CrossFit Charlotte

WOD

Front Squat 5-5-5-5-5 reps

Rest 5 minutes

400m Sprint For Time.

Post loads to comments.

Cory and Matt preseason training for baseball. They both play for Providence High School.

WOD

• Run 1 Mile
• 5 Minute Rest
• Run 800m
• Rest 5 Minutes
• Run 400m
• Rest 5 Minutes
• Run 200m

Add times and post to comments. Can sub. row. 2000m, 1000m, 500m, 250m. Same rest time.

Roy Andrew will compete in the deadlift at USAPL Southeastern Championship held in Miami in two weeks. Keep up the hard work Roy

WOD

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.

Post number of minutes completed to comments.

Congratulations to Amelia, she qualified for the Boston Marathon by running a 3:34 in the Marine Marathon this past week end in

WOD

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are “nose to floor”.

Post time to comments.

Shanna on the heavy slamball during Saturday’s W.O.D. Great effort Shanna!

WOD

600m Row

6 Rounds of:

• 6 Slamball
• 6 Burpees
• 6 Kettle Bell Swing
• 6 Ring Dips
• 6 Dumbell Thrusters
• 6 Box Jumps

600m Row

Alex does three CrossFit girls in one work. Jackie 10:20, Karen 7:06, Grace 3:07. WOW!

Sunday WOD 12pm.

WOD

Jerk
1-1-1-1-1-1-1

Use behind the head jerk if you like

Jerk Instruction from Coach Burgener [mov], [wmv]
Jerk Drill [mov], [wmv]
Eva does a jerk workout [mov], [wmv]
Chicks Jerk Heavy [mov], [wmv]
Guys Jerk Heavy [mov], [wmv]

Paul Burnam getting help off the rower after an intense workout. No intensity, no improvement!

THIS WEEKENDS FREE WORKOUT WILL BE HELD AT CROSSFIT CHARLOTTE AT 9:OO A.M.  BRING FRIENDS, FAMILY, NEIGHBORS AND/OR CO-WORKERS AND GET YOUR WEEKEND STARTED OFF RIGHT.  THE WORKOUT IS SCALABLE SO ALL LEVELS OF FITNESS ARE WELCOME! FOR FURTHER INFORMATION PLEASE CONTACT ANDY AT 704.519.6693 OR VIA E-MAIL AT COACHA.

Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.
The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.

WOD

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments

Vernon, new CrossFit certified trainer Matt DiMarco and veteran CrossFitter Mike McGarry get some rowing time in. Great job guys

What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research quot;hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.

WOD

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Mike Dunn doing a kipping pull-up during a recent WOD. Kipping pull-ups produce twice the speed and power output.

What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

WOD

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

 

CrossFit is the fitness program of choice for Fireman and Policeman across the country.

The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search “Google” for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.

WOD

• 100m Farmers walk
• 100m Hill Sprint
• 100m Hill Lunge
• 100m Hill Sprint
• 100m Hill Lunge
• 100m Hill Sprint
• 100m Farmers Walk
• 50/50  AbMat Sit-ups/Push-ups

Andee Hendel was on the home coming court for Providence High School and Dad was her escort. CrossFit and Beauty go hand in hand

What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all circumspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.