Get ready to walk into a very different looking box today! The walls have come down and our space is WIDE OPEN!
BIG HUGE GIANT MEGA GINORMOUS THANKS to the Saturday Knock Down The Wall Crew, Dave S, Curt A, Skip C, Dan S, Jay M, Beau G, Hudson F, Darren C, Bernie M Josh and Andrea B. And the rebuild crew, Hoov, Dan, Laura, HART, Rich, Hudson, Wes, Ryan, Lok-yi, Dayton, Keeley, Linda, & Bernie for putting in loads of work in one short weekend!!! Big Ups to our mastermind, Wade, for gettin’ the show on the road and leading the project!
Please enjoy the new open space by completing the following WOD for MONDAY!!
Warm Up
10 burpees
5 dips on box/bench
10 GHD Hip Extensions
10 GHD sit ups
10 wall balls
Strength
Back Squat 3/3/3
Ring Dips 8/8/8
Metcon
with a running clock do…
150 Double Unders
AMRAP 10 Cindy
5 pull ups
10 push ups
15 squats
then complete 20 Ground to Overheads 155/95
subtract 1 minute for every round of Cindy you complete to get final score.
Something that gives us all the warm fuzzies....Wade in pain and misery
HAPPY FRIDAY, Folks!
Please arrive ON TIME and begin your warm up immediately! We have a lot of work to do and only an hour to do it in! As long as we stay on schedule it can be done!
Feeling extra aggressive this week?? Like to destroy things!? Join Wade this Saturday, January 21, at 8 am to help open up our space by knocking down the wall dividing the main WOD room and the small one. Bring sledgehammers, sawzalls, and any other tools!
Saturday AM WOD will run as usual.
Friday’s WOD
Warm Up
Run 400M
2 rounds
10 shoulder pass throughs
10 oh squats
10 push ups
5 pull ups
Strength
Box Squat 5/5/3/3
Curls 10/10/10
Metcon
FIGHT GONE BAD
3 Rounds- 1 minute at each exercise. continuously counting reps as you move to each exercise. 1 minute rest after all exercises are complete, then repeat. Score is total reps.
Wallball Shots 20/14
Sumo Deadlift High-Pull 75/55
Box Jumps 20″
Push Press 75/55
Row for calories
If you’ve never done this workout you’re in for a treat! If you have, then you know that the previous statement was a lie. Muuuhhahahaaa
No matter how grueling, FGB is one of CF’s first Benchmark workouts and was created with a plan in mind. This WOD was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. It has been used in 3 and 5 round versions. The workout first appeared on CrossFit.com on 1 December 2004, although a hint of the workout appeared as just a snapshot image on 7 October 2003. It was so named after BJ Penn, a professional mixed martial artist, remarked that it was like a “fight gone bad” when asked how it compared to a real fight.
Feeling extra aggressive this week?? Like to destroy things!? Join Wade this Saturday, January 21, at 8 am to help open up our space by knocking down the wall dividing the main WOD room and the small one. Bring sledgehammers, sawzalls, and any other tools!
Saturday AM WOD will run as usual.
Thursday’s WOD
Warm Up
Run 800m
2 rounds
5 pull ups
10 push ups
15 air squats
Strength
Behind the neck jerk w/snatch grip 5/5/3/3
Romanian deadlift 5/5/5/5
Metcon
12-9-6
Turkish get ups-right side(as heavy as possible dumbbell or KB)
2 for 1 wall balls 20/14
Turkish get ups-left side
Click the link for a Turkish get up how to http://touch.dailymotion.com/video/xkts0u_how-to-do-a-turkish-get-up-alchemy-crossfit_sport
2-for-1 wall ball is like a normal wallball, but after your throw the ball at the target you do a full squat before you catch the ball. Here’s a video
It’s time to register for the Garage Games! http://www.thegaragegames.com/events/garage-games-one/
There’s really no excuse not to sign up! This event is for EVERYONE! Register as an individual participant or with a whole team! You can compete RX, Scaled or as a beginner! Seriously, even if you started yesterday you CAN DO THIS!
Teams are Forming now! Ask about it!
It’s going to be a FUN weekend!
Just when you thought we were done cramming nutrition info down your throats….
Not so fast! Yes, the Holiday Paleo/Zone Challenge is over! But why stop now? We had many success stories so we’ll use this as a jumping off point for those of you who are new to eating this way or those of you who have fallen off the wagon. You train HARD. You should be fueling your body (and your family’s) with REAL FOOD.
We say it OVER AND OVER: YOU CANNOT OUT TRAIN A BAD DIET.
“80% of your body composition will be determined by your diet. Yes, exercise is also important to health and to speed up fat-burning and muscle-building, but most of your results will come from how you eat. Suffice to say, people who weigh a ton and exercise a ton, but eat a ton, still tend to weigh a ton. I think I’ll have that made into a t-shirt…”
Do as many thrusters as possible without dropping the bar. When the bar is dropped, penalty is 5 bar facing burpees. Then begin thrusters again…5 bar facing burpees when you fail. Score is number of thrusters completed.
HIT CrossFit Ladies after running the Charleston Half Marathon
Congratulations to Lea, Sherry, Laura, Lok-yi and Mel for completing the Charleston Half Marathon this past weekend!! It was a coooold windy day, but they toughed it out and made it to the finish! Way to go ladies!
Unfortunately, I came down with a Friday the 13th stomach virus and wasn’t able to run. All better now, but this bug has hit several of our friends now so please remember to sanitize your hands and wipe down equipment after use!!
There’s really no excuse not to sign up! This event is for EVERYONE! Register as an individual participant or with a whole team! You can compete RX, Scaled or as a beginner! Seriously, even if you started yesterday you CAN DO THIS!
Teams are Forming now! Ask about it! We want EVERYONE TO COME ALONG!
