We have several athletes competing in the Battle of the Border in Charlotte, NC this weekend.  Ryan H., Rich B., Tara H. And Travis H. will all make the trip up to take on the 3 WODS that will comprise the challenge.  Lok-yi and I are headed up as well to support these athletes and coach them along.  If you’d like to join us, feel free to carpool with us!  Contact either Lok-yi  or I asap to reserve your spot in the “presidential wagon”…

Strength

Dead lift (either sumo or Olympic style)

3/3/2/2/1/1

METCON

AMRAP 12

Sprint from upper corner of the building down to bottom of hill (to the butt tree)

7 – power cleans (155/115)

Sprint back to the upper corner of the building

7 – 6 count Burpees

A 6 count burpee is 1. Squat, 2. Plank, 3. Down to push up, 4. Up from push up, 5. Back to squat, 6. Jump.  There is no flopping to the ground, this is a controlled movement and all 6 steps must be easily identifiable.

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The guys have “Snatch Killa”, we need one of our own! We need clever ideas on our new shirts. Some that were mentioned were: “So we can look better naked” and “HIT CrossFit: Bringing the pretty snatch back”. Let me know what you think and/or want.
We are doing four miles this Sunday at 8 from the box. For you ladies that are doing the half, please make sure you register!
A big shout out to the Ladies Only Boot Camp Class! Jess and I are so proud of your hard work and dedication! Each and every one of you have worked hard and pushed yourselves. We are excited to see you guys get a taste of CrossFit as we start week three.
On Saturday, October 29, CrossFit Charlotte will be hosting Battle of the Border. We will have a couple of competitors and a group headed up early that morning. Let us know if you want to compete or join us!

TGIF!

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Jessica H. is no wall flower.  She’s a strong willed, single mother who has a full time job, owns her own house, 2 vehicles, a couple dogs, attends church regularly, is planning a wedding and also  happens to be a dang good CrossFitter.  Occasionally, Jess will get fired up about something and I get an email like I’m posting below.

The Uncomfortable Truth

Recently, an overweight woman told me that she doesn’t have the money for Crossfit. I, as a single mom, understand that everyone has a finite amount of resources.  My time and money are both very valuable to me. I have always firmly believed, however, that you always have enough money or time for the things you value most. If it’s important enough, you will find a way to make it happen.
So really what this woman is saying, in my opinion, was that Crossfit was not high enough on her list of priorities.  What things beat Crossfit?  I don’t know her well enough to say, but from the looks of things, she might have been able to cut out a few trips to McDonald’s, a couple bags of Chips Ahoy and broke up with her boyfriend Ben and Jerry and found more than enough money to pay her Crossfit dues. I would guess that Chinese take-out and a weekly call to Pizza Hut were higher priorities than losing weight.
Crossfit isn’t for everyone. I can accept this reality. Some people will never value a thinner stronger body over some discomfort. Isn’t that what it boils down to?  Eating foods that make you thinner takes discipline and planning but more importantly the self denial required to be UNCOMFORTABLE. French fries are more delicious than apple sticks. Bagels are yummier than boiled eggs. Is being thinner in the long term more important to you than the instant gratification provided by that slice of cake?
I feel the same is true with Crossfit. It’s uncomfortable!!  Sitting down to dinner at a Mexican restaurant is far easier than putting on some work out clothes and sweating, grunting and straining yourself through a WOD.  For that reason, some people will never experience the gratification that comes from being a committed Crossfit junkie. Don’t act like you haven’t laughed when the 16 year old bag boy at Publix offers to lift your dog food into your cart so you don’t hurt yourself. I know you walk by the arrogant guy at the mall with the smug knowledge that though you didn’t spend $150 on your jeans or 45 minutes perfecting your hair that you could back squat his scrawny self and toss him across the room if you deemed the actions necessary.
A commitment to Crossfit requires dedication and sacrifice. It will not be comfortable. I feel that anything that makes us better will be all of those things. Today I talked to a single mom who has two small kids at home, who is going to school and working nights. Some people might wonder why she is putting herself through all the stress of taking on so much. Though I did not ask her the question, I think it’s clear: she wants to be BETTER. Going to school is not the easy route for her. She did not choose it for it’s convenience. She wants more… More money, more security, more knowledge, more job satisfaction.Don’t accept excuses that you make for your shortcomings. “I don’t have time for the gym” really means “I prefer to spend my time elsewhere”. “I can’t spend money on dues right now” can be translated to “I would rather use my resources in another way”.  ”That stuff is too hard for me” is the lie you tell yourself when you really need to say “I would rather be fat and lazy than uncomfortable”.

Jess, aka Sandy

What do you think? I think its awesome.  Thanks Jess!

Thursday WOD

Strength

Snatch grip behind the neck jerk 5/5/5/3/3

METCON

“Camille”

AMRAP 8

3 Snatch Complexes

3 Wall Climbs

A snatch complex is a power snatch from the ground, then a hang power snatch, then s hang full snatch.  (125/85)

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This email was sent to our Ladies Only Boot Camp Class after a really tough work out:

Great Job this morning, Ladies! You were all lookin’ goooood during the tabata runs!
Congratulations on completing week one! Have a fun, relaxing weekend but don’t go too crazy with all of that rest time! Remember that a cheat meal is ok, but an all out binge weekend is NOT. If you do slip up, don’t beat
yourself up over it. Note your mistake, figure out why you allowed it and then get back on track.

A note on “rest days”:
“rest days”, “off days”, “thank god i don’t have boot camp today” days…whatever you want to call it…are days between really tough workouts that allow your muscles to recover and rebuild, but that doesn’t mean that
you should just lay on the couch all day. Physical activity every day is important. Use your rest days to do something light, but still active. On your active rest day go for a long walk, ride your bike, take the kids to
the park and actually *play* with them. The constant movement will also keep you from being so sore.
How many rest days a week do I need? Rest days are not necessary every other day, so continue to take advantage of the tues/thurs workouts offered at HIT
Crossfit. Listen to your body. If you’ve been working out hard for several days straight and suddenly feel like you’re dragging it’s probably time for a break. I know that 1 active rest day a week works for me, but occasionally
I take 2. You’ve just got to try it and see what works for you.

**Sore? More sore than last night or this morning? That’s typical. It’s called Delayed Onset Muscle Soreness or “D.O.M.S.”. Below are some suggested methods to deal with excessive soreness that I pulled from an article. Click
the links for a more detailed description. I use all of these methods!

*If you do find yourself sore after a tough workout or competition? Try these methods to deal with your discomfort. Although not all are backed up
with research, many athletes report success with some of the following methods. *

- *Use Active Recovery
.
This strategy does have support in the research. Performing easy low-impact aerobic exercise increasing blood flow and is linked with diminished muscle
soreness. After an intense workout or competition, use this technique as a part of your cool down. *
- *Rest and Recover
.
If you simply wait it out, soreness will go away in 3 to 7 days with no special treatment. *
- *Try a Sports Massage
.
Some research has found that sports massage may help reduce reported muscle soreness and reduce swelling, although it had no effects on muscle function.
*
- *Try an Ice Bath or Contrast Water Bath
.
Although no clear evidence proves they are effective, many pro athletes use them and claim they work to reduce soreness. *
- *Use R.I.C.E. ,
the standard method of treating acute injuries, if your soreness is particularly painful. *
- *Perform Gentle Stretching
.
Although research doesn’t find stretching alone reduces muscle pain of soreness, many people find it simply feels good. *
- *Try a Nonsteroidal Anti-inflammatory
.
Aspirin, ibuprofen or naproxen sodium may help to temporarily reduce the muscle soreness, although they won’t actually speed healing. Be careful,
however, if you plan to take them before exercise. Studies reported that taking ibuprofen before endurance exercise is not recommended
.
*
- *Try Yoga
.
There is growing support

that performing Yoga may reduce DOMS.
*
- *Listen to Your Body
.
Avoid any vigorous activity or exercise that increases pain. *
- *Allow the soreness to subside thoroughly before performing any vigorous exercise. *
- *Warm Up
completely
before your next exercise session. There is some research that supports that
a warm-up performed immediately prior to unaccustomed eccentric exercise produces small reductions in delayed-onset muscle soreness (but
cool-down performed after exercise does not).*

Wednesday/Friday WOD

Strength

Back Squat – 5/5/3/3/1/1

METCON

Row 1000M

20 Squat Cleans (135/95)

Row 500M

10 Squat Cleans

Row 250 M

5  Squat Cleans

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So Lok-yi and I get gone for a few days and everyone takes a day off? Ok, all is forgiven and back to “normal”. Lets get to it! Got a good post planned for tomorrow night, stay tuned!

Don’t forget that tomorrow is 1st Step clsss time! Show up to see whats up!

Tuesday WOD
Floor press 5/5/3/3/1

METCON
AMRAP 10
10 KB Swings (53/35)
5 Burpee box jumps

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