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Reminder Thursdays 6-8 a.m. will be open gym. Then Reopen from 3:30 to 7:00 p.m. For 10:00: Evens: 1-4 muscle ups, 8-10 CTB, pull-ups or ring rows Odds: 5-10 HSPUs, 1-3 wall walks, 10-20 shoulder taps + For 10:00: Evens: 8-16 hand-release push-ups Odds: 8 DB bent over row + For time: 10-8-6-4-2 KB sumo deadlifts Burpees

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Memorial Day Murph Monday, May 25th Start times 9 am and 10 am Come join CCF, Sport of Fitness, CrossFit 803, CrossFit Iron’s Mary and many other affiliates as we do Murph! Everyone is welcome! Where: Carolina CrossFit Thanks to all those who serve and have served in our military!

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We have a challenge for you this week that is related to your mental health and your mood! When you go out with your friends, family(siblings), or a date night, try this method! We want to encourage you to get back to engaging in conversation and enjoying those around you. Don’t take advantage of the opportunities before you. Enjoy the moment! From the nytimes.com

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CCF Membership highlight-CCF Athlete Jennifer H. aka Jenny Give us a little background about yourself. By day I’m a webmaster for a non-partisan, non-profit association that provides county officials statewide with education and training, legislative reporting, and research assistance. By night — when I’m not being a caped, vigilante crime-fighting superhero — I can usually be found re-loading the dishwasher after my husband, who doesn’t care about efficient loading methods, or hanging out with my two mutts: Manny and Audra. How did you hear about CCF? I blame Katie T. entirely. Did you know she’s really good at endurance? With the running and OCRs, yes, but also when it comes to listening to me complain about the same thing 20 times. (It was way more than that.) Each time I’d say how I really needed to get active, she told me about how CrossFit could be adapted so that I could complete workouts that were a challenge for me, but also fun and interesting. I don’t have that kind of patience for whining… I’m so glad Katie just continued to remind me that there was at least one more option out there for me to try. What’s one thing most people don’t know about you? I don’t like to admit this, but in second grade I had a mullet. It was the mid-80s – they were very confusing times for an elementary school kid. And it was actually the height of fashion for a kid from the Pine Barrens of New Jersey. Don’t judge me… What music can we find currently playing in your car? The radio is normally tuned to NPR, but I enjoy a little bit of every genre. (I feel like I’m aging myself…) What current things are you working toward when it comes to your health, training, career or personal life? I’m working on trying new things. If you aren’t entirely happy with where you are in regard to health, training, career, or personal life, then always doing the same thing is not going to get you anywhere different. So, I’m pushing myself to cook healthy meals, to try new exercise movements, to continue my education, and to meet new people and have new experiences. Tell us about your most memorable workout from CCF – I’ve blocked the specifics of the couple I nearly passed out after from my memory, so I’d have to say 15.4. It was the first Open workout I did on a Saturday morning with everyone else. I loved being able to do the scaled work out (because, let’s be honest, I had to do the masters’ workouts for most of the Open) and having people there cheering and encouraging me to pick up the bar. Greatest accomplishment – With regard to life in general? I earned a masters degree in public administration last year. I’m pretty proud of that. With regard to CrossFit? Completing my first comp and coming in next-to-last, but still feeling like a million bucks. I trained for it, worked hard during the comp, and felt like a boss for finishing. What would you tell someone who is interested in Training with CCF? I feel like I should note that training at CCF is adaptable to meet people where they are in their efforts to become healthy and athletic. I think though, most importantly, that people should know how supportive the atmosphere is. You can be exactly who you are here, and if that’s a geek in a gaming tee who has yet to be able to do a pull-up, you’re still likely to get a fist bump or a “good job” from someone who has noticed how hard you’ve been working.

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Anyone want to take guess at what he’s working? Is he doing some band work for mobility? A journey always start with small steps or big leaps! Come take a leap of faith with us here at CCF. Reminder we have group classes(CrossFit and Olympic Lifting), personal training, personal programming, and nutritional consults. info@carolinacrossfit.com

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Fear is one of the biggest obstacles in the gym! Fear of failing, fear of not being good enough and fear of even trying a new movement. Here are is a great article to help those who are fearful about going upside down in that handstand.

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Even though the Open is over, here are some interesting facts and now we all wait to see who and what teams will move forward for each Region over the next couple of weeks. As well as all those in the Master’s Division as they prepare for qualifiers. Who are your favorites in the South East and who would you like to see take the TITLE at The CrossFit Games this summer in Carson?

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Do any of these look familiar? Yes, our fitness group participates in these three exercises to help build up our core.

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CCF Member Appreciation-Julie D. Give us a little background about yourself. My parents were missionaries, so I grew up overseas (West Africa and Russia). My family and I moved to South Carolina the summer before I started high school. That was a very difficult transition and time for me, during which I developed an eating disorder. I started working out a lot and being very strict with my diet, because I wanted to be skinny and was terrified of gaining weight. After I graduated, I moved to Charleston to attend Charleston Southern University. During those four years, God really worked on my heart and allowed a lot of healing physically and spiritually – He completely turned my life around in that time and saved me from the destructive path I was heading down. God has changed the way I view health, fitness, and my body and I am so grateful for that! CrossFit has helped redefine that view even more, because they celebrate and encourage strong, healthy, and fit women! How did you hear about CCF? I heard about it through my older brother, Steve, who started going to CCF a few months before I did. CrossFit was definitely something that intimidated me, but when I heard he had started and was really enjoying it, it inspired me to try it out, too! What’s one thing most people don’t know about you? A lot of people don’t know that I spent 12 years of my childhood living in Africa and Russia while my parents were missionaries. I love traveling and experiencing other cultures! I’ve visited several other places, as well, including Thailand, Jordan, Belgium, and France. I also love anything adventurous and adrenaline-filled – I went skydiving for my 22nd birthday and absolutely loved it! What music can we find currently playing in your car? I like a variety of music, but I’ve had Hillsong’s Young and Free cd on repeat lately – it’s very uplifting and encouraging! What current things are you working toward when it comes to your health, training, career or personal life? My main goal is to continue working on improving my strength and endurance. I would also like to get better at Olympic weight lifting movements, be able to do a muscle-up one day, and even start entering CrossFit competitions! I have a passion for people and health and fitness, so my dream is to make it a career one day, if that is the Lord’s will. Tell us about your most memorable workout from CCF. I would have to say the first two open workouts of this year. I was not planning on signing up for the open, because it was new and a bit intimidating to me. However, Luke and Andy convinced me to sign up last-minute and I’m so glad they did – I’ve done better at the workouts than I thought I would and it’s been a lot of fun! Greatest accomplishment – Being able to PR my clean and jerk in 15.1 and doing 60 kipping pull-ups in 15.2 (after having just learned them a couple days before) were so exciting for me! Just seeing how far God has helped me come since high school has been a blessing! What would you tell someone who is interested in Training with CCF? I would tell them to do it – they will not regret it! It’s fun, challenging, and makes you stronger and improves your fitness more than you would have ever thought! The coaches are very knowledgeable and encourage you to do your best and continue to get better, while keeping your safety in mind. It’s also just a great, uplifting community of people!

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

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“This is the day the LORD has made; let us rejoice and be glad in it. ” Psalm 118:24 (Mrs. Jeannie’s favorite verse) Since we are in the Open all fighting for reps, the new PR, or the first time you did say a chest to bar, I wanted to share something to keep things in perspective for you and remind you that the Open does not define you and neither does your score. Your score just reflects who you are in that moment and nothing more. There will be workouts where you do great and you’re super excited and ones where you feel like you should have done better. But the truth is, when are we just thankful of the opportunity to compete in the Open because we are alive, well and enjoy the torture to some degree. When I say torture I mean the nervousness you get each week waiting for the new WOD to be released, where it will put you, can you even do it, or what body part will ache for a while after the WOD. You get the picture….. In order to keep things in perspective for you, I wanted to share some information about another CCF member this year who would love to be doing the Open with us, but instead she is not fighting for every rep or a PR, she is fighting to beat pancreatic cancer. I spoke to Mrs. Jeannie this week and once again she makes me strive to be a better person. She had the most positive attitude and she is ready to fight this disease with all she’s got. She is prepared for the ups and downs, but she has a strong sense of faith in who she is and who God is. When you speak to someone who has gotten cancer, have you ever noticed the trivial things in life are no longer important, they see the bigger picture of life that most of us miss because we are so busy with day to day activities. We have become so busy we forget to enjoy things like we once did and we often take for-granted our time and those around us. We tend to forget to appreciate all that is around us and our focus is on all the distractions. After speaking to her, I wanted to capture all that she stated and put it on instant replay for myself daily. With that being stated, here is what Mrs. Jeannie wanted me to share with you guys because her goal is to get back in the gym so she remains physically and mentally strong in her battle. She also stated how much she missed the people. She was very clear that she appreciated the people around here and missed everyone. “Since discovering I had cancer, my focus has become very on point with what matters in life and what I need to do to beat this disease. I have been able to see to the blessings of having cancer and I am going to do my best to help find a cure for it. I plan to get back in the gym so I can remain strong. Oh and I can’t have any sugar, because cancer loves sugar. Over the next 24 weeks, I will be getting chemo for 7 hours the first day and a few the next two. During that time, I plan to pray, do some reading, and mediate/relax.” Blessings and having a disease normally don’t go hand in hand, but her attitude and willingness to commit to fight this disease, says it all. We know she’s a fighter and we have no doubt she will have an impact on those that come in contact with. But her gift of being thankful in the midst is where you realize she is something special. For you she knows there will be ups and downs and she also knows those moments don’t define her. Her steadiness that lies within her faith is what will capture the hearts of many and will renew her mind through it all. Mrs. Jeannie, CCF is behind you all the way and we love having you apart of our community! We plan to support you and aid you in this battle as much as we can. But most of all we are grateful for your gentle reminder to us “Be still, and know that I am God”(Psalm 46:10) and for reminding us to focus on the bigger picture of life. For those of you doing the Open, I encourage you to stop and take a moment to be grateful for where you are. PR’s and Set-backs don’t define you, who you are in the midst of those PR’s and set-backs, now that defines you–we need to be gracious winners and losers, but most of all we need to be thankful for both. Be thankful and let’s appreciate those who are next to us. You never know who you will impact in either stage of your life—HOPE and THANKFULNESS are two really good things to have in life! So be thankful and rejoice in the day! Challenges for this week: 1) Let one person around you that you haven’t seen today, tell them you miss then and then let them know why. Allow them to see the value you have in them. 2) Say thank you to someone who has encouraged you to do better or be better. 3) Take time to reflect on the things you are thankful for and write them down and place them in a spot you can see daily. Everyone needs reminders of where their focus should truly be. Carolina CrossFit

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Don’t forget to SPRING FORWARD tonight! We get it…..Not excited to lose an hour of sleep!

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Get your roll on…….

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Why should I consider scheduling an Unloading week in my crossfit training? There are a number of benefits to scheduling an unloading period for a wide range of athletes. When working to unload, or deload, it’s important to reduce workout intensity. This can be achieved by using lighter weights or reduced volume (sets) as well as a combination of both. Scheduling is another important factor to consider. Crossfit beginners may have the ability to work out for 12 weeks before a scheduled unloading period becomes necessary. However, intermediate lifters should aim for unloading every 8 weeks. By allowing your body to heal and rebuild through active recovery, there is potential for greatly reducing muscle trauma with proper unloading. This enables more effective recovery with ample potential for “supercompensation,” delivering much greater gains in strength long-term. #ColumbiaSCfitness #unloading #Crossfit

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Branson D. has signed up for the 2015 CrossFit Open! Have you signed up yet? What are you waiting for???? We want you on our CCF Silverback Team! ***Checkout Branson’s shirt as he does great things around the World!! We are proud of this young man for sharing the gospel as well as serving others.

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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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