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