All posts by palcross

Wednesday 7.23.14

marleyI love the fact that in our box, athletes encourage each other.  It doesn’t matter what level you are when you begin, with hard work and a good mental attitude all your goals can be achieved.  Next time you see someone struggling in the box, lift them up, push them, and let them know that we are here to reach the same goal…some days just to finish but everyday to find health!!!

Skill: 3 x 10 GHD Hip extensions or supermans
3 x 10 Good mornings (good working weight)
3 x 10 Reverse lunges off 2-45# plates (10 on one leg then 10 on other)

WOD: For time:
10-9-8-7-6-5-4-3-2-1 Squat Cleans (135/95)
1-2-3-4-5-6-7-8-9-10 Burpee over the bar
3 Bar rollouts between each round.

Perform 10 squat cleans, 1 burpee over the bar and 3 bar rollouts.
Perform 9 squat cleans, 2 burpee over the bar and and 3 bar rollouts.
Continue throught the sequence from above.

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Tuesday 7.22.14

1130 handstands
Here is the 11:30 class getting it with handstands! Great job guys!!
Strength:  3 position Clean 5 x 1 AHAP
Perform one clean from the hip, one from the top of the knee and one from the floor consecutively.
Add weight and perfomr 4 more times. Full squat clean if able.

WOD: 4 Rounds for time:
400 meter run
10 ring rows
10 in and out tucks

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Monday 7.21.14

healthy body mind spirit
Your body is your responsibility. With the exception of genetic disorders and a few others, health is in YOUR hands!

Today, take a look at your body. Not just from the “do I look good naked” perspective but a real close look. Do you have any illnesses? Any physical problems? Are you overweight? Do you take medicines for things like blood pressure or diabetes?

If you answered yes to any of those, take a step back and look at how you live. Look at what you put in your body from food to drink to other substances that aren’t meant to be there. Do you have a good healthy mental attitude? Are you happy? Are you at peace?

There are so many things that we do each day that contribute to the health of our mind and body. We have no choice but to spend our lives in the body we were given. Why make it more difficult by damaging the one you have. Start today by eliminating just one thing that does not serve you in a healthy way. Just get rid of it. Then, slowly start to pick away at the others until you are treating your body and mind the way it was intended!!

Skill:  Squat therapy/Handstand walks
Take 10 minutes to work on your squat if it is not quite there yet. If your squat is good, then work on handstand walks.

WOD:
8 min AMRAP of:
5 Toes to Bar
7 Hang Cleans (115/75)
Rest 2 minutes
6 min AMRAP of:
5 Push Press (115/75)
7 Pull ups (no butterfly)
Rest 2 minutes
4 min AMRAP of: 10 meter down/10 meter back on both
20 meter weight carry 45/25 (pincher grip with thumb on one side other fingers on the other with weight hanging between)
20 meter OH Lunge with weight. (45/25)

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Thursday 7.3.14

goodbyeDon’t forget we will be closed Friday the 4th and Saturday the 5th for the holiday.  6pm today is the partner wod in honor of Ashley and Coach Mumbles.  After we will gather at Southside 17 for some fun.

Strength:  Split Jerk
5-4-3-2-1-1 Must be a split jerk…from the rack.

WOD: 12 minute AMRAP of:
20 Double Unders
10 KBS
6 feet on the wall pushups (plank out with feet on the wall. Feet should be about 8-12′ from the ground)

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Tuesday 7.1.14

put on your platePlease remember that the box will be closed Friday, July 4th and Saturday July 5th. Thursday night we will have our partner wod at 6pm for Coach Mumbles and Ashley and then heading to Southside 17 at Tanger to send them off PCF style. Please come if you can!

Strength:
Take 15 minutes to work up to a new 1 rep max on Overhead Squat. Take the bar from the rack or floor.

WOD: 4 Rounds for time of:
400 m run
5 Inverted Burpees
10 Medball Cleans (20/14)

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Monday 6.30.14

This thursday we will be saying farewell to Coach Mumbles who is being transferred to Tampa and to Ashley Watkins who graduated from the Citadel and will be moving to Greenville to begin her career.  In honor we will be doing at partner wod at 6pm and then heading to Southside 17 at Tanger to send them off PCF style.  Please make plans to join us if you can.  They will be greatly missed at the box!!

WOD: Buy In: 8 min. EMOM

3 Curtis P’s (115/85)
3 Push Ups

WOD: 12 minute AMRAP of:
5 Front Squats (135/95)
7 Pull ups
9 Abmats

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