Saturday 5/31/14

"Do not spoil what you have by desiring what you have not; remember that what you now have was once among the things you only hoped for.”
― Epicurus

"Fitness"
A. EMOM x 10
5 strict pull-up (c2b if possible)
B. Amrap 12
Hang power snatch
Air squats
Planks
C. EMOM x10
5 toes to bar

Friday 5/30/14

"My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style." -Maya Angelou


"Fitness"
A. Clean and Jerk (Work to a tough single)
B. "Grace"
 For time:
30 Clean & Jerks


"Sport"
A. Spend 10 minutes in bottom of squat

Thursday 5/29/14

"If you don't like something, change it.  If you can't, change your attitude." -Maya Angelou


"Fitness"
A.  Fron Squat
B.  EMOM x20
5 Wall Balls
5 Burpees


"Sport"
A.  Power Snatch 2RM
B.  Front Squat 5x3

Wednesday 5/28/14

“The weak can never forgive. Forgiveness is the attribute of the strong.” -Gandhi


"Fitness"
A.  Shoulder Press
B.  "Helen"
3 Rounds For Time
Run 400M
21 KBS 55/35
12 Pull Ups

"Sport"
A.  Clean(w 2 count pause @ knee) + Hang Clean (w 2 count pause @ knee) + Jerk
B.  EMOM 10
Odd:  5 Snatch Balance
Even: 10 Box Jumps

Tuesday 5/27/14

We're back baby!  Great job to all who came out to Swamp Rabbit and did "Murph".  It's always great to see the Upstate CrossFit community come together.  If you didn't make it, hopefully you had the chance to spend some quality time in remembrance of those who've served w those you love.

"Do what others won't, so you can do what others can't."

"Fitness"
A.  Deadlift
B.  Fot time:
100 Double Unders
-then-
3 RFT
15 Deadlifts
35 Abmat Situps
-then-
100 Double Unders

"Sport"
A.  Snatch (2s pause @ knee) + Hang Snatch (2s pause @ knee)
B.  Backsquat 2 RM (work in 2s), then 2x4
C.  Fot time:

100 Double Unders

-then-

3 RFT

15 Deadlifts 

35 Abmat Situps

-then-

100 Double Unders

Monday 5/26/14

Memorial Day!

In remembrance and honor of those who've served:

Swamp Rabbit CF for "Murph" @ 9AM

We are closed all day tomorrow, so come on out!

Text or call me w any issues: 864-380-9349

Don't forget the purpose of having tomorrow off!

Saturday 5/24/14

The gym will be closed Monday. Come on out to Swamp Rabbit in the AM for Memorial Day Murph!

"It costs a lot of money to look this cheap."-Dolly Parton

"Fitness"
A. Push press 5rm
B. For time
Row 500 or Run 400
21 thrusters
Row 500 or Run 400
15 thrusters
Row 500 or run 400
9 thrusters

Friday 5/23/14

Those sticking w the diet, stay strong!

"Fitness"
A.  Front squat 7 sets 3 reps
B.  20 AMRAP
15 Burpees
Run 400m

"Sport"
A.  Power Clean 1 RM
B.  Clean deadlift 6x3
C.  3 rft
10 OH Squats
10 Bar muscle ups

Thursday 5/22/14

every morning you have two choices,

continue your sleep with your dreams,

or wake up and chase your dreams

...

"Fitness"
A.  Skill work
-Spend 15 minutes working on skill work. (double unders, pull ups, HS walk, HSPU, ring work, etc)
B.  "Angie"
For time:
100 push ups
100 pull ups
100 situps
100 air squats

"Sport"
A.  Rest Day

Wednesday 5/21/14

The way I see it, if you want the rainbow, you gotta put up with the rain.-Dolly Parton

Make sure you guys are staying hydrated!

"Fitness"

A.  3 Deadlift EMOM x10

B.  For time:

Run 400m 

40 kbs

Run 400m

30 kbs

Run 400m

20 kbs

Run 400m

10 kbs

"Sport"

A.  Power Snatch 1 RM

-2x3

B.  Front squat 3 RM

-2x5

C.  Run 800

30 HSPU
30 TTB
15 HSPU
15 TTB
Run 800

Diet Day 4

9AM Eggs mix

Eggs scrambled w spinach, peppers, onions, mushrooms

2 slices turkey

Glass of almond milk

1PM Food Truck lunch

Pork, brisket, coleslaw

Smoothie (almond milk, super greens (swiss chard, spinach, kale), protein powder, blueberries, cranberries

8PM Market Place

Hamburger (no bun), bacon, coleslaw, side salad

Tuesday 5/20/14

Friendship... is not something you learn in school. But if you haven't learned the meaning of friendship, you really haven't learned anything.-Muhamad Ali

"Fitness"
A1. Strict Press 5 sets 5 reps
A2.  Max Pull ups 5 sets (@ least 10)
B.  12 AMRAP
5 Ground to Overhead
10 Toes to bar

"Sport"
A.  Clean + FS + Jerk
B.  Aux work
C.  For time:
45 Pull-ups
30 Push Press 
30 Box Jump
30 Pull ups
30 Push Press
30 Box jumps
15 pull ups

Diet Day 3 (I don't typically eat this extravagant, but I'm on vacay.   :)

8am Breakfast Eggs

-3 eggs, 2 slices turkey

-Almond butter

-Smoothie (Kale, lemon juice, kiwi, ice)

12PMSnack

-3 slices turkey, homemade paleo granola, cashews, apple

4PMSnack

Beef jerky, almond butter, smoothie (as before)

830PM

Grilled sirloin, mixed green salad, homemade fries

Monday 5/19/14

"Failure to prepare, is preparing to fail." :Weekly Food Prep!

"Fitness"
A.  Backsquat 5 sets 5 reps
B.  For time:
50-40-30-20-10
Wall ball
Double Unders


"Sport"
A.  Snatch + 1 OHS
B.  Backsquat 6sets 2 reps
C.  15 AMRAP
Run 300
20 KBS
20 Ring dips

Sunday (On the road for almost 8 hours today)
7AM
Omelet
-4 eggs, half onion, 2 slices turkey, salsa
Smoothie
-Almond milk, 3 handfuls greens, banana, ice
-1 handful almonds

1PM
Jason's deli salad bar togo
-Mixed greens, peppers, apple slices, beets, 3 scoops each of almonds, mixed fruit and nut, sunflower seeds, olive oil dressing
(I would NOT recommend having this much carb & fat w no protein)

6PM
Snack
-2 slices turkey, apple, 1 handful almonds

8PM
30A Restaurant
Short Ribs
-6oz beef, mixed vegetable, house salad w EVOO

Saturday 5-17-14

"A winner is someone who recognizes his God-given talents, works his tail off to develop them into skills, and uses these skills to accomplish his goals."-Larry Bird

"Fitness"
A.  In teams of 3:
5 Minute AMRAP
Alternating Thruster (1bar)1-2-3-4-5-6-7........
B. 3rft
Run 400
21 HSPU
12 Hang Power Snatch


Diet of Day:

6am
Smoothie
-Almond milk, 3 handfuls kale, 1 scoop protein powder, 1 banana, ice

830AM
Breakfast of leftovers (this is not what my typical breakfast looks like)
-Hamburger spinach patty (ground beef mixed w spinach & garlic then grilled), zucchini, carrots, 1 handful almonds

1PM
-Cytomax drink (carbohydrate supplement w stevia)

230PM
2 Chef Salad Sampler Lunch
-2 Handfuls mixed greens, pear chicken salad, pesto chicken salad, coleslaw, EVOO dressing

730PM
Salad Dinner
-1 Handful mixed greens, 1 handful kale, beets, beef brisket slices, garlic, carrots, sunflower seeds, EVOO dressing
Dessert
-1 almond butter perfect foods bar

Friday 5/16/14

"You can't live a perfect day without doing something for someone who will never be able to repay you."-John Wooden

"Fitness"
A. Backsquat 5x3
B. 3 rft
50 air squats
14 pull-ups
10 hang power cleans

"Sport"
A. 3rm power clean + 1 push jerk
B. front squat singles
C. 3 sets
1 min HSPU
1 min double unders
1 min t2b
1 min rest

Thursday 5/15/14

“If people knew how hard I had to work to gain my mastery, it would not seem so wonderful at all.” -Michelangelo

"Fitness"
A.  3RFT
Row 500m
25 KBS
15 Burpees
*This is the tested workout for those competing in the paleo challenge!
B.  Skill Work
-We will be alternating on the rowers.  When you aren't performing the workout, work on some skillwork.

"Sport"
A.  Rest Day

Wednesday 5/14/14

"Southern Moon Slim Down/Paleo Challenge" Starts this week.  You have until Friday to get all your measurements down.  We will be doing the "Workout" part of this challenge Thursday.  So don't miss out!

We will have details and registration starting tomorrow!

"Fitness"
A.  7Sets
5 Deadlift
Rest 60s
B.  15 Minute AMRAP
10 Front squats
20 Walking lunges
10 Toes to bar
Run 400m

"Sport"
A.  Power Snatch Work
B.  30 Muscle ups for time

Tuesday 5/13/14

One day left! Then it's time to start the Southern Moon CrossFit Slim Down!  The Paleo Challenge!
Measurements (body fat %), pictures, and weight will be tracked for all those entering.  We will have a short discussion about what the competition entails, suggestions for shopping, and how to go about this challenge.

"Fitness"
A.  EMOM x10
5-10 HSPU or 10-15 HRPU
B.  3 RFT:
10 Clean and Jerks
20 Lateral Burpees

"Sport"
A.  Clean & Jerk
B.  4x400m Sprints
Rest 1:1

Monday 5/12/14

"World class fitness in 100 words"
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. 

"Fitness"
A. Backsquat 5x5
B. 10 rft
10 pull-ups
30 double unders

"Sport"
A. 2 snatch pulls + snatch + 2 ohs
B. Backsquat 5x3
C. 15 AMRAP
Row 300m
10 HSPU
30 double unders

Friday 5/9/14

"Fitness"
A.
In teams of 2 complete for time:
Run 800 m (both run)
100 push-ups
100 pull-ups
100 sit-ups
100 back squats
Run 800m

Thursday 5/8/14

"Fitness"
A. 20 AMRAP
50 walking lunges
25 toes to bar
50 air squats
25 abmat sit-ups

"Sport"
Rest day

Wednesday 5/7/14

"I'm a firm believer that if you put the time in and effort forward, the results will come."MJ

We will still be posting the Workouts for Thursday, Friday, and Saturday.  Just because it's "time off" for us, doesn't mean you have to.  The workouts for Thursday and Friday will be longer, bodyweight, and possibly team workouts.  Still get to the gym and put some time in!

Also, don't forget....  Southern Moon Slim Down starts next Wednesday!  Get yourselves ready!

"Fitness"
A.  Deadlift 5 sets 5 reps
-Complete 10 Toes to bar after each set
B.  30-20-10
Wall ball
Kettlebell swing

"Sport"
A.  2 front squat 2 jerks
B.  5 rounds
Max HSPU hold
15 toes to bar

Tuesday 5/6/14

Worry does not empty tomorrow of its sorrow. It empties today of its strength.-Corrie Ten Boon

"Fitness"
A.  Split Jerk 7 sets 3 reps (Technique)
B.  3 rounds for time
10 Ground to Overhead
20 Pullups
Run 400m

"Sport"
A.  Clean & Jerk Single
B1.  RDL 3 sets 8 reps
B2.  Box jump 3 sets 10 reps
C.  100m sprint
Recover

Monday 5/5/14

“For every minute you are angry you lose sixty seconds of happiness.”-Ralph Waldo Emerson

"Fitness"
A.  Backsquat 5 sets 5 reps
B.  Regional Event 4
For time:
21-15-9-6-3
Handstand Pushup
Front Squat
Bar Facing Burpee

"Sport"
A.  Snatch Single
B.  Backsquat 5 sets 5 reps
C.  Amrap 10
Legless Rope Climbs

Friday 5/2/14

Paleo Potluck @ 6PM!  Come on out!

"You can never outwork a bad diet."

"Fitness" & "Sport"
A.  Backsquat: 20 minutes to work to a tough single
B.  "Fran"
For time:
21-15-9
Thrusters 95/65
Pullups