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
____________________________________________
 

“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.

Deadlift 1-1-1-1-1-1-1 reps

Rest

400m run or 500m row for PR’s (or both)

Post loads to comments.

1-2-3 Wallball.

• 400m Run
• 30 Wallballs
• 20 Pull-ups

5 Rounds

Coach A and CrossFit Charlotte trainers Amelia and Amanda get in a ride and a WOD Saturday morning.

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

CFC WOD

5 Rounds

• Row for calories 1 min.
• Thrusters 1min.
• Box jump 1min.
• Rest 1 min.

Count total reps.

CrossFit bad asses!

Overhead Squat 3-3-3-3-3-3-3 reps

Rest 5 minutes and choose…

“Nancy”

• 400m run
• 15 overhead squats
• 5 rounds

OR

Overhead squat 95lbs, 75 times in the least amount of sets. Weight can be scaled down.

Coach A, 95lbx76 Overhead Squats: [wmv] [mov][HQ Link]

Post loads to comments.

Coach, Mike, Brian and Jar sharing the moment.

“Fran”

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

CFC WOD

• 400m run
• 30 push-ups
• 100m run
• 30 split jumps
• 100m run
• 30 pull-ups
• 100m run
• 30 mountain climbers
• 100m run
• 30 crab walk
• 100m run
• 30 knees/elbows
• 100m run
• 30 tire jumps
• 400m run

Post time to comments.

Happy anniversary to Mike and Kari Rose. 22 years!

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

CFC WOD

“GI Jaren”

• 15 Wallballs
• 10 Burpee pull-ups

10 Rounds

The Boys are starting to come back after spring sports. Matt (Butler), Zach, Mike and Big Red (Providence)

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

CFC WOD

Modified “Diane”

21-15-9

• Bike .66
• Deadlift
• Seated shoulder press

Post time to comments.

Wil meets Mr. Pukie.