CrossFit Charlotte

***MONDAY’S TREVOR WORKOUT WILL BE AT 9AM. YOU DO NOT HAVE TO COME AS A TEAM, WE CAN MAKE TEAMS AS PEOPLE SHOW UP. THE MEMORIAL MORNING WORKOUT WILL BE THE ONLY ONE OF THE DAY. THE REST OF THE DAY IS DEDICATED TO ALL THE MEN AND WOMEN WHO SUPPORT, FIGHT AND DIE FOR OUR FREEDOM.***

THIS WEEKEND: 

SATURDAY WORKOUT: RIDE AND A WOD 6:30AM,  9AM ONLY. 

SUNDAY WORKOUT: 12PM ONLY.

WOD

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Post time to comments.

This must be a pre WOD picture, the 9am group is looking way too good.

***MONDAY’S TREVOR WORKOUT WILL BE AT 9AM. YOU DO NOT HAVE TO COME AS A TEAM, WE CAN MAKE TEAMS AS PEOPLE SHOW UP. THE MEMORIAL MORNING WORKOUT WILL BE THE ONLY ONE OF THE DAY. THE REST OF THE DAY IS DEDICATED TO ALL THE MEN AND WOMEN WHO SUPPORT, FIGHT AND DIE FOR OUR FREEDOM.***

WOD

Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps

Post Deadlift loads and number of Handstand push-ups to comments.

The price of superior strength. Outstanding effort by Jonathan Roten!

WOD

3 Rounds for Time:

Walking Lunges 100 Feet

50 Squats

25 Backs Extensions

OR

Make up day

Kip it baby!

 ****SIGN YOUR TEAM UP FOR THE TREVOR WORKOUT. CALL COACHA OR E-MAIL  COACHA. THE WORKOUT WILL BE MONDAY MAY 26 AT 9AM.****

WOD

For time:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees

Post time to comments.

Ryan Hagen first muscle-up. Outstanding!

****SIGN YOUR TEAM UP FOR THE TREVOR WORKOUT. CALL COACHA OR E-MAIL  COACHA@CROSSFITCHARLOTTE.COM. THE WORKOUT WILL BE MONDAY MAY 26 AT 9AM.****

WOD

For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups

Post time to comments.

CFD’s Engineer Todd Holmes looking sweet!

WOD

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters

Post rounds completed to comments.

U-15 hanging out after the WOD.

Sunday workouts:

11am HQ WOD

12pm CFC WOD 

CFC WOD

• 5 Box jump burpees
• 10 Slamballs
• 15 wallballs
• 20 Double unders

Complete as many rounds in 20 minutes.

Like watching a beautiful sun set.

THIS WEEKENDS FREE WORKOUT WILL BE HELD SATURDAY AT CROSSFIT CHARLOTTE AT 9AM. 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 eMail.

SATURDAY NAVY SEAL WOD @ 8AM. Bike ride before at 6:30am. if you are interested in a ride and a WOD. WOD

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

Post time to comments.

6AM crew is getting bigger!

Jon Alix at full extension.

Coach A and Dina,
 
I started working out at Crossfit Charlotte on 1/13/08 being grossly overweight and out of shape (I am sure you thought I would probably collapse during the first couple workouts).  On May 1, 2008, having just turned 50 years old, I had a comprehensive physical and treadmill stress test.  During the time period between 1/13/08 and 5/1/08 I came into the gym 46 times over a 15 week period, and managed to get in some sort of work out every other day while traveling for work.  I have put in some effort to be aware of my diet and make conscious choices; however, my eating habits seemed to change on their own as a result of the workouts.  Like most people, I have realized I am a situational and emotional eater, and I have been able to use physical activity to counteract the urge to eat or have a few beers.
 
Since I started Crossfit Charlotte I feel more energized, everyday activities around the house or on the job are physically less demanding, I feel better about my appearance, I have stopped snoring while sleeping, and my wife and daughter love the changes.  Overall, I am thrilled with my progress over the past 16 weeks!  Thank you to Dina, yourself and your trainers for all your assistance and encouragement.  In addition, I want to let you know what a great group of people work out at Crossfit Charlotte.  Everyone has been welcoming, encouraging and engaging.  I look forward to coming into the gym each day (although sometimes dreading the workout).  I feel that I am on a good path toward making lasting changes for my overall health and lifestyle, and am determined to continue my journey to get fit.  I still have a long way to go, but the road is getting shorter, and I am sure that Crossfit Charlotte will remain an important and frequent pit stop!  
 
Here are the hard numbers from my 5/1/08 physical compared to my 1/16/08 employment physical. 
 
1/16/08             5/1/08               Change (%)
 
Weight                          283.5                253                   -10.76
Rest Heart Rate             ?                      70                     ?
Cholesterol                    176                   141                   -19.9
Triglycerides                  141                   60                     -57.45
HDL                              30                     33                     +10
LDL                              119                   96                     -18.64
 
Again Andy and Dina, thank you for your continued encouragement, assistance, and a welcoming gym for people to gather in to exercise.
 
Sincerely,
 
Jon Alix
____________________________________________
 

WOD

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Q and Mario working on the deadlift at Peak.