Tuesday, February 11th- Membership Appreciation: Mike Strickland Give us a little background about yourself. I’m originally from Indianapolis, IN. I went to college at Purdue University and got myself a Nuclear Engineering degree as my ticket out of the state. Indiana has no nuclear power, but South Carolina has it in spades. Within a year of graduating I managed to land a job as an Auxiliary (non-licensed) Operator at V.C. Summer Nuclear Station north of town where I started in April of 2003. That’s a 12-hr rotating shift job that I did for two years before I won out an opening for a Reactor Engineer at the same plant. I’ve spent the last nearly 9 years doing Reactor Engineer work and fuel work and now that’s going to be expanded from one plant to a three plant job here in the next five years or so. My significant other, Susan Hazel, who is also a regular in the 6:30 PM class, joined me down here in 2004 and has been here with me ever since. How did you hear about CCF? As you might be able to tell from the picture, I’m a fencer! In particular, I’m a foil fencer. It’s a much more athletic sport than people realize and I’m often competing with people half my age who expect to use that against me. I needed better overall fitness and I needed to improve the usability of the muscle groups that support the movement I do, which is a difficult mix of aerobic and anaerobic work. A few years ago a fencer friend of mine told me about some workout regimen he was trying called ‘CrossFit’ that he was pretty happy with doing at home. I looked it up, decided promptly that those people were nuts, and signed up for the local YMCA instead. After a year of self-training that wasn’t really getting me anywhere, I remembered my friend’s suggestion and mention of some place down on Barnwell St so I looked up CCF and contacted Paul. Susan and I showed up for what was then a four-week intro class with Brian and we’ve been around ever since. We’ve been regulars in the 6:30 or so classes since around July of 2010, though I sometimes disappear for a few weeks to work refueling outages at my plant. What’s one thing most people don’t know about you? That there is a fencer among you. Well… two if you count Susan. Didn’t I mention that already? I took up fencing as at 18 as a freshman in college in 1997. Sparing you the math, I’ll be 35 in a few weeks, so I’ve been doing this for a bit more than 16 years. Though there are clubs here in town which I’ve trained with, Susan and I currently train and practice at the Augusta Fencers Club over in Augusta, where I go on Thursday evenings and Saturday mornings if I’m not competing. It’s a sport I really enjoy because it’s intense, but it requires intelligence, strategy and planning along with speed and finesse. A popular comparison is that it’s like a physical chess match at 90 mph. This is something I’ll do, in one capacity or another, for the rest of my life. What music can we find currently playing in your car? I listen to a wide, not particularly focused mixture of music that stretches from the early 80’s through music that’s current today. I’ve found that Steve-FM (96.7 on the local FM band) is pretty good for that because one minute I’m hearing Kyrie by Mr. Mister, which was released in 1985, and the next it’s Applause by Lady Gaga, which was released just a few months ago. I also have a drifting interest in some classical singing, but I’ve found I don’t really care for Opera. I’m guilty of the occasional foray into Bocelli or Pavaratti while I sit and work. What current things are you working toward when it comes to your health, training, career or personal life? I’m mostly in a maintenance mode right now so far as fitness goes which is why I’m a regular in the ‘Fitness’ group at CCF despite being around for 3½ years. It suits me perfectly and has helped tremendously to stay in shape to be a competitive fencer. I would like to have a few more cracks at the Division IA National Championships in fencing before I’m old enough to fence in the veterans age groups. For my career it looks like I’m sticking around Summer Station as we move towards going from a one to a three unit site. My work group is expanding and we’re working with the new plant folks to start to coordinate how our programs and processes are going to look at the new plants. There’s a fair chance I’ll move into a supervisory or management role somewhere along the way. You would not believe what these people trust me to do. Tell us about your most memorable workout from CCF along with your greatest accomplishment thus far. My most memorable workout wasn’t a named one but it may as well have been one. What I clearly remember from it is that there was some hellish combination of heavy deadlifts, kettlebell swings, thrusters, and wall balls that put me on my butt for a good half hour after the WOD was done. There might have been burpees too, I’m not sure. Either way, I went hard even though it was basically the ultimate combination of every regular exercise we do that burns me down really fast. It left my heart racing for quite a long time as I laid on the floor, staring at the ceiling, contemplating why I just did that to myself. All that said, once I got up I felt like a million bucks. I keep coming back… Greatest accomplishment- Don’t have one yet. My course in life has always given me the sense that my big accomplishments are a little further down the road than where I’m at now. What would you tell someone who is interested in Training with CCF? I tell people that it’s the best fitness investment, in terms of time and money, that you can make. For anyone not up at the sport level it’s an hour a day, it’ll kick your butt, and you’ll look and feel better about yourself even if you’re already in decent shape. I’ve long ago lost track of the number of days where I didn’t want to work out but showed up anyway, did the WOD, and walked out feeling like I just put another whoopin’ on the lazy bum who lives in my head and whispers at me to slack off instead of doing what I need to do. ____________________ *WODs- Today, the morning classes; 5am-noon, will do Mondays WOD, and the evening classes; 3pm-730pm will all go through the new Gymnastics “Focus Group” led by Coach Ben. **for Beyond the Whiteboard- log your results into MONDAY as the WODs are the same. Fitness: A1. DB rear foot elevated split squat; 7-9/per leg; rest 60 sec A2. Press x 5 + Push press x 2; rest 60 sec A3. Wtd. strict pull up; 1-10; rest 60 sec A4. DB lateral raise; 10-12 x 3; rest 60 sec x3 + 10min AMRAP @high effort: 10 DB front squat 10 DB push press 10 burpees Balance: A. Snatch; 1,1,1; rest 2 min + 8min AMRep @open pace: 45 thruster 95/65 CTB in remaining time
Have you taken advantage of our in-house Sports Massage Therapist, Shaun P. of Palmetto Sports Massage? Here is a good article from Breaking Muscle on the benefits:
“This will be Ashley Schwamberger’s third CrossFit Games Open. But it’s the first without her son, Boston. He passed away last fall due to complications from a rare tumor that had grown on his brain stem. Schwamberger’s knee-high, almond brown-eyed son had been diagnosed with the condition one-year prior.”
Monday, January 27th- pic: Happy bday Coach Joey! Fitness: A1. DB Rear Foot Elevated Split Squat; 8-10/per leg x 3; rest 1 min A2. DB strict press @2112; 8-10 x 3; rest 1 min B1. Strict pull-up; 3-10 x 3; rest 30 sec B2. Powell raise; 8-10 x 3; rest 90 sec + 3 sets for time: 400m run 20 push ups 10 DB single arm row 50/30 1min Rest Balance: A. Back Squat @20X1; 2,1,1,1; rest 2-3 min B. 12 sets – every 45 sec – Snatch x 2 (mod load, build) + for time: 10 MU 8 squat clean thrusters 160/105 10 MU 16 squat clean thrusters 160/105
Saturday, January 11th- “Have you ever wondered why or what brought you to CrossFit? Ever wonder if there was something coming up in your life that CrossFit was preparing you for? Meet Ginger. Female, school teacher, CrossFit athlete. Married to a CrossFit coach, mother of two. Member #2 at CrossFit Rock Hill. Her WOD? Breast cancer…” Read the rest of this amazing story, and how she was finally able to complete this WOD RX here: http://www.behindthewod.com/?p=16 ___________________ Fitness: A. Deadlift @3211; 6-8 x 3; rest 2-3 min B. CGBP – build to a heavy set of 8 (max 3 sets) + For Time: 800m Run 20 renegade row 25 pull-ups 30 burpee 35 push-ups 40 walking lunges 45 sit-ups 800m run Balance: A1. 5 sets – Hang Power Clean x 2; rest 30 sec A2. Renegade Row x 8; rest 2 min B. CGBP; 3-5 x 4; rest 2-3 min + Row 500 @90% Rest (walk) 2:30 x 8 (-1 to -2 seconds from last week)
Whether it’s setting ‘Fran’ PR’s, hitting a big lift, or just walking 20 minutes a day- anyone, doing ANYTHING, to better themselves, their health, and their overall quality of life, is a success story. #betterthanyesterday “Lakeisha Shurn recorded a video diary every day for 100 days on her efforts to lose weight and boost her self-esteem. In this timelapse video, she explains why she decided to take on this challenge and shows off her inspirational progress.”
“If you can’t do 25 push-ups, why the f*** you tryin’ to bench press for?” – Dr. G Read more of “Tending Bar”: http://journal.crossfit.com/2014/01/tending-bar.tpl
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
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!
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 email@example.com
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?