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Monday, December 30th- Holiday Hours: Tue, 12/31- 9am-Noon ONLY Wed, 1/1- CLOSED Membership Appreciation: Lynda Robbins Give us a little background about yourself. I was born and raised in Columbia, SC and I’m happily married to my wonderful husband, Tommy. We have two fantastic children, Krista age 22 and Dylan age 17. I can’t forget about my son-in-law, Jason, who is the newest member of our family and we love him dearly. Right around Christmas-time this year our first grandchild will be born and we couldn’t be more excited! How did you hear about CCF? An old friend of mine, one I trained with in my gymnastics days, started posting things on Facebook about her awesome CrossFit workouts. She would always post about how much she loved her CrossFit workouts and gym. I didn’t really know what Crossfit was all about. I was getting bored with my workouts and kind of felt stuck in a rut so I did what most would do when they try to find information- I went to Google. CCF came up on my search and I watched the recently posted Famously Hot Showdown video. After doing a little more research on the web, I had to give CrossFit and CCF a try. Three days later I was in the intro class with Coach Brian. What’s one thing most people don’t know about you? In my younger years I was a competitive gymnast and I won State for my age group and class in 1983. What music can we find currently playing in your car? I listen to just about all types of music- it really depends on my mood as to what I listen too. I mostly stick with XM stations because commercials drive me crazy. What current things are you working toward when it comes to your health, training, career or personal life? I have both short and long term goals with my CrossFit training and health. In general I want to improve with more healthy eating and stay consistent with my workouts. Shortly after I started coming to CCF we had testing. So my first goal is to perform better when we go through testing again. I’m trying to improve my endurance and be able to do unassisted pull-ups. As for my long-term goal, I would like to participate in local CrossFit events and be happy with my performance. Tell us about your most memorable workout from CCF and your greatest accomplishment thus far. I’m still really new to CrossFit so I really don’t have one workout that stands out more than the others. I will say that my first two weeks coming to CCF were the most interesting. I remember thinking to myself during and after each workout “What in the world have you gotten yourself into”. CrossFit workouts are some of the hardest workouts that I have ever done and the results I’m experiencing with my strength and endurance are tremendous. Greatest accomplishment – I’m still working on this one! Right now I would have to say that my greatest accomplishment is getting in the gym 4-5 days a week. I have never in my life been this consistent with my workouts. What would you tell someone who is interested in Training with CCF? CrossFit is for everyone and CCF is the best in the business. The community feeling is fantastic and its something you will never find in a globo gym. It amazes me how everyone in the gym wants you to do better and cheers you on when you think you can’t finish your set. Even though our workouts are done in a group setting, the individualized attention each client gets is outstanding. The coaches have everyone’s safety as a number 1 priority. CCF provides a very well rounded environment and they will help you reach any goal you have. A membership to CCF was something I gave to myself for my 40th birthday this past August. It has been one of the best things I have ever done for myself. I drank the CrossFit Kool-Aide and now I’m hooked! Fitness: A. DB Russian step up; 10-12/per leg x 3; rest :30 b/t legs; 2min Rest B. Press @1112; 8-10 x 3; 2min Rest C1. Single arm DB row @2112; 8-10/arm x 3; :30 Rest C2. DB paused bench press @1211; 8-10 x 3; :90 Rest + 10min EMOM Odd – Pull-Up negatives x 4 (5 sec lower) Even – Wtd. sit up x 8-10 Balance: A. 6 sets – every 2 min – Back Squat @20X1 x 2 (85%) B. 10min EMOM – Snatch pull + Snatch C. Wtd chin up; 1,1,1,2,2,2,3,3,3; 1min Rest + 10-1 Reps Power Clean 95/75 Burpee on top of 45lb plate

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“Big ain’t strong, strong is strong.” – Louie Simmons of WESTSIDE BARBELL The Official Fan Page

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Tuesday, December 17th- Membership Appreciation: Rob Moran Give us a little background about yourself. I’m an actuary for Aflac. My entire family loves sports and fitness. My wife Tammie and I run Spartan races and mud runs, and my kids (Macy, Maya, and Minor) compete in triathlons, swimming, soccer and other sports. How did you hear about CCF? A good friend of mine, Fred McDaniel, started doing CrossFit at Sport of Fitness CrossFit, he knew Uncle Dan at CCF, and he convinced me to give it a try. What’s one thing most people don’t know about you? I had my 15 minutes of fame on Who Wants to Be a Millionaire when it was the #1 show on TV. What music can we find currently playing in your car? I listen to the Grateful Dead every day. When I’m not on the Grateful Dead channel I usually have on classic rock, bluegrass or country. What current things are you working toward when it comes to your health, training, career or personal life? I put together a list of fitness goals for 2014 and most of them are focused on getting faster, from 400m to half-marathons. Tell us about your most memorable workout from CCF along with your greatest accomplishment thus far. The overnight 12 WODs in 12 hours. We finished up with Griff – 2 rounds of running 800m forward and 400m backward. We had to split into 2 heats and I don’t know if I would have finished if Matt Smith (who had run in the 1st heat) didn’t run most of the 2nd heat with me, encouraging me to keep going. Greatest accomplishment – I am most proud of the short ocean swim from the I Can Games in Hilton Head last year. I was scared before and during the swim, but finished. Or getting my first muscle-up after working on it for a year! What would you tell someone who is interested in Training with CCF? Try it! CrossFit is intimidating at first but CCF is very welcoming. You’ll find people like you, and lots of people who will motivate you and help you get better. ____________________ Fitness: 10min EMOM Odd- 10 RDL (light, perfect mechanics) Even- 5-10 Push-Ups + 10min Partner AMRAP- one partner works at a time: 25m Bear Crawl 25m Sled Drag 25m DB Farmers Walk 70/50 + 10min AMRAP 200m Run 3 Wall Walks 20 Double Unders 50m Waiter Walk (25m right, 25m left) 50/30 Balance: A. Power Clean – build to a heavy single B1. 8-10 DB “paused” Bench Press @1212; :30 Rest B2. 8-10 Single Arm DB row; 2min Rest x3 + Row 500 @90% 2min Rest (walk) x 6 – consistent pace throughout!

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A big thank you to CCF’s onsite Sports Massage Therapist, Shaun Phillips of Palmetto Sports Massage for traveling to CrossFit Aiken with the Team over the weekend. Shaun works year round with University of South Carolina Athletics, including Jadeveon Clowney! Shaun has some holiday gift specials going on including: 4hr Massage-$250 5 30min Sessions for $200. 30min- $45 60min- $75 90min- $120 To set up your appointment, contact Shaun here: Shaun Phillips, LMT, NASM-CPT 803-240-7363 palmettosportsmassage@gmail.com

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The Copenhagen Wheel, a device that slips onto your existing bike wheel. It stores the energy that you already use, and saves it for when you need it most. Hills become flat, and you no longer have to expel loads of energy to get around. Curious?

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“My life insurance policy went up $98 a month after my BMI was checked. Blood work, body fat, overall fitness … not important.” – Jason Khalipa

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General Information

NameCarolina CrossFit
OwnerPaul Beckwith
Websitecarolinacrossfit.com
Phone(803) 479-6966
Emailpaul@carolinacrossfit.com
Address1804 Blanding St.
Columbia, SC 29201

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