is no water.”- Psalm 63:1
Tuesday 081006
Weighted pull-ups 1-1-1-1-1-1-1 reps
100 pull-ups for Time!
Post Times and Loads
“Top Five Performers”
Come and Get Tested by the best! $50
Included in your detailed report you will find:
- Accurate assessment of your body fat % and lean mass
- Detailed tracking of previous tests
- A reference table showing where you are and where you should be
- Calculation of your resting metabolic rate and total caloric burn
We have created the only hi-tech mobile body fat testing lab on the planet. Other companies, do limited mobile hydrostatic testing and still use old outdated technology which is commonly dismissed as inaccurate because its difficulty to stabilize a reading, even by educated professionals, in the field. We’ve incorporated the most current computerized technology available in our Hydrostatic Tank. All of this is done in the customized interior of our mobile clinic. You are comfortable in the heated/air conditioned environment with the private changing booths and trained technicians to assist you. Nothing could be easier. Best of all, we bring the clinic to you. |
| Read more… |
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| THE GOLD STANDARD OF BODY COMPOSITION ANALYSIS IS HYDROSTATIC OR HYDRODENSITOMETRY. Although, because it is time consuming, cumbersome, and complicated, and difficult to find, many physiologists turn to other types of measurement as an alternative means of assessment. However, hydrostatic weighing is the method by which all other means of measurement compare their degree of error.
Body Composition is the technical term used to describe the different components that, when taken together, makes up a person’s body weight. Now you must keep in mind that body composition and body weight are two entirely different concepts, and they are not interchangeable. To get a better understanding of the difference between the two, you need to understand a bit about anatomy and physiology.
Body Tissues
You probably realize that the human body is composed of a variety of different tissue types. The so-called ‘lean’ tissues, such as muscle, bone, and organs are metabolically active, while adipose, or fat tissue, is not. Since scientists like to classify things, they have divided adipose tissue into three different categories:
1. Essential fat, which supports life, and is extremely important to normal bodily function.
2. Storage fat, that protects internal organs and supplies some energy requirements.
3. Non-essential fat, serves no real purpose, and may, in fact, be detrimental to health.
The difference in these tissues is not readily distinguishable by stepping on a scale. A scale simply takes the sum of everything (fat, muscle, water, hair, you name it), and gives an absolute weight measurement. Scales can’t determine the lean-to-fat ratio of that weight. An individual can be “over-weight” and not “over-fat.” A bodybuilder, for example, may be 8% body fat, yet at two hundred and fifty pounds may be considered “over-weight” by a typical height-weight chart. Therefore, these charts are not a good indication of a person’s ideal body weight for optimal health, much less for athletic performance.
In order to identify these tissues, physiologists have developed several different methods of assessing the percent of fat vs. lean mass of an individual. These methods are referred to as Body Composition Analysis. There are many methods of assessment. Please see our comparative methods section if you are interested in learning more
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Written by Paul Beckwith · Filed Under General
“Seek the LORD while he may be found; call on him while he is near.”- Isaiah 55:6
Monday 081005
Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps
Post time to comments.
Body Fat Test Tommorrow! 4-8
Nutrition Seminar
Push Jerks
When getting ready to push press or jerk we want to keep two things in mind. One… make sure the bar is resting on the muscles of the shoulder and not supported by the arms. Two…keep your elbows in front of the bar while getting your forearms as close to vertical as you can.
Deadlift
When it comes to first exposures to the deadlift, the biggest obstacle is often hamstring flexibility. No thanks to tight hamstrings, some athletes are physically unable to reach the bar on the floor with a straight back. Rounding the back to meet the bar is not an option. A safe and acceptable option is to raise the bar to a height that the athlete can reach while maintaining a stable midline. Th goal is working towards getting full range of motion and improving his hamstring flexibility. With practice over time, you will be deadlifting from the floor.
Front Squats
Feet and Hand position while doing work with a barbell can be a little confusing. Take for example the Deadlift, hang power clean, front squat, push press, back squat, and push jerk from behind the neck. Does that sequence sound familiar? Getting through “The Bear” is hard work, making sure your feet and hands are in the correct place might seem trivial. Is it?
Written by Paul Beckwith · Filed Under General
“Do not boast about tomorrow, for you do not know what a day may bring forth.”- Proverbs 27:1
Saturday 081004
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
“Top Five Performers”
Nutrition Seminar Oct 11th 11-1
Body Fat Testing Oct 7th 4-8
Blaine finishing his first Muscle up!!
Basic Movements and Fundematals, our focus on the basics will not change. We will still demand full range of motion, and clean lines of action. The push is often overlooked because of its simplicity. This CrossFit Journal Article breaks down the push up in great detail.
Written by Paul Beckwith · Filed Under General
“Fear of man will prove to be a snare, but whoever trusts in the LORD is kept safe.”- Proverbs 29:25
3 rounds for Time:
50 Tsunamis
15 Burpees
3 Rope Climbs or 15 Rope Pull-ups
25 24′ Box Jumps
or
Friday 081002
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Will and Thomas Riding the Wave!!
“Top Five Performers”
Nutrition Seminar Oct 11th
Body Fat testing Oct 7th
One of the most admirable things about the Crossfit community
is the support and encouragement we give to each other.
Whether its cheering someone on as they get their first
kipping pull-up, congratulating a new PR by posting online or
an unitelligible grunt or labored smile as we pass one other
during a 400 meter run. Within and among this support lies
the space for friendly competition. During a workout, we may
find ourselves pushing hard to keep up with/pass someone
or to maintain a lead and finish the workout first. The person
we cheered on earlier in the class for getting their first muscle up
suddenly becomes our main focus of competition… the person
we want to beat. Sometimes that person is someone else…
sometimes it is ourselves.
Competition can be a very motivating factor in boosting
intensity during workouts.
What do you think? Does competition motivate you?
Written by Paul Beckwith · Filed Under General
“Blessed are you when people insult you, persecute you and falsely say all kinds of evil against you because of me. Rejoice and be glad, because great is your reward in heaven, for in the same way they persecuted the prophets who were before you.”- Matthew 5:11-
Wensday 080930
Back Squat 5-5-5-5-5 reps
post loads for each set in the comments!
Getting strong is simple right? LIFT HEAVY. It is not quite that simple. The best resource in the CrossFit community is Mark Rippetoe of CFWF. He is an expert in the field and highly respected author. Proper technique for the deadlift, back squat, and press, are essential to maximum efforts, expert coaching is critical.
“Top Five Performers”
Sign up for the Nutrition Seminar to get the pass code!
Make sure you sign up for the Body Fat Test as well!
We now have Ju Jitsu at Carolina Crossfit ! Insane!!
For you Runners!
3-5 hours after CrossFit WOD
CFE do ONE of the following:
Swim: 3 x (50m/y + 100m/y + 200m/y)
Bike: 3 x (1/2 mile + 1 mile + 2 miles)
Run: 3 x (200m + 400m + 600m)
C2: 3 x (250m + 500m + 700m)
Rest the exact time it takes you to do each set. EX. 200m run in 35 sec. rest 35 sec then 400m run Etc.
Written by Paul Beckwith · Filed Under General
“And this is my prayer: that your love may abound more and more in knowledge and depth of insight, so that you may be able to discern what is best and may be pure and blameless until the day of Christ,”- Philippians 1:9-10
Tuesday 080928
Push Jerk 5-5-5-5-5 reps
“Nutrition seminar” From the Grocery store to the Dinner table! Sign up now limited spots.
Body Fat Test
“Top Five Performers”
Pressing on through the Pain!
When getting ready to push press or jerk we want to keep two things in mind. One… make sure the bar is resting on the muscles of the shoulder and not supported by the arms. Two…keep your elbows in front of the bar while getting your forearms as close to vertical as you can.
Written by Paul Beckwith · Filed Under General
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