Dec 30 2008

Bryan’s January Challenge

Yeah, Coach made me put my name to it.  Maybe he doesn’t think we’re up to the challenge?  The holidays are upon us, and that means cookies, ham, eggnog, alcohol, and other lovely “zone-friendly” (yeah right) goodies. So it would be a good idea for us to put in a little extra effort come January to help burn off those calories, don’t you think?

The challenge is simple.  In one month, the gym will row 500,000 meters.   We’ll have a clipboard up on the whiteboard, and every time you finish a row, write down your name, meters, and time.  All rowing counts, be it warm-up, in a WOD or just for giggles.  I’ll update our website every other day or so with our current distance.

In case you’re wondering, that comes out to 16,129 meters per day.  All it will take is 16 of us rowing 1,000 meters and change a day!

The gauntlet has been thrown down, let’s see what you’ve got!  Hey, it can’t hurt any  more than the burpee challenge, right? :: grins ::

Progress Spreadsheet Let me know if there are any errors in here that need to be corrected.  Sometimes it’s hard to read people’s handwriting.

Gym Running Totals

Gym Daily Totals

Individual Totals


Aug 20 2008

Fight Gone Bad 3

It’s that time of year again.  CrossFit Charlotte will be participating in Fight Gone Bad 3 on Sept 27th!  This year donations will not only be going to  Athletes for a Cure, but also to the Wounded Warrior Project.  This is a great cause, and we’d like to encourage everyone to sign up and compete this year!

Our team’s page. Use this link to check on our fund raising status, or to join our team!!

Fight Gone Bad 3 Rules

Sign up, leave your name and a link to your donation page in the comments below!


Aug 2 2008

2008 Marine Mud Run – Results

Ryan, Baryn, Jordan, and Bryan before the 2008 Marine Mud Run.

Are almost in!

Seriously, they didn’t have a clock at the finish line, so we’re waiting for them to post results online.

Big congrats to our team, and I’d like to thank the guys for coming together at the last minute to make this happen.  Thank you, Ryan, Jordan, and Baryn!  Amazing effort by all three.  Oh, and if Jordan doesn’t have his Pukie Patch yet, I’ll have to get him one!

When we got there we found out the race was going to start in heats, with five teams starting every minute.  Before the first heat started though, everyone had to drop to the ground for the pre-requisite 10 push-ups in cadence.  It was at this moment that every Marine on Abbey Grounds suddenly turned into a sadistic version of their own Drill Sergeant from boot camp.

Unfortunately we were near the start line, so we had to hold at the bottom of the push-up position (chest just off the ground) until the entire line was down in position to start the push-up, keeping cadence with the emcee.  Oh, and apparently anytime you do anything like this with Marines, they always add an extra one for the corp, for the comandante, for the wounded soldiers (whom this event benifited) and pretty much anything else they can think of.

Immediately off the starting line was ten yards of duck walk.  Quater mile run, 25 yards of walking lunges (definitely easy here).  More running, 50 yards of duck walks (this one really got the quads burning), jumping jacks, running, low crawl obstacles, running, climbing obstacle, running, partner carry, running, and I don’t remember the complete order.

Ryan, Jordan, Bryan and Baryn after the 2008 Marine Mud Run.

Finally after a long woods run, we got to the mud pit.  It was amazing.  Probably a hundred spectators all around it cheering you on, and Marines screaming at you, barking orders.  Two climbing obstacles, a low crawl, push-ups (yeah, your face is underwater at the bottom of the push-up), and jumping jacks.  Then a good splash of clean water to rinse your eyes as you climb out and keep running.

Another long run, then a three legged Hefty Garbage Bag sack race (tear your bag and you have to start over) and then a sprint to the finish, arm-in-arm.  Man was it a blast!

For anyone that wasn’t there, you missed an amazingly good time.  We need to put together a few teams for next year!

Also, a big congrats out to CrossFit Hickory who placed third in the corporate category.  Next year, my friends, next year!

** Update **

Our team’s time was 49:15.  28th place out of 132 teams.  The winning time was 31:12, it gives us something to aim for next year!


Jul 29 2008

Marine Mud Challenge

The 2nd Annual Marine Mud Challenge is this Saturday at Belmont Abbey college.  I realize it’s a late start, but I think we should try to get a team or two together.  If you’re interested, leave a message in the comments.


Jul 17 2008

Burpee Challenge

Following CrossFit Santa Cruz’s lead, CrossFit Charlotte will be starting a burpee challenge this upcoming Monday, July 21st. It’s simple. On day one, do one burpee. On day two, do two burpees. Each day add one burpee all the way to 100 burpees on Oct 28th.

These burpees are done to the CrossFit Standard.

  • Thighs and chest must touch the ground at the bottom of the push-up.
  • After the push-up, the feet must jump forward to the bottom of the squat position, heels on the ground.
  • On the jump, there must be a full extension of the knees and hips in the air.
  • At full extension, you must clap overhead, with at least part of the ear visible from the side.

[youtube]http://www.youtube.com/watch?v=QcpBaYgAWpM[/youtube]

No, this workout is not a replacement for the regular WOD.

Here are some optional points that Santa Cruz posted, what does everyone think of these?

  • Burpees can be done all at once, or broken into managable sets done throughout the day.
  • If you miss a day, you can add the missed burpees to the next day.
  • If you start the challenge late, you can “buy-in” by doing all missed burpees.
  • Burpees done as part of a standard WOD can count to your daily total.

If you’re interested in this challenge, try doing 100 burpees this weekend straight and time yourself. See how much you improve by October 28th!


Mar 11 2008

Essentials Classes

CrossFit Charlotte is implementing a new policy regarding some of the lifts. In order for a client to perform Deadlifts, Cleans, or Snatches in a WOD, they must first take Coach A’s Essentials Class. These lifts are ones that require more than average instruction in order to be certain they are being performed in a safe and effective manner.

Talk with Coach A, and determine if this class is right for you.

But don’t worry if you haven’t had a chance to take this class. You can still workout, we will simply have a substitute for the above lifts in the WOD.


Feb 4 2008

“Nasty Girls” Video – Mike, Matt, Corey, Alex

Check out Mike, Matt, Corey, and Alex meeting their first “Nasty Girls.”  Sorry it took so long to get this one posted, but hopefully you’ll think it was worth the wait!

[youtube]http://www.youtube.com/watch?v=eHbwazoF-_A[/youtube]


Jan 24 2008

Charlotte United Futbol U-15

Several nights a week we have different teams from Charlotte United come in for fitness workouts.  CrossFit is a perfect compliment to the sports specific work they do in their normal practices.  Being non-specific, CrossFit will expose any weaknesses the players have in their fitness level.  And from our–and every other CF gym’s–observation, the most progress will be shown by working on your weaknesses.

Find the exercise you hate, that’s probably the one that’s your weakest.  And work it until you don’t hate it anymore.  Then find the next one.

Great workout, U-15.  Can’t wait to see you next time.

  • 3 Rounds, 1 minute each exercise, score all reps
    • Rowing
    • Kettlebell Swings
    •  Thrusters
    • Walking Lunges
    • Box Jumps
    • Rest

[youtube]http://www.youtube.com/watch?v=arsgFoHFVj8[/youtube]


Jan 22 2008

Paul Burnam up against BFT

Paul couldn’t let Coach’s 5:59 stand, so here he is, going after the BFT and 50 lb slam ball once again.  One caveat:  Apparently my camera stopped recording about 8 seconds before he finished.  I posted a still showing his final time.

I’ve also purchased a faster SD card, so unfortunate stops like that shouldn’t happen again.  Maybe someday we’ll get a decent camcorder to get even better quality videos.  Until, enjoy:

[youtube]http://www.youtube.com/watch?v=F3d2mXW5_ik[/youtube]


Jan 21 2008

Coach A – BFT

Coach A challenges Paul’s record at the BFT. Paul’s record is 7:02 I believe. Can anyone crack that five minute mark by March’s Cert? Check back later to see if Paul can beat his time and improve his PR!

“B.F.T.”

  • 5 Rounds, for time
    • 5 Tire Flips, The Big One
    • 10 Slam Balls, 50 lbs

Watch:

[youtube]http://www.youtube.com/watch?v=Hq6oEZjKxZw[/youtube]