CrossFit Charlotte

WOD

21, 15, and 9 rep rounds for time of:
95 pound Squat clean
L Pull-ups
95 pound Thruster
Handstand Push-ups

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The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.

WOD

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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Coaches Jim Cawley, and Bruce Evans of Dynamax are the original sources for our ten general physical skills required of optimal physical competence:

1. Cardiovascular/respiratory endurance – the ability of body systems to gather, process, and deliver oxygen
2. Stamina – the ability of body systems to process, deliver, store, and utilize energy.
3. Strength – the ability of a muscular unit, or combination of muscular units to apply force.
4. Flexibility – the ability to maximize the range of motion at a given joint.
5. Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – the ability to minimize the time cycle of a repeated movement.
7. Coordination – the ability to combine several distinct movement patterns into a singular distinct movements.
8. Agility – the ability to minimize transition time from one movement pattern to another.
9. Balance – the ability to control the placement of the body’s center of gravity in relation to its support base.
10. Accuracy – the ability to control movement in a given direction or at a given intensity.

WOD

Run 10 K or Roll The Dice!

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Brandon James meets "Fran" over fall break from High Point University. The date did not go so well.

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@CROSSFITCHARLOTTE.COM. 

WOD

• BIKE 1/2 MILE
• 5 HEAVY SLAMBALLS
• 5 BIG BOX JUMPS
• 5 MED-BALL THROWS FOR MAX HEIGTH
• 5 POWER BAND ACCELERTIONS

5 ROUNDS FOR TIME.

On Deck’s Taylor Rowe accelerating through the power and speed zone during a recent wallball workout.

WOD

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

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Team 6am. Todd, Vernon, David and Mike had an early morning date with "Fran". Great job guys!

WOD

Run 10 K or take door #2

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Bill Davies PR’s Helen by 2 minutes. Super effort!

WOD

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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CrossFit Charlotte at Chimney Rock. Coach A hiking with Andee, Spencer and Brandon.

WOD

800m Run

• 25 Kettleball Swings
• 50 Squats
• 25 Push Press

800m Run

3 Rounds of the work, start and finish with  800m run.

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Ben Mercer gets in a 20lbs. weighted Murph over fall break from App.State. 38:55, WOW!

WOD

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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Bryan and Brennan, dedicated CrossFitters. Brennon is being deployed at the end of the month. We wish him our best!

ATTN ALL CFC MEMBERS AND NON MEMBERS ALIKE.  THIS SATURDAYS FREE WORKOUT WILL BE HELD AT CFC AT 9:00 A.M. BRING YOUR FRIENDS, FAMILY, NEIGHBORS AND CO-WORKERS! ALL WORKOUTS ARE SCALABLE AND FUN!  FOR FURTHER INFO PLEASE CONTACT WWW.COACHA@CROSSFITCHARLOTTE.COM OR CALL 704.519.6693.

WOD

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

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Amelia getting ready for the Marine marathon and David tuning up for the fireman challenge this weekend in Atlanta. Good Luck to