Sunday, April 28th- Rest Day Carolina CrossFit has some BIG things coming up- Saturday, May 11th- LIVE exhibition for ALL CrossFitters around the Midlands at the Rosewood Crawfish Festival 11am-5pm. Sign up for heat times, participation is paid entry into the festival. More details on Monday. Right after the July 4th holiday, we will be having a 6 week nutrition challenge with 2 months FREE at CCF as the main prize!! Saturday, August 4th- 31 Heroes WOD- http://www.31heroes.com/ Saturday, August 10th- Carolina CrossFit presents the “Famously Hot Showdown”- a Garage Games event!! Sign up to compete or volunteer here- http://www.thegaragegames.com/events/carolina-crossfit-presents-the-famously-hot-showdown/ We need CCF to come strong on this event in ALL divisions!! All day event, with an after party- live bands, awards ceremony… come represent CCF!!
Saturday, April 27th Fitness- “Nancy” 400 meter run Overhead squat 95/65lbs x 15 5 rounds for time Sport- “Coe“ Ten rounds for time of: 95 pound Thruster, 10 reps 10 Ring push-ups Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
From CrossFit Sumter- “On Saturday, April 27th CrossFit Sumter will be hosting a “Hero” WOD to honor the fallen Capt. James “Mano” Steel at our gym at 725 Broad Street. His death has hit very close to home for a few of our members as we have two ladies in the gym whose husbands served with this brave young man, and a few more that considered him a friend. If there ever was a name meant to be enshrined in a CrossFit hero WOD it has to be the name Mano Steel. The WOD’s will begin at 10am and we will run them on the half hour as long as we have people who want to participate. There will be a $10 buy-in to do the WOD with the proceeds going to the Wounded Warrior Project. We will have food, drinks, etc there. CrossFit Sumter members, Sumter residents, Shaw Air Force folks, please come out and show your support and respect for a man who died fighting for our freedom. If you don’t want to workout you don’t have to – you can eat and drink.” CCF will be open at normal times on Saturday, but we encourage as many members as possible to head on over to CF Sumter. Great cause, good people, and a great chance to represent CCF!!
Meet Coach Ben Aiken-CF Level 1, CF Gymnastic I have been doing Martial arts training since the age of 4 and competed in that arena until age 12 earning medals in the junior Olympics among many other competitions and tournaments. In high school, I discovered track and field. While I enjoyed all the jumps, my specialty was the triple jump and by my senior year, I qualified to compete nationally where I placed 5th at the Foot Locker All American meet. I went on to compete for USC in this event from 1999 to 2001. Through that experience had largely shaped my view on competition, and what it means to be part of a team. What is your favorite movement in CF and why? My favorite movement in CF has got to be the bar muscle-up because it’s stinkin’ hard! Some say it’s easier than the rings because the bar doesn’t move, but you still have to pull said bar to your bellybutton to have any success with the movement. Not easy. What do you love about being a “Family Man”: I love celebrating the little moments (like watching my son tie his shoes for the first time) and thinking about how far we’ve come as a family. I’m also a bit of a dreamer so I really enjoy envisioning where I see our little family years from now. Something someone does not know about you: I played golf on an amateur tour when we lived in Greenville, SC for about a year. I wasn’t very competitive with upper echelon players, but I truly enjoyed testing myself week after week; much like CF. Hey, fish gotta swim, and some of us just can’t live without competition. Most memorable CF workout: My first one. We had to run 800m “sprints”. I don’t even remember how many, but I do remember thinking “with my background, I can do this no problem” and then being decimated by it. While I was watching other people pass me like I was standing still. Humbling first day! Your favorite song of all time: That’s a very difficult question. You could almost randomly select any track from James Brown’s or Bob Marley’s greatest hits and I would know all the words so… Two very different men, but each definitely had a strong message that still resonates. If you had to persuade someone to come to try out CCF, what would you say to them? I don’t really try to persuade people to try out CF anymore. I explain my personal experience with CF, and tell them about people that I’ve seen grow and improve. I like to think that anyone I speak to can see/feel how passionate I am about CF. But I would tell them to get ready to be challenged, and leave your ego in the car. It’ll be fine there until you get back.
Friday, April 26th Fitness- 30 min EMOM ( Every min on the min) complete 1 set of 5-10-15 until fail. Once you can’t make it stop for 1 min and complete again until fail. Continue this for the whole 30min “Chelsea” 5 pull-up/body row 10 push-up 15 squats Sport- A. Press; 3, 3, 3; rest 3 min B. Front squat 3, 3, 3; rest 3 min C. Weighted chin up 2, 2, 2; rest 2 min D. Snatch pulls 5, 5, 5; rest 3 min “The Easy Pantry” Paleo Meals Order Online & Pick up at Carolina CrossFit 1. No meal planning- Paleo specific meals planned for you. 2. Less cooking- Meals serve 4 for dinner and the following day’s lunch. 3. Great food, great price- each serving is about $3.50! 4. Spices are pre-measured and all ingredients will be used with each meal. 5. Saves time- All meals can be made in less than 30 minutes. 6. All organic & grass fed! 7. Videos you can cook along with. 8. Recipes are easy to follow- suitable for all levels. 9. Able to try new foods you may not normally buy. ONLY at Carolina CrossFit Pick-Up Times- 5-630pm Call 803 479 6966 to place an order, or for more details!!
Thursday, April 25th Open Gym 330-6pm www.thegaragegames.com/events/carolina-crossfit-presents-the-famously-hot-showdown/ The summer is coming to an end and what a better way for you to end the season than with a Showdown in Famously Hot Columbia, South Carolina. This is a one day, Individual Competition consisting of 3 announced WODs & a 4th surprise WOD being held at the legendary “Carolina Field House” right by Williams Brice Stadium, home to the University of South Carolina Gamecocks!!! Be ready for a showdown you will never forget! A portion of registration, and proceeds will be going to the Wounded Warrior Project (http://www.woundedwarriorproject.org/). There will be CASH prizes for the 1st, 2nd, & 3rd finishers in the RX Male/Female divisions ($600, $300, $100). Food & beverage vendors will be on site all day, as well as multiple other clothing, equipment, and service vendors. Adult beverages will be available to spectators and finished participants all day as well, courtesy of TLC Sports Bar & Grill. There will be an awards ceremony, and after party at TLC Sports Bar & Grill across the street from the venue. 914 S. Stadium Road, including live bands, adult beverages, and NO COVER for any Famously Hot participants!
Carolina CrossFit presents the “Famously Hot Showdown”- a The Garage Games event. Aug 10th, 2013. CASH prizes to 1st, 2nd, & 3rd place RX Male/Female division. More info here- http://www.thegaragegames.com/events/carolina-crossfit-presents-the-famously-hot-showdown/
Sometimes you just need some time off. That is true for everyone. Even top tier Games athletes- The day after the close of the 2013 Reebok CrossFit Games Open, Azadeh Boroumand took many by surprise with an announcement on her Facebook page stating that she was withdrawing from the Games competition. “The two years of taking no rest days that got me to the Games, and the 13 years prior to CrossFit as a competitive athlete has taken its toll on me physically, mentally and emotionally,” she wrote.
Tuesday, April 23rd- Fitness- EMOM for 20 min: Odd- 7 burpees even- amrap unbroken push ups – 1 set + EMOM for 20 min: Odd- 10 KBs 16kg/12kg even- 7 burpees Sport- EMOM for 20 min: Odd- 10 kbs 2 pood even- amrap unbroken ring dips kipping – 1 set + EMOM for 20 min: Odd- 5 hang squat clean 155#/100# even- 2 muscle ups (singles) Congrats to all of our athletes that participated in the Vengeance Games over the weekend in Myrtle Beach, SC!!! You can view results here- http://vengeancegames.breezescoring.com/results/