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