|Address||1804 Blanding St.|
Columbia, SC 29201
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Monday is just about here to " get it on"! Monday, 4/13/2015 Warm up: Run , row, or ride 10 minutes Strength: In WOD WOD: 4 Rounds For Time -15 Bench Press 75% body wt -15 Kettle swings 70# /55# -15 GHD sit ups -Run 400m Post Bench weight and time.
WOD- Sunday, April 12 Benchmark WOD: “Fight Gone Bad” 1 min stations Wall Balls (20/14) SDHP 45/35# Box jumps 24/20 Push Press 45/35# Row (cal) REST Don’t have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free …
Prehab/activation: SMR - lacrosse ball low back/erectors 2 min couch stretch -then- 2 rounds at a conversational pace: 10 light deadlifts 10 broad jumps 10 rollovers to v-sits -then- Advanced: 5x3 Deadlifts @ 85-90% 1RM -or- Beginner: 5 heavy sets of 3 by feel -then- 3 rounds for time: 50m forward sled drag (132/88) 50m backwards 50m forwards 50m backwards 9 handstand push-ups (or 5 wall-walks) 15 Deadlifts @ Bodyweight (or 50-60%) 21 over the box jumps (24"/20")
Competitors Program Week 5, Day 5: Collect 7 sets at 75-80% in the complex: Clean + Hang Clean + Jerk -then- Front Squats 4x2 @ 90% -then- AMRAP in 10 minutes: 15 toes to bar 15 burpee broad jumps (5'/4') 15 ring dips -then- 5 rounds for time 50m forward sled drag (132/88) 50m backward 50m forward 50m backward 1 minute rest
Chronic sitting 6-8 hours per day increases the likelihood you will experience the following: acute or chronic pain, loss of functional mobility over time, increased risk for developing chronic disease conditions (type II diabetes, heart disease, obesity, etc.), increased mortality risk and negative effects on your emotions, behaviors and hormone levels. Here are a few stretches that can help undo the structural damage done by chronic sitting.
Training 150410 Strength/Skill (Performance) Clean 65%x3, 70%x3, 75%x3x4-5 Strength/Skill (Fitness) Clean from Hip 5x3 Conditioning (Performance) 3 Cycles AMRAP 3 minutes: 5 Squat Snatch, 115#/65# 10 Box Jumps Rest 1 minute between cycles. Score continuously. Conditioning (Fitness) 3 Cycles AMRAP 3 minutes: 5 Dumbbell Thrusters 10 Step-Ups Rest 1 minute between cycles. Score continuously. Post results to comments.
We appreciate EACH AND EVERY ONE OF YOU so very much. Without the strength of this community, the sum of our value would be nothing more than four walls and some equipment. YOU are the heartbeat of LPCF. Let's continue to get stronger, TOGETHER....Both physically and as a community/family. Have a restful evening.
Tomorrow at 9AM we will have a DoTerra Host here sampling Protein Shakes with some essential oils in them. At 6PM, after the evening classes, we will be sampling MARGARITAS, and YES they are healthy! Come by and try one out! You can stop by and you do not have to be a member! We welcome everyone!! These oils will help you to stay healthy & maintain your active lifestyle!