Nov 20 2007

Tuesday

WOD

Clean and Jerk      

  •  3.3.3.3.3

Rest 3 minutes

  • 50% max weight for 8 intervals of Tabata Clean and Jerk. Total reps. posted.

Post loads and comments.

Clean and jerk performed by Shelly and Sheila. Strong work girls!

Clean and jerk performed by Shelly and Sheila. Strong work girls!

*TURKEY DAY W.O.D. WILL BE HELD AT 9AM. HIGH SCHOOL AND COLLEGE CLIENTS THERE WILL BE A 10AM W.O.D. FOR THOSE WHO ARE SLEEPING IN.* REGULAR SCHEDUAL THE REST OF THE WEEK.


Nov 19 2007

MONDAY

WOD

  • Run 400m
  • 4 Rounds Tabata Squats
  • Run 400m
  • 3 Rounds Tabata Squats
  • Run400m
  • 2 Rounds Tabata Squats
  • Run 400m
  • 1 Round Tabata Squats
Vernon Lesser thinking "what the hell did I get myself into". Welcome to the FILTHY FIFTY.

Vernon Lesser thinking "what the hell did I get myself into". Welcome to the FILTHY FIFTY.


Nov 18 2007

Sunday

WOD

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Two jump dips equal one regular dip!

Two jump dips equal one regular dip!


Nov 17 2007

Saturday ” Suffer on Saturday”

WOD

Row 250m
5 Pull Ups
10 Push Ups
15 Squats

Row 250m
21 KBS (Gents use 24kg and Ladies use 16kg)
12 Pull Ups
Row 500m
75 Wall Ball (Gents use 20# ball and Ladies use 14#)
Row 500m
12 Pull Ups
21 KBS
Row 250m
15 Squats
10 Push Ups
5 Pull Ups
Row 250m

Mike McGarry PR's "Fran" at 6am. 6:03. Nice work Mike!

Mike McGarry PR’s "Fran" at 6am. 6:03. Nice work Mike!


Nov 16 2007

Friday

WOD

“Fran”

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

Post time to comments.

CrossFit measures improvement with performance base workouts such as a “Fran”. Most strength and conditioning programs base improvements on how much more you can lift or how fast you run in a straight line. This is not sport! Watch Greg and Annie complete “Fran”. Fran (Greg and Annie)…[wmv]

Ruth sub'ing seated press for handstand push-ups.

Ruth sub’ing seated press for handstand push-ups.

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.


Nov 15 2007

Thursday

WOD

For time:
Run 800 meters
100 Knees to Elbows

100 Back extensions
Run 800 meters

Post time to comments.

Michael Paul from Providence Day School competing in the water tube march. Impressive shoulder stability!

Michael Paul from Providence Day School competing in the water tube march. Impressive shoulder stability!


Nov 14 2007

Wednesday

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.

Post time to comments.

Providence High School baseball players in pre-season training.

Providence High School baseball players in pre-season training.

Does your pre-season strength and conditioning program address these 10 physical skills? CROSSFIT DOES WITH EVERY WORKOUT, JUST ASK THESE GUYS!!!

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.


Nov 13 2007

Tuesday

WOD

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Post time to comments.

Andee Hendel completing 781 double unders in 10 minutes. Incredible!

Andee Hendel completing 781 double unders in 10 minutes. Incredible!


Nov 12 2007

MONDAY

WOD

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lung.

Post rounds completed to comments.

6pm. group on the Concept 2 rowers.

6pm. group on the Concept 2 rowers.

*CONGRATULATIONS TO CROSSFIT CHARLOTTE’S DAVID BOWMAN. 7TH BEST TIME OUT OF 127 COMPETITORS IN LAS VEGAS FOR THE 2007 FIREMAN CHALLENGE WORLD CHAMPIONSHIP. SUPER JOB DAVE FROM EVERYONE AT CROSSFIT CHARLOTTE!*


Nov 10 2007

Saturday

WOD  9AM. 

FIGHT GONE BAD TABATA

WOD 10AM.

Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders

Post time to comments.

Handstands are a great way to develop shoulder stability. Awesome effort Kat, MK and Ruth!

Handstands are a great way to develop shoulder stability. Awesome effort Kat, MK and Ruth!

SUNDAY W.O.D. 12 NOON