Tuesday, January 31, 2012


Today is the last day of January, the second month of the challenge and day 38 of burpees! Congratulations to all of those who have had their assessments done. Everyone is seeing results and moving in the right direction!!

Today’s Wod is:
Annie Ladder
10-20-30-40-50-40-30-20-10 of
Double Unders

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12 Comments Categories: Workout of the Day

Monday, January 30, 2012

37 Burpees today!  We are almost there!  Hope the weekend was great.  Saturday was exciting in the box and we want to welcome both the Firefighter Challenge Team and the Citadel CrossFit team to our box!

Don’t forget to register for The Rugged Maniac on March 24th.  Enter as the Palmetto CrossFit team and select the 10am time slot!  It will be more fun than last year!!

AMRAP in 20 minutes
100 m run
10 GTO (135/95)
10 Bar Facing Burpees
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11 Comments Categories: Workout of the Day

Saturday,January 28, 2012

Open Gym 8am to 10 am.  Hero Wod kicks off at 8:30 (clock starts…warm up before)  This week’s is:

“The Seven”

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

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2 Comments Categories: Workout of the Day

Friday, January 27, 2012

Happy Friday! Today is 34 Burpees!
For those of you in the challenge, Next week is assessment week. Please bring your previous numbers so I can get them all for future assessments. Monday you will be able to come early for any class and get yours done.

If you would like to be seen by Evaline at the box, she will be available on Thursday afternoons. You will need to call her office to get an appointment for at the Box.

Today’s WOD:
Take 15 min to work on something you suck at. Rope climbs, MU’s, Kipping…whatever you would like.
Power Snatches (115/85)
Ring Dips

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5 Comments Categories: Workout of the Day

Wednesday, January 25, 2012

Wow, what a day at the box! It’s nice to see the classes full and new faces coming in. You are all the best. Keep up the good work!

Strength: Take 20 minutes to establish a Backsquat 1RM
You can use any rep scheme you choose but start off with a good warm up set then work to your max. You can use 5-4-3-1-1-1 or any variation that will allow for the best possible max.
Remember, the crease of your hip must be below your knee to be a good rep.
3 Rounds of:
10 KB Snatches (each arm) (53/35)
15 KBS (53/35)
20 4ct. Mountain Climbers

Post 1RM and time to comments! Oh, and 32 Burpees!

11 Comments Categories: Workout of the Day

Tuesday, January 24,2012

Awesome job yesterday by all and a big welocme to our Firefighters who got started late last night!

Today is 31 Burpees and the wod…
5 Rounds for time
7 Deadlift (BW)
9 HOG Pushups
11 Box Jumps

Then: Work on L-sit. On the parallettes, rings or boxes.
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10 Comments Categories: Workout of the Day

Monday, January 23, 2012

30 Burpees today! Happy Monday! Lately, people have been saying they can’t catch their breath during WODs. Maybe this, from CrossFit Verve will help to understand why!

Can’t breath… Must get one more rep…

Ever catch yourself thinking that. We all have, so why is it we “can’t breathe” Why is it that these WOD’s bring us to our knees? We can break it down by how effective you breathe.
The muscle’s you use in your body to breathe consist of: diaphragm, the internal and external intercostal muscles, the muscles between your ribs. With the inhalation and exhalation of a breath, these muscles expand and contract to allow your lungs to inflate and exchange oxygen. When you are breathing hard in a WOD and it feels like no matter how hard, or how deep the breath you take it never seems to be enough. This could be labeled as Respiratory Muscle Fatigue (RMF).
RMF occurs when your respiratory muscles have reached fatigue stage during periods of prolonged and maximal exercise levels. Think of it this way: When you are at a high level of exercise, your cardiac output (blood flow) increases to exchange oxygen and carbon dioxide faster in your lungs. Thus you have less cardiac output for the rest of your body. Included in that are the respiratory muscles which will then increase RMF. Just like your shoulders are “destroyed” by HSPU and shoulder press, your respiratory muscles are “destroyed” by an increased respiratory rate.
So how do we reduce RMF? Do you remember when you first started CrossFit, after every WOD you would have a side ache or numbness in your arms or legs. You were in a version RMF. If you have kept records of your progress while CrossFitting, you have noticed an increase in reps and decrease in times. You are increasing the amount of work you are able to perform before you go into RMF. So keep up the good work and don’t resist breathing, breathe more more often!

8 x 20 m sprint
Rest 1 min between
12 min AMRAP of
10 Medball Cleans
20 Abmat Situps
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15 Comments Categories: Workout of the Day

Friday, January 20, 2012

Don’t forget if you need to do your fundamentals, we have class beginning at 10am tomorrow. This is your chance to get it all in one day.

Bench Press 3-3-2-2-1-1

100 Ring Push ups
Everytime you stop, (fall out of plank on the rings) do 15 Abmat situps.

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8 Comments Categories: Workout of the Day

Thursday, January 19, 2012

26 Burpees today!!!!!  Great job by everyone for completing yesterday’s wod!

Today’s WOD:
OHS (135/95)
Handstand walk in meters
If you can’t do handstand walks, do handstand pushups)

Then Core Development not for time
50 Abmat Sit ups
10 Turkish Getups each arm (53/35)
15 Floor Wipers (2ct) 95/65

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11 Comments Categories: Workout of the Day