Tuesday 7/1/14

“All human wisdom is contained in these two words--"Wait and Hope.” -Alexandre Dumas, The Count of Monte Cristo

There will only be 1 class this Friday, July 4th. Either 9am or 1pm.  Be sure to vote for which one you'd like!

"Fitness"
A.  Push Press 7 sets 3 reps (climbing)
B.  3rft
Run 500m
14 HSPU
40 Double Unders
14 Ring dips

"Sport"
A.  2 High Hang Clean + Jerk
B.  Snatch Balance + Overhead squat x5
C.  AMRAP 10
10 Box Jumps
10 Toes to bar
10 Power snatch

Monday 6/30/14

The first method for estimating the intelligence of a ruler is to look at the men he has around him.-Machiavelli

Remember! No "Friday Night Lights" for July!

"Fitness"
A.  Pause Front Squat 7 sets 3 reps (climbing)
-work on position in bottom, hold for 2 count, drive up!
B.  2 rounds:
2 mins
(0-2)
-20 thrusters(95/65)
-Max Pull ups in time remaining
Rest 1 min
(3-5)
20 bar facing burpees
-Max Pull ups in time remaining
Rest 1 min
(6-8)
20 Backsquats
-Max Pull ups in time remaining

"Sport"
A.  High Hang Snatch 3rm
B.  Snatch Pulls 2RM (speed)
C.  Backsquat singles (10 mins)

Friday 6/27/14

There will be no "Friday Night Lights" next Friday since it's 4th of July.  Celebrate away w fam and friends!

"Fitness"
A.  Backsquat 7 sets 3 reps light @42x2 (slow down eccentrically, speed out of bottom)
B.  3 rft:
Run 800
12 walking lunges 45/25
21 c2b pull ups

"Sport"
A.  Power clean double (floor + hover)
B.  Push Press 4x5
C.  Power "Elizabeth"
21-15-9
Power Clean
Ring Dips

Thursday 6/26/14

There will be no 1PM class due to the US v Germany futbol game!  Show some pride.  Come on out to Bavarian Pretzel Factory on Haywood.

-If this is an issue, and were planning on training at 1pm, contact me and we'll figure something out that works.  864-380-9349

Danke!!

"Fitness"
A.  3 rft:
20 Deadlifts (185/125)
30 Push Ups
40 Double Unders
B.  Collect 3 mins in a handstand
C.  Collect 3 mins in a L-sit

"Sport"
A.  Rest Day

Wednesday 6/25/14

(From a favorite.  Sorry for language)

Minny Jackson: Eat my shit.

Hilly Holbrook: What'd you say?

Minny Jackson: I said eat... my... shit.

Hilly Holbrook: Have you lost your mind?

Minny Jackson: No, ma'am but you is about to. 'Cause you just did.

"Fitness"
A.  1 Hang Power Snatch + 2 Overhead Squats + 1 Below Knee Snatch
-work to tough single w out dropping the bar
B."Tabata"
(4mins/8rounds each)
Wall balls
Calorie Row

"Sport"
A.  Power Snatch Double (Floor + Hover)
B.  RDL 3x10
C.  Front squat 5x2
D.  100 reps core

Tuesday 6/24/14

Be the change you want to see in the world -Gandhi

"Fitness"
A.  Shoulder Press 5 sets 5 reps
B.  5 rft:
25 Kettlebell swings
10 Pull ups
25 Abmat situps

"Sport"
A.  2 Clean pulls + 1 Clean
B.  Snatch balance 7x1
C.  5sets
20 Kettlebell swings
Run 100m
Rest 1 min btw

Monday 6/23/14

“Forgive and give as if it were your last opportunity. Love like there's no tomorrow, and if tomorrow comes, love again.” -Max Lucado

"Fitness"
A.  Front squat 7 sets 3 reps (climbing)
B.  For time:
Row 1k
30 Backsquats (@bodyweight)
30 Burpees

"Sport"
A. 2 Snatch pull (floor) + 1 Snatch
B. Jerk 2RM
C.  Backsquat 5x2 (speed)

Friday 6/20/14

"Faith is to believe what you do not see; the reward of this faith is to see what you believe."-St. Augustine 

"Fitness"
A. Strict press 3rm
B. 7 rft
10 shoulder to overhead 95/65
10 burpees

Thursday 6/19/14

"Someone is sitting in the shade today because someone planted a tree a long time ago."-Warren Buffett

We've had some amazing results so far for those who've weighed in!!!!

15lbs might be the number to beat for the month.  (Kev, Erin, I know this is completely unfair in relation to what you two have done.)

"Fitness"
A.  Handstand Work
B.  Deadlift 10 mins to work to tough tng double (warm up, not maximal effort)
C.  For time:
21-15-9
Deadlift 275/185
Box jumps

"Sport"
Rest Day

Wednesday 6/18/14

"You can accomplish anything in life, provided that you do not mind who gets the credit."-Harry Truman

Those entered and measured for the "Southern Moon Slim Down", you have until Friday to get your measurements.

We will declare the winner of the ipad once everyone gets their measurements retaken and retests the workout!

"Fitness"
A.  EMOM x7
7 Chest to bar pull ups
20 Double unders
-Complete both every minute.
B.  Test Retest
3 rounds for time:
Row 500m
25 KBS
15 Burpees

"Sport"
A.  Below knee power snatch 3RM
B. Snatch Balance 10x3
C.  Front Squat 5x5 (speed not weight)

Tuesday 6/17/14

"In order to succeed, your desire for succes should be greater than your fear of failure."-Bill Cosby

All the paleo challengers will weigh in Wednesday for the iPad!

"Fitness"
A. Power Clean & Jerk (work to tough single)
B. For time: (originally programmed by Rudy Neilsons Outlaw CrossFit)
Alternating
10-9-8-7-6-5-4-3-2-1
Power cleans 155/105
1-2-3-4-5-6-7-8-9-10
Handstand Push-up

"Sport"
A. Clean double (floor + below knee) + front squat + jerk
-Speed, not weight
B. Snatch balance 2rm
C. 3x
30 handstand
15 back ext
D. 5 sets
5 ground to overhead
10 box jumps

Monday 6/16/14

"Maybe it's my fault" in honor of the NBA finals.

"Fitness"
A. Backsquat 5x5
B. 5 rounds for time
Run 400
20 wallballs

"Sport"
A. Snatch triple (floor, below knee, high hang)
B. behind neck push press 5x3
C. Backsquat 5x3

Friday 9/13/14

1. A leader is one who knows the way, goes the way, and shows the way. —John Maxwell

There will be open gym w Flip for 5-7pm. Dave and I will be partying w the newlyweds Josh & Taylor!!!

"Fitness"
A. AMRAP 7
Ascending ladder
3, 6, 9, 12, 15,......
Thruster 95/65
Toes to bar
B. "Cash out"
The Moby Sally Up Backsquat challenge 135/95
Bring Sally up- Stand up
Bring Sally Down- Sit down

"Sport"
Olympic Work

Thursday 6/11/14

"A higher rate of urgency does not imply ever-present panic, anxiety, or fear. It means a state in which complacency is virtually absent."-John Kotter

"Fitness"
A. Snatch
B. AMRAP 10
7 hang power snatch
14 push-ups
21 double unders

"Sport"
Rest day

Wednesday 6/11/14

"There is no better than adversity. Every defeat, every heartbreak, every loss, contains its own seed, its own lesson on how to improve your performance the next time."

A.  Deadlift (work to tough triple)
B.  4 sets alternating w partner:
Row 500
25 Abmat situps

"Sport"
A.  Power Snatch double
B.  EMOM x12
High hang snatch
C.  Front squat 5x3
D.  E3MOM x4
Row 300
15 KBS

Tuesday 6/10/14

"You are not the contents of your wallet." Tyler Durden (Brad Pitt in Movie Fight Club)

"Fitness"
A. EMOM x15
5 shoulder to overhead
5 burpees
B. With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

"Sport"

A. Hover clean double + 1 jerk

B. Snatch pull 5x5 @4131

C. Squat Jumps 3x15

D. Leg raises 3x15

E. Back extensions 3x15

Monday 6/9/14

“Successful people pursue hard things. Unsuccessful avoid them."-Greg Glassman

"Fitness"
A. Backsquat 3-3-3-3-3
B. "Nancy"
5 rft
Run 400m
15 Overhead Squats (95/65)

"Sport"
A. Hover snatch double (12 mins)
B. Push press 5x3
C. 5x1 (across)

Friday 6/6/14

"Friday Night Lights"!!!

"Fitness"
A. Thruster ladder (12 mins to find tough single)
B. For time:
AMRAP 10
3-6-9-12-15-18-21-..........
Power snatch 95/65
Burpee Pull-up


"Sport"
A. Power clean 3rm
B. Front squat 2rm
C. Prowler push 50m + 100m sprint

Thursday 6/5/14

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

"Fitness"
A. EMOM x10
7 toes to bar
B. 3 sets 20 weighted walking lunges (kettlebells)
C. For time:
Row 1k

*Complete A, B, C in any order.


"Sport"
Rest Day

Wednesday 6/4/14

Still open to ideas for Friday's "Friday Night Lights".

"A private life is a happy life"

"Fitness"
A.  Overhead squat
B.  For time:
Run 400m
25 Deadlifts
Run 800m
25 Box jump/Step up Step down
Run 400m

"Sport"
A.  Power Snatch 3RM
B.  Snatch balance 2RM
C.  5 sets Max Handstand Hold
D.  5 sets Max Strict chin ups

Tuesday 6/3/14

"Me shooting 40% at the foul line is just God's way to say nobody's perfect"-Shaquille O'Neal


"Fitness"
A.  Push press 5-5-5-5-5 (Climbing)
-After each set complete 8 strict ring rows @30X2
B.  AMRAP 12
7 Hang Power Cleans
14 Kettle bells Swings
21 Burpees


"Sport"
A.  1 Clean Pull + 2 High Hang Clean
B.  Split Jerk 1 RM
-2x2 @ 80%

Monday 6/2/14

The part can never be well unless the whole is well. -Plato

Don't Forget! "Friday Night Lights" is this coming Friday.  Bring some food and be ready to cheer each other on.  If you have a benchmark workout you've been really wanting to test, let us know.  Maybe we can do it for the event Friday night.  Gonna be a great week!


"Fitness"
A.  Backsquat 5-5-5-5-5
B.  3 rounds for time:
15 Push ups
20 Pull ups
25 Wall balls


"Sport"
A.  1 Snatch Pull + 2 High Hang Snatch
B.  Backsquat 5x3 @ 32X1 (2s in bottom position)