Tuesday 12/31/13

We will only have 2 classes New Years Day. 9AM 5PM

"Fitness"
4 sets:
A1.
1 strict press + 2 push press
A2.
8 pull-ups

B.
12 min AMRAP
12 hang power cleans
12 shoulder to overhead
30 double unders


"Sport"
A.
2 position clean + jerk (high hang, hover)

B.
10 min AMRAP
7 HSPU
7 Hang power snatch
7 bar facing burpees

Monday 12/30/13

Schedule till Thursday
Classes: 7AM, 5 PM
Open Gym: 6-7AM, 1-2PM, 5-7PM

"Fitness"
A1.
Back squat 6sets 6reps
A2.
Toes to bar 6x6

B.
For time:
Run 800m (row 1k)
50 Kbs


"Sport"
A.
2 position snatch (high hang, hover)

B.
5 x 2/4 fs/bs @100% fs

C.
3 rft:
Run 400
15 t2b
25 wallballs

Friday 12/27/13

Sorry for the late post. I've been enjoying some quality time w friends and family. Hopefully you're getting the opportunity to do the same!

"Fitness" & "Sport"
A1.
Push press 5x5
A2.
Ring row 5x10

B.
For time:
40 wall ball
20 pull-ups
30 wall ball
15 pull-ups
20 wall ball
10 pull-ups
10 wall ball
5 pull-ups

-Squats tomorrow!

Thursday 12/26/13

"And you will have joy and gladness, and many will rejoice at his birth." Luke 1:14

"Fitness" & "Sport"
A.
EMOM x10
Odd: 5 deadlifts
Even: 10 toes to bar

B.
For time:
40 Kbs
20 burpees
Run 800m
30 Kbs
15 burpees
Run 800m
20 Kbs
10 burpees
Run 800m

Tuesday 12/24/13

"Fitness" & "Sport"
1 Overhead Squat (95/65)
2 Power Snatches (95/65)
3 Thrusters (95/65)
4 Bar Muscle-Ups(Scale Ring/Box Dips)
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups/Pull Ups/Ring Row
8 Kettlebell Swings
9 Wall Balls
10 Handstand Push-Ups/HRPU
11 Ground to Overhead
12 Front squats

Barbell 12 Days:(originally programmed by CrossFit Greer)
1 Deadlift 95/65
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squat
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatches
11 Overhead Squats
12 Sumo Deadlift Highpull 

Monday 12/23/13

"The son of God became a man to enable men to become the sons of God."-C.S. Lewis

"Fitness"

A.

Backsquat 7sets 5 reps

B.

Team Prowler "Lipson Test"

-Come ready to work!

"Sport"

A.

High Hang snatch double

B.

 4X2/4 FS/BS @ 95% (of 1RM Front Squat)

C.

Team Prowler "Lipson Test"

Thursday's Eating

5:50AM
-2 slices of turkey
-carrot
-almonds

11:20AM
-"2 chefs" sampler (same as yesterday)

3:30PM
-smoothie(almond milk, coconut milk, kale, spinach, banana, 1 scoop protein)

5:20PM
-4 eggs
-Venison sausage

8PM
-leftover chicken curry (chicken, peppers, coconut milk)
-lots of white rice WHITE RICE VS BROWN RICE
-2 large handful of chips ("food should taste good" brand... A corn + flax seed chip)

10PM
-2 spoonful peanut butter
-2 spoonful coconut oil

Tips
-Stay away from dairy, sugar, and grains. GRAINS
-Fat! Look for healthy fats. (Coconut oil, olive oil, avocado, nuts)
-Think MACRO nutrients (protein, carb, fat) in every intake.
-Stay away from "high inflammation" foods. (1st tip)

Friday 12/20/13

Be sure to check the holiday schedule for next week. We'll have it posted here soon.....

"Fitness"
A.
Front squat 5 sets 5 reps

B.
3 sets max reps:
60s ground to overhead
60s toes to bar
60s wall balls
60s rest



"Sport"
A.
Snatch balance + overhead squat

B.

6x3/6 fs/bs @94% of Monday

C. 

3rft:

6 deadlifts @ 75-80% 

6 Wall walks

Wednesday's Eating

5:50AM
-smoothie(almond milk, handful kale, handful spinach, banana, 1 scoop protein)

8:20AM
4 eggs

12:45PM
-2 slices turkey
-carrots
-olive oil

2:30PM
-half  of "2 chefs" sampler (pesto chicken salad, pear chicken salad, Greek veggie, extra lettuce, olive oil)

5:20 PM (post workout)
- other half of 2 chefs salad

8PM
-2 plates salad (spinach, pepper, craisins, pistachio, ranch)
-ratatouille (eggplant, chicken, tomato, sausage, onion, peppers)
-chocolate cake (gluten fee), mixed fruit, whipped cream, almond butter

-I promise a more in depth synopsis on the " why and how" will be listed soon.
-Also, schedule is a little crazy lately, so I have been eating less and at later times. Hopefully tomorrow will be a little more normal.

Thursday 12/19/13

"Fitness"
A1.
Push press 5sets5reps
A2.
Pull up 5sets10reps

B.
7 sets for max reps
In 60s complete 10 burpees, then max Kbs w time remaining.
Rest 60s
*If you're unable to get to Kbs, cut reps to 6.


"Sport"
Rest day

Tuesday's Eating

I will go into more detail of the "why and how" tomorrow.

5:50AM-Smothie (almond milk, handful kale, handful spinach, half banana, 1 scoop whey protein powder)

8:30AM
-4 eggs mixed w venison hash(venison, onions, peppers, potatoe)
-coconut oil
-carrots
-handful almonds

1PM (post workout)
-Turkey 2 slices
-carrots
-almonds

2PM
-"Sobys on the Side" togo salad(spinach, mix greens, pecans, sunflower seeds, chicken, turkey, bacon ranch dressing)

4:40PM
-Chumnuts(almonds, sea salt, raisins, candied coconut cashews)

5:50PM
-Salad w spinach, turkey, almonds, avocado, raspberries, lots of evoo

10:20PM
-Coconut curry chicken leftover(coconut milk, green beans, chicken, red curry paste)

11PM
Spoonful peanut butter, spoonful coconut oil

Wednesday 12/18/13

Sorry for late post.....

"Fitness"
A.
Deadlift5sets3reps

B.
4rft:
30 Walking Lunges
30 Abmat sit-ups
400 Meter Run


"Sport"
A1. 
Snatch grip deadlift 5x5
A2.
Toes to bar 5x10

B.
3rft
Row 1k
10 Burpees
15 Shoulder to Overhead

Monday's Eating

Recently, some members have shown interest in our diet as coaches, so I'm going to log my daily diet on here for this week.

Be sure to ask if you have any questions concerning diet. We are more than happy to help and provide input of our experience. Coach Cam is a certified nutritionist.

Remember to find what works for you!

5:50 AM
Smoothie (almond milk, handful of kale, handful if spinach, half banana, 1 scoop of protein powder)

8:20
4 eggs w ground venison (a small handful raw) cooked in heavy coconut oil, handful of carrots, 2 handful almonds

11AM(pre workout)
Small slice of turkey, handful almonds, apple

1PM(post workout)
1 scoop protein powder in coffee

3PM
"Hudson" salad at 2 chefs

5:45PM
slice of turkey, handful almonds, carrots

Ball game @ 6:30

9:10PM
Salad w ground venison hash on top (venison, peppers, potatoes, peppers) w LOTS of olive oil

- I drink lots do water throughout the day & 1-2 cups of coffee or hot tea.
- I also supplement w lots of fish oil and a glucosamine chondrortin
- I will add a creatine mono hydrate supplement to heavy lifting days.

Tuesday 12/17/13

You can never outwork a bad diet.

"Fitness"
A.
For time:
Row 500m

B.
3 sets:
Complete as many rounds and reps as possible in 6 minutes of:
Burpees x 10 reps
Shoulder to Overhead x 15 reps
Pull-Ups x20
Rest 2 mins.

"Sport"
A.
3 pos clean + 1 jerk

B.
5 rft
10 burpees
10 HSPU
10 box jump

Monday 12/16/13

"First they ignore you, then laugh at you, then they fight you, then you win." -Gandhi

"Fitness"
A.
Back squat 5sets 5reps

B.

3 sets:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings (for max reps)
30 seconds of Rest
90 seconds of Double-Unders (for max reps)
30 seconds of Rest
90 seconds of Goblet Squat
30 seconds of Rest

"Sport"

A. 

3 position snatch (hip, knee, floor)

B.  

6x3/6 fs/bs @90% 1 rep fs

C. 

Four sets for times of:
20 Pull-Ups
20 Wall Ball Shots
40 Double-Unders

Rest 2 mins.

*If rounds take longer than 5 mins cutt reps in half.

Friday 12/13/12

"Fitness"
A.
Front squat 5sets 4reps

B.
7rft
5 burpees
7 thrusters
9 pull-ups



"Sport"
A.
15 mins work to heavy snatch

B.
6X3/6 FS/BS @ 94% of Monday

C. 
5 rft
10 ohs
20 double unders

Thursday 12/12/13

"You can discover more about a person in an hour of play than in a year of conversation."-Plato

"Fitness"
A.
Collect 15 Turkish get ups per side

B.
In teams of 3 complete AMRAP in 20+ mins
Row 300 meters
10 hang power snatch


"Sport"
A.
EMOM 3 muscle ups (10)

B.
EMOM 3 HSPU (10)

C.
20 mins mobility

Wednesday 12/11/13

"Fitness"
A.
2 hang cleans + 1 jerk

EMOM x5
Add weight
EMOM x5
Add weight
EMOM x3

B.
3 min me wallballs
Rest 1 min
3 mins max doubleunders

"Sport"
A.
Work to heavy 3 back squat

B1.
Tempo snatch pull 3x3
B2.
GHraise 3x5

C.
6 min AMRAP
3,6,9,12......
Ground to overhead
Burpee

Tuesday 12/10/13

"It was pride that changed angels into devils; it is humility that makes men as angels."-Saint Augustine

"Fitness"
A1.
Push press 5x5

A2.
Ring row 5x10

B.
3rft:
30 Kbs
30 hrpu
Run 400m


"Sport"
A.
Hover clean & jerk double

B.
5 sets
Row 500
12 HSPU
15 toes to bar
6 muscle ups
Rest 2 mins.

Monday 12/9/13

“You are what you do, not what you say you'll do.”-C.G. Jung

Thanks so much again to all who made the Santa Series a success!

"Fitness"
A.
Back squat 7sets 3rep

B.
20 mins.
Odd: row 10 cals
Even: 10 burpees


"Sport"
A.
12 mins. hover snatch double

 B. 
6X3/6 FS/BS @ 85% (of 1RM Front Squat)

C. 
100 pull ups for time

Friday 12/6/13

Maybe Christmas, the Grinch thought, doesn't come from a store.-Dr Suess

"Fitness"
A.
Front squat 5 sets 4 reps @32x1

B.
5 min AMRAP
5 thrusters
5 pull-ups

Rest 3 mins

5 min AMRAP
5 thrusters
5 burpees

Rest 3 mins

5 min AMRAP
5 pull-ups
5 burpees

"Sport"
A.
Movement prep for Saturday!

Thursday 12/5/13

Forbes Mental Toughness

"Fitness"
A.
Deadlift 5 sets 3 reps

B.
5 sets
Row/Airdyne 1 ME min
Rest 2 mins


"Sport"
A.
EMOM x10
3 muscle ups

B.
EMOM x10
Max handstand walk

C.
Spend 20 mins working on mobility

Wednesday 12/4/13

"Every man dies. Not every man truly lives."-William Wallace

Be sure to make an extra effort to wipe down equipment when finished, drink plenty of water, and wash hands. It's that time of year.

"Fitness" & "Sport"

For time:
50 Wall Ball Shots
40 Kettlebell Swings
30 Burpees
20 Pull-ups
10 Ground to overhead
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
50 Wall Ball Shots

Tuesday 12/3/13

“Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.” -Francis Chan

"Fitness"
A1.
Strict press 5x5
A2.
Pull-up 5x10

B.
5 rft
15 shoulder to overhead
Run 400m/Row 500m

"Sport"
A.
Clean & jerk x5 @ 90%

B.
3 rft
15 push press
15 toes to bar

*Don't forget to get extra aerobic work in.

Monday 12/2/13

"Fitness"
A.
Back squat: 5 sets 3 reps

B.

“The Chief”

Complete as many rounds and reps as possible in 3 mins:
Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

"Sport"

A.
Snatch singles @ 90% x5

B. 
5X4/8 Front Squat/Back Squat @ 80% of 1RM Front Squat

C.

Complete as many rounds and reps as possible in 7 mins:
8 kettlebell swings
8 burpees 

Wednesday 11/27/13

“Life is what happens to you while you're busy making other plans.” -Allen Saunders

"Fitness"
A.
EMOM 12
Odd: 7 Deadlift
Even: 14 hand release push-ups

B.
Tabata 8mins
Goblet squat
Push jerk
-Alternate back and forth.

C.
10 mins
Partner row/Airdyne


"Sport"
A.
Snatch pull @ 100-115% 4x3

B.
Snatch balance 4x3

C.
10-9-8-7-6-5-4-3-2-1
Deadlift (tough,but manageable)
1-2-3-4-5-6-7-8-9-10
Hand stand push-up
Or
3-6-9-12-15-18-21-24-27-29
Hand release push-up

Tuesday 11/26/13

"He who does not work, does not eat." -John Smith

"Fitness"
A.
1. Push press 5x5
2. Pull-ups 5x10

B.
3 min max cals row
Rest 3 mins
3 mins max double unders
Rest 3 mins
3 mins max burpees

"Sport"
A.
12 mins to work to tough hang clean & jerk

B.
1. Push press 7x3 (climbing)
2. Ring row 5x10
-Superset the last 5 working sets of pp

C.
3 min ME burpees

Monday 11/25/13

"My advice to you is get married: if you find a good wife you'll be happy; if not, you'll become a philosopher."-Socrates

"Fitness"
A.
Backsquat 4x8reps @30x1
Or

5X4/8 Front Squat/Back Squat @ 75% of 1RM FS

B.
3 rounds for time
30 wallballs
20 toes to bar

"Sport"
A.
12 mins to work to tough hang snatch

B.
5X4/8 Front Squat/Back Squat @ 75% of 1RM FS 

C.
Five rounds for time of:

15 Pull-Ups
20 Kettlebell Swings
40 Double-Unders

Saturday 11/23/13

Sign Up For Affiliate League!

"Fitness" & "Sport"
4 rounds for each individual:

In teams of three, complete:
Run 400m or Row 500m
20 Burpee Box Overs
30 Shoulder to Overhead

All individuals start at different movements, and work at same time. Once everyone finishes set, switch.

Friday 11/22/13

"Fitness"
A. Front squat 7x3
Or
Front squat/Backsquat 4x7/13 @ 70% of 1 rep front squat (week 2)

B. Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots
Rest 3 mins
Complete as many rounds and reps as possible in 5 minutes of:
10 push up
10 sit-up


"Sport"
A. 10 mins Work to heavy power snatch
10 mins Work to heavy power clean

B. Front squat/Backsquat 4x7/13 @ 70% of 1 rep front squat (week 2)

C. 3 min max wallballs
*Remember to be doing extra aerobic work if following sport.

Thursday 11/21/13

"The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character." -Arnold Schwarzenegger

"Fitness"
A. Strict press 3, 3, 3
Push press 3, 3, 3
Push jerk 3, 3, 3
-Weight should increase every set.

B. 4 rounds for time
10 hang power snatch
15 kettle bell swings


"Sport"
Active recovery
-Work on Skillwork!

Wednesday 11/20/13

"I have a tip that can take 5 strokes off anyone's golf game. It's called an eraser." -Arnold Palmer

"Fitness"
A1. Romanian deadlift 5x5 @4021
A2. Box jump cluster 1,1,1 x3

B. In teams of two complete AMRAP 12 (1 person working at a time)
6 thrusters
9 toes to bar
12 ball slams

"Sport"
A1. Clean pull 5x3 @42x1
A2. GH raise 5x5 @40x1

B. In teams of 2 complete 10 total rounds for time (1 person working at a time)
10 calories row
10 hang clusters (clean thruster)

Tuesday 11/19/13

"Fitness"
"Who is richer? The man who is seen, but cannot see? Or the man who is not being seen, but can see?"-Babe Ruth

A. Take 10 mins to work on on L sit

B. For time:
100 Double-Unders
50 Pull-Ups
400 Meter Run
80 Air squats
40 Hand-Release Push-Ups
400 Meter Run
60 Kettlebell Swings
30 Handstand Push-Ups
400 Meter Run
-30 Minute cap

"Sport"
A. 3 position clean (floor, knee, hip) + 1 jerk (12mins)

B. 3 sets for quality (10 mins)
3 muscle ups
6 HSPU
12 kettlebell snatch (alternating)

C. 10 AMRAP
10 hrpu
10 pull ups
10 ring dips

Monday 11/18/13

Be sure to sign up for affiliate league. Workout 1 will be posted today!

"Fitness"
A. Back squat 5x5 (climbing)
Or
Front squat/Backsquat 4x7/13 @ 70% of 1 rep front squat (week 2)

B. EMOM 20
3 power cleans
5 burpees
*If you do not complete a set within the assigned 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped.


"Sport"
A. 12 minutes work to heavy 3 position snatch (floor, knee, hip)

B. Front squat/Backsquat 4x7/13 @ 70% of 1 rep front squat (week 2)

C. EMOM 10
20 double unders
6 toes to bar

Friday 11/15/13

“It does not do to dwell on dreams and forget to live.”-J.K. Rowling


"Fitness"
Strength/Skill
Front squat 7x3 (climbing)
or
Front Squat/Back Squat 4 sets of 7/13 @ 94% of weight used Monday

WOD
20 min AMRAP
In teams of 2:
 Row 500m or Run 400m
5 pull ups
10 thrusters
15 kettle bell swings
*While partner is rowing or running, cycle through AMRAP then switch.


"Sport"
Strength/Skill

Front squat 7x3 (climbing)

or

Front Squat/Back Squat 4 sets of 7/13 @ 94% of weight used Monday

WOD

EMOM 20

3 hang power cleans + 3 push jerks

Thursday 11/14/13

“Great minds discuss ideas; average minds discuss events; small minds discuss people.”-Eleanor Roosevelt

"Fitness"
Five sets of:
Deadlift x6 reps @ 21X1 (moderately heavy)
Rest 90 seconds
Wall balls (Max Reps in 60 seconds)
Rest 90 seconds
Front rack kettlebell Alternating Lunges 12 reps each leg (1kb)
Rest 90 seconds
Abmat sit-ups (Max reps in 60 seconds)
Rest 90 seconds
-Take some time warming up deadlift and going over new lunge movement.



"Sport"
Active recovery

Wednesday 11/13

"Fitness"
Strength/Skill
5x
5 bench press
Rest 30s
10 strict pull ups
Rest 30s

WOD
Complete as many rounds and reps as possible in 15 minutes of
5 pull ups
10 burpees
Run 200 Meters (to first large white sign)



"Sport"
Strength/Skill
5x
Halting Snatch grip deadlift x3 (demo) 42x1 @ 100%
Rest 30s
10 toes to bar
Rest 90s

3x
10 push ups
10 pull-ups

WOD
Time trial:
800m run
Or
1k row

Tuesday 11/12/13

"Things will come, and things will pass. Only what's done for Christ will last."

"Fitness"
Strength/Skill
Hang Clean & Jerk
2 EMOM

WOD
5rft
5 shoulder to overhead
10 toes to bar
20 double unders




"Sport"
Strength/Skill
Below knee clean & jerk (2cleans + 2 jerks)

WOD
Two sets for times of:
100 Double-Unders
50 Kettlebell Swings
25 Push Press
Rest 3 minutes

Monday 11/11/13

A couple announcements...

1. We are going to begin programming 2 separate templates for classes. There will be a "Sport" template and a "Fitness" template. This will allow us (coaches) to work more in depthly w you guys, while also allowing greater progression in more specific areas. A good example would be my mother Leslie and myself. There's no reason for my mama to be snatching 2xs a week and squatting 3xs, but for me there may be weeks that call for extra volume in one department or the other. Understand though, there is not one better than the other. One is geared towards overall fitness, while the other will be geared more towards the competitive side of CrossFit. BOTH will still be highly functional, constantly varied movements performed at high intensities!

Don't think too hard about this. We'll talk about it more in class.

2.  Affiliate League is right around the corner. We are hosting it, so be sure to sign up, and if your not interested in competing we will need judges. So mark the calendars for Dec 7!

Fitness
Strength/Skill
Back squat 5x5
Or
Front Squat/Back Squat: 4X7/13 @ 65% (of max FS)
-Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back squats w same weight. Do not rest while switching from Front to Back Squats.

3x
25 push ups
25 ring row

WOD
Five sets for max calories/reps of:
30 seconds of Rowing/Airdyne (for max calories)
30 seconds of Rest
30 seconds of Kettlebell Swings (24/16 kg)
30 seconds rest



Sport
Strength/Skill
2 rep snatch w 3s pause below knee

Front Squat/Back Squat: 4X7/13 @ 65% (of max FS)
-Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back squats w same weight. Do not rest while switching from Front to Back Squats.

WOD
Five sets for max calories/reps of:
30 seconds of Rowing/Airdyne (for max calories)
30 seconds of Rest
30 seconds of burpees
30 seconds rest

Friday 11/8

Everyone has a plan 'till they get punched in the mouth. -Mike Tyson

Strength/Skill
Front squat
-Work to tough single

AMRAP 10
10 thrusters
10 c2b pull-ups

Thursday 11/7

Athlete Chooses Order

Mobility/Maintenance
Collect 5 mins in bottom of passive air squat.
-work on mechanics (feet forward, knees out, hips back)
Collect 4 mins of shoulder mobility
-use PVC or band

WOD
Row (10-30)
EMOM
Odd:10-15 cals
Even: 10-15 burpees/sit-ups/push-ups/air squats

Strength/Skill
100 double unders
5-10 mins handstand practice
1-3 muscle up/pull-up EMOM (5-10)

Wednesday 11/6

We'd really like more feedback in the comments section for those who follow. Please feel free to comment thoughts and results of lifts and workouts.......

A. Strength/Skill
Clean & jerk
-work to tough single
Or
-EMOM

B.  WOD

Complete as many rounds and reps as possible in 6 minutes of:
Power Clean x 3 reps
Burpee x 6 reps
Kbs x 9 reps

Rest exactly 4 minutes, and then....

Complete as many rounds and reps as possible in 4 minutes of:
Shoulder to Overhead x 2 reps
Burpee x 4 reps
Kbs x 6 reps

Tuesday 11/5

"All of us learn to write in the second grade. Most of us go on to greater things."-Bobby Knight on the Press

Strength/Skill
Snatch single
-Work to heavy single (15 mins)
Or
-Progression

WOD
5 min AMRAP Snatch (power)
-W 70% of weight above
Rest 3-5 mins

3x max reps
30s push ups
Rest 30s
30s max pull-ups
Rest 30s

Monday 11/4

"Some folks look at me and see a certain swagger, which in Texas is called 'walking.'" -George W Bush

Strength/Skill
Back squat 7, 7, 7, 7 @30x1
-Focus on tempo.
-Make sets reachable. Don't go too heavy.

WOD
3rft
Run 400m
30 wallballs
20 toes to bar
-Set fast, but maintainable pace.
-Break sets up to be most efficient.
-Take care of hands!

Friday 11/1

Be sure to make it to the Halloween Paleo Potluck tomorrow night! Dinner @7, WOD @6.
All other classes remain the same.

There will be 2 $20 Whole Foods gift cards awarded to the best costume and the best paleo dish!
The same person can win both! Dave and myself will have the final say on winners.

Strength/Skill
Deadlift Clusters 5x3.3.3

WOD
"Liquid Cocaine"
5 RFT:
5 Clean & jerk
10 C2B pull up

Thursday 10/31

"Normal is an illusion. What is normal for the spider is chaos for the fly." -Morticia Adams

Warm Up
EMOM 10
3 pull-ups
6 push-ups
9 air squats

Active Recovery/Make Up Workout Day

A. Skillwork(10-20mins)

Handstand

Ring work

Double unders

B. Aerobic Work

Prowler push w partner

Row
Bike
Jog/Walk
Pick one and go w it!

C. Mobility & Maintenance
5-10mins thoracic mobility
5-10mins hip mobility
Ask a coach & get to work!

Wednesday 10/30

“I’m sore every single day of my life.” – Rich Froning, 3-time ‘Fittest Man on Earth’

We will start the warm up work at 2 after, so make sure you're there on time!

Warm up
EMOM 10
Odd 15 kettlebell swing
Even 15 abmat sit-ups
-Go through typical warmup and get things moving

Strength/Skill
Tall clean triple
-Work on speed under bar & stability in bottom position
-Don't go too heavy on these.

WOD
AMRAP 10
15 wall balls
30 double unders
-Set solid pace and maintain for all 10 mins

Cash out
5 mins of strict toes to bar

Tuesday 10/29

“You are what you do, not what you say you'll do.” ― C.G. Jung

Strength/Skill
Tall snatch triple

WOD
3x
3 min AMRAP
3 power snatch
3 burpee
Rest 2 mins

Lots of overhead work thus far. Don't skip out on the mobilizing!

Monday 10/28

Man has two great spiritual needs. One is for forgiveness. The other is for goodness. -Billy Graham

Strength/Skill
Back squat 7x3

WOD
3rft
Run 400m
20 pull-ups
20 overhead squats

*Don't forget about our "Paleo Potluck Halloween Party" Friday night!!!

Friday 10/24

Don't forget there will be no class Saturday morning. We will be at Wild Oats in Simpsonville for the charity workout.

Strength/Skill
Deadlift 5x5 climbing
-Focus on tech, engage lats, don't overdue it

WOD
5 rft
10 shoulder to overhead
10 walking lunge w weight
10 pull-up c2b
10 walking lunge w weight

Thursday 10/24

Don't forget! Paleo Potluck Halloween Party is November 1! 1 week from Friday!

Buy in: accumulate 3 mins in L sit

Active Recovery/Make Up Workout Day

A. Skillwork(10-20mins)

Handstand

Ring work

Double unders

B. Aerobic Work

Prowler push w partner

Row
Bike
Jog/Walk
Pick one and go w it!

C. Mobility & Maintenance
5-10mins thoracic mobility
5-10mins hip mobility
Ask a coach & get to work!

Wednesday 10/23

Love is real, real is love. John Lennon

Strength/Skill
Clean + 2 front squats + jerk

WOD
EMOM
Odd: 10-15 push up
Even: 10-15 cals on rower/air dyne
-pick a rep scheme and stick w it

Cash out: accumulate 2 mins in an L-sit

Tuesday 10/22/13

“Every time you smile at someone, it is an action of love, a gift to that person, a beautiful thing.”
― Mother Teresa

Sign up for this Saturdays "Breast Cancer Awareness Workout" Here!

Strength/Skill
1 snatch balance (from rack) + 2 hang snatch
-Focus on stability in the bottom

15 minute AMRAP
Run 400
7 hang power cleans
14 pull ups
21 burpees
-Grind through the work, and set maintainable pace.

Monday 10/21

Sorry for the late post!

Strength/Skill
Back squat 4x6
-All four sets should be challenging & considered "working" sets.

3rounds (not for time)
15 Kbs
15 toes to bar
-Work on kb technique.
-Try being as efficient as possible on t2b. Partition as needed.

8 min AMRAP
In teams of 2 for reps
Max thrusters in sets of 2, 4, 6
-Athlete A does 2, then B does 2. After getting to 6, restart at 2.

Friday 10/18/13

We will not be having class Saturday morning 10/19. Get out and be active elsewhere!
Many of us will be down in Charleston for "Integrity's Revenge". So keep us in your prayers. Should be a blast!
We will keep everyone updated through Facebook.
Also, November 1st is right around the corner. Get that costume and (paleo)food ready!

Strength/Skill
Deadlift 8x3
*Complete 5 toes to bar after each set

WOD
12 min AMRAP
Run 800m (buy in)
-then w time remaining complete AMRAP of
7 push jerk
14 pull-ups
21 split jumps

Wednesday 10/16/13

"I've always believed that if you put in the work, the results will come." -Michael Jordan

Strength/Skill
3 cleans from below knee
-Work to tough set
-EMOM

WOD
3rft
25 Kbs
25 wall ball

Tuesday 10/15/13

“All I want to tell young people is that you're not going to be anything in life unless you learn to commit to a goal. You have to reach deep within yourself to see if you are willing to make the sacrifices.” -Louis Zamperini

Strength/Skill
Below knee snatch
-Work to tough triple
Or
-EMOM

WOD
3x
4 min AMRAP
4 power cleans
8 handstand push-up
16 double unders
Rest 2 mins

Monday 10/14/13

"All great achievements require time." -Maya Angelou

Strength/Skill
x5
1a. Backsquat x5
1b. Box jump x10

x3
2a. Ring push up x10
2b. Pull up x10

WOD
6 sets for max reps:
Thruster 30s/30s rest
Burpee 30s/30s rest

Friday 10/11/13

"Hard work defeats talent when talent refuses to work hard."

Strength/Skill
Deadlift 5, 4, 3

WOD
In teams of 2 w 1 person working at a time:
20 min AMRAP
10 ground to overhead (95/65)
10 pull up
20 ground to overhead
20 pull ups
30 ground to overhead
30 pull ups
*Partner B does not begin until partner A completes all G2O & pull-up movements for that round.

Thursday 10/10/13

Skill/Recovery WOD

The options are endless. Pick something and go w it! Preferably something that's a weakness!

Row 

-5k@ 20s slower split than 2k

-2k for time

-30s fast/30s slow x 10

Air dyne

30s fast/30s slow x20

10 mins for calories

Gymnastics

Pull-up, HSPU, pistol, Lsit, muscle up

-choose one and perform 3-6 reps EMOM X10

-Handstand practice

Run

3x800m

Rest 3 mins 

1 mile

Rest 3 mins

1 mile

Double unders

-10 min AMRAP

-tabata

Wednesday 10/9/13

“Isn't it funny how day by day nothing changes, but when you look back, everything is different...” C.S. Lewis

Strength/Skill
Clean & Jerk (15 mins to work to heavy double)


8x400m sprint
Rest while others run. Ideally there should be 3 people per group.

*Thursdays there will be skill & aerobic workouts programmed. Athletes pick!

Tuesday 10/8/13

“It is good to have an end to journey toward; but it is the journey that matters, in the end.”-Ernest Hemingway

Strength/Skill
Snatch (15 mins to work to heavy double from floor)

18-15-12-9
Toes to bar
Burpee

Monday 10/7/13

Great video from CrossFit HQ

Strength/Skill
Back squat 7x3 (climbing)

WOD
3rft:
15 deadlifts
15 wall balls
15 handstand push-up/10 wall walk/15 hand release push-up

Friday 10/4/13

“It's not whether your glass is empty or full, it's what you do with it that really matter"

Strength/Skill
Clean & Jerk

WOD
AMRAP 12
10 thrusters
20 HRPU
50 double unders

10/3/13

Way to put the work in so far this week! Take advantage of days like today!

Active Recovery/Make Up Workout Day

A. Skillwork(10-20mins)

Handstand

Ring work

Double unders

B. Aerobic Restoration (20-30 mins at a talking pace)

Prowler push w partner

Row
Bike
Jog/Walk
Pick one and go w it!

C. Mobility & Maintenance
5-10mins thoracic mobility
5-10mins hip mobility
Ask a coach & get to work!

Wednesday 10/2/13

"I can do things you cannot, you can do things I cannot; together we can do great things."-Mother Teresa 

Strength/Skill
5x
1a. Deadlift (40x1)x5
*Go light on these and focus on tempo!
1b. Toes to bar x10

WOD
3x
Air dyne/Row 20 cals
20 burpees
Rest 3-5 mins

Tuesday 10/1/13

"My father gave me the greatest gift anyone could give another person, he believed in me." -Jim Valvano

Strength/Skill
Snatch (work to tough single)

WOD
3 rft:
Run 400
15 shoulder to overhead
15 pull up

Monday 9/30/13

“Talent is God given. Be humble. Fame is man-given. Be grateful. Conceit is self-given. Be careful.” – John Wooden

Strength/Skill
5x
1a. Back squat x5 (30x1)
1b. Box jump x10

5x
2a. 10 Kbs
2b. 20 abmat sit-up

WOD
EMOM 10
10 wall balls
*Max double unders w time remaining.

Friday 9/27/13

“I have not failed. I’ve just found 10,000 ways that won’t work.” Thomas A. Edison

Strength/Skill
Clean & Jerk
EMOM 6
1 pause clean + 2 hang clean + jerk
EMOM 6
1 pause clean +1 hang clean + jerk

WOD
10-9-8-7-6-5-4-3-2-1
Power clean
1-2-3-4-5-6-7-8-9-10
Burpee over bar

Thursday 9/26/13

"You don’t get stronger from lifting weights, you get stronger from recovering from lifting weights."

Active Recovery/Make Up Workout Day

A. Skillwork(10-20mins)

Handstand

Ring work

Double unders

B. Aerobic Restoration (20-30 mins at a talking pace)

Prowler push w partner

Row
Bike
Jog/Walk
Pick one and go w it!

C. Mobility & Maintenance
5-10mins thoracic mobility
5-10mins hip mobility
Ask a coach & get to work!

Wednesday 9/25/13

“If you tell the truth, you don't have to remember anything.”  -Mark Twain

Strength/Skill
Deadlift (10-12 mins to work to tough 3)

10 mins
Odd: max hrpu
Even max pull up
*Set a goal, and go for it!

WOD
Partner work
20 min AMRAP
400m row sprints (98%)
*One rows, one rests.

Tuesday 9/23/13

“If we change our thoughts from 'it's too late' to, 'there's still hope', we might see some change in the world.”  Kellie Elmore

Strength/Skill

Snatch (15 mins)
1 from floor w 3s pause below knee + 2 mid thigh
*Don't increase weight if pause isn't maintained.
*Focus on loading slow eccentrically.

As many rounds in 15 minutes:

15 Push jerk

12 T2B

9 KBS

Monday 9/23/13

I cried because I had no shoes until I met a man who had no feet. -Anonymous

Strength/Skill

5x

A1. Back squat x5 (across)

A2. Box jumps x10 

WOD

5x

7 thruster

7 burpees

Rest1:1 (no longer than 2 mins)

Friday 9/20/13

Strength/Skill
High hang clean (15 mins to work to tough triple, 3)

WOD
7x
7 power cleans
15 wall ball

Thursday 9/19/13

Time and health are two precious assets that we don't recognize and appreciate until they have been depleted. -Denis Waitley

Active Recovery Day

A. Skillwork(10-20mins)

Handstand

Ring work

Double unders

B. Aerobic Restoration (20-30 mins at a talking pace)

Prowler push w partner

Row
Bike
Jog/Walk
Pick one and go w it!

C. Mobility & Maintenance
5-10mins thoracic mobility
5-10mins hip mobility
Ask a coach & get to work!

Wednesday 9/18/13

You can have everything in life you want, if you will just help other people get what they want."
Zig Ziglar

Strength/Skill
A. Deadlift
5-5-5-5-5
Rest 2-3 mins

3x
B1. Ring push up x10
B2. Toes to bar x10

WOD
3 rounds for time:
Run 400m/Row 500
30 air squats
30 double unders

Tuesday 9/17/13

Kind words are like honey— sweet to the soul and healthy for the body.  -Solomon

Strength/Skill
Snatch
15 mins to work to "heavy" high hang triple

WOD
2 x
5 min AMRAP
5 push press
5 pull up
5 kettle bell swing
Rest 2 mins

Monday 9/16/13

“The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.”–Vince Lombardi

Strength/Skill
5 sets (climbing)
1 snatch balance + 2 overhead squats
Rest 2 mins

WOD
5x
Every 3rd minute complete
10 back squats
10 burpees (as fast as possible)
Rest remaining time

Cash out:100 hollow rocks
(50 stomach, 50 back)

Friday 9/12/13

“One of the most important keys to Success is having the discipline to do what you know you should do, even when you dont feel like doing it.” - Unknown

Continue to pray for Stephen and his family as he recovers from knee surgery. 

Strength/Skill

A. Clean & jerk complex EMOM

(Clean pull + hang clean + front squat + jerk)
*Go light, be swift.

B. Chest to bar pullup (3 min AMRAP)

WOD
21-15-9
Power clean
Wall ball
*rest 1 min between rounds

Thursday 9/12/13

Active Recovery Day
A. Aerobic Restoration (20-30 mins at a talking pace)
Row
Bike
Jog/Walk
Pick one and go w it!

B. Mobility & Maintenance
5-10mins thoracic mobility
5-10mins hip mobility
Ask a coach & get to work!
Also, feel free to make up a workout that you missed earlier this week, or work on gymnastics work (handstands, rings)!

Wednesday 9/11/13

9/11/01

May all of us remember with love and compassion this day.

May we grieve with those who still mourn,

And share memories with those who cannot forget.

May we draw strength from those who bravely responded,

And gave their lives to save others.

May we stand with strangers who became neighbours that day,

And remember their generosity and hospitality.

Above all God may we remember your faithfulness

And learn to trust in your unfailing love

Strength/Skill
A. Thruster
2-2-2-2-2-2-2 (ascending)
Rest 2 mins

B1. Ring dips x10
B2. Pull-ups x10
Rest 1 min

150 kettlebell swings
*Run 400m every time the bell stops swinging

3 months or less:
3x
20 Kbs
Run 400m

Tuesday 9/10/13

Be sure to keep Stephen Houston in your prayers as he goes into knee replacement surgery.

Strength/Skill
Snatch complex (1 snatch + 2 overhead squats)

For time:
50 double unders
25 burpees
40 double unders
20 burpees
30 double unders
15 burpees
20 double unders
10 burpees

Monday 9/9/13

A.  Back squat

10-8-6-4-2

Tempo 30x2

3x

B1. Kettlebell swing x10

B2. Sit up x20

3 rft

20 split jumps

10 hang power snatch

20 push-up

Friday 9/6/13

Don't forget, it ALL starts w food....... And bacon :)

Strength/Skill
Clean & Jerk Complex
Clean pull + clean + front squat + jerk
*Go light. Be swift.

WOD
EMOM (10)
ODD: 10 thrusters
EVEN:  10 burpees

Core Cash Out
100 abmat sit-up

Thursday 9/5/13

Friday is almost here! Don't miss out! And be sure to RSVP.

Active Recovery Day

A. Aerobic Restoration (20-30 mins at a talking pace)

Row

Bike

Jog/Walk

Pick one and go w it!

B. Mobility & Maintenance

5-10mins thoracic mobility

5-10mins hip mobility

Ask a coach & get to work!

This should be a very beneficial day!  W out recovery, there is no gain!

Wednesday 9/4/13

Strength/Skill
Superset:
Push press
5-5-5-5-5 (climbing)
Pull-up/ring row
5x10

WOD
AMRAP 15
7 deadlift
15 push up(hand release)
30 double unders (90 singles)

Don't forget that tomorrow will be an aerobic restoration/active recovery day!

Tuesday 9/3/13

Be sure to make it out for our grand opening celebration this Friday night! We will be doing a workout at 6 w BBQ to follow. Make sure you RSVP!

Strength/Skill
Snatch complex EMOM (10)
Snatch pull + hang power snatch + hang snatch
*Go light! Work on keeping hips low through first pull, lats engaged, & speed under bar!

WOD
8 minute AMRAP
5 hang power cleans
10 toes to bar

Monday 9/2/13

Happy Labor Day!

Strength/Skill
Back squat
5-5-5-5-5

WOD

"Hotshots 19"

Six rounds for time of:

30 Squats

135 pound Power clean, 19 reps

7 Strict Pull-ups

Run 400 meters