Basye getting a 3-rep PR in the bench.  Great job Basye!!!!

3 rounds of:
5 Push ups, release hands at bottom
10 Sit ups
15 Squats

MOD
Shoulder Press
5-5-3-3-3

WOD
50 Box Jumps, 20"
5 Rope Ascents
50 KB Swings, 53/35#
50 Sit ups
50 Hang Power Cleans, 75/53#
800m Run
50 Good Mornings 45/33# or scale up to Back Extensions

scaling options:
35 Box Jumps
3 Rope Ascents or 5 beginner progressions
35 KB Swings
35 Sit ups
35 Hang Power Cleans
800m Run
35 Good Mornings

Straight 5k

or with a twist:

Five rounds for time of:
Run 600m, Row 400m, Rest 1 minute
post time minus your rest periods

Body rows on the rings, assisted pull ups using a resistance band, or a strict pull up, CrossFit is scaleable to all fitness levels!!!

MOD
2 Rounds of:
5 KTE's
10 OHS
15 Back Extensions

WOD
5 rounds for time of:
5 Barbell Push ups
10 Floor Wipers
15 SDLHP 75/53

A big shout out to Steve!  Steve has unleashed himself and has been hitting the WOD's with 110%!  Great job Steve!!!!

MOD

Pistol Squat practice

(if you don't have a pistol squat, work on progressions)

WOD

For time:

Tabata style :20/:10

40 Thrusters 65/45

40 Deadlifts 135/95

40 Double Unders

40 KB Swings 53/35

We would like to welcome Dusty and Kris to the CrossFit Beaufort community!!!

Dusty looking strong on the ring push ups

Kris working on his muscle ups

MOD

3 rounds of:

Shoulder Mobility Circuit
10 Shoulder dislocates with active shoulders,use pvc
10 Overhead Squats w/pvc
10 Kipping Glides(small swings)

WOD
"Jeremy"
21-15-9
Overhead Squat
Burpees

Rudy making one of his goals, a 48" box jump!! Great job!!! Time to reset your goal!!

MOD
Row 10x100m sprints
(alternate with a partner or use :30 rest)

WOD
Bench Press
5-5-3-3-3
(make the sets of 3 heavy enough to use a spotter)

 Chelsea+1 gettin' some wallball 5 weeks from D-day!  CrossFit girls rock!!!!!!

MOD

Get 5 minutes of "total time" in the bottom squat postion.  Time counts only for when you are in the bottom. 

(relaxed back is okay, working on getting low, pushing knees out, heels flat, etc)

WOD

15 Deadlifts, 225/155

3 Ring Push ups

12 Deadlifts,

6 Ring Push ups

9 Deadlifts

9 Ring Push ups

6 Deadlifts

12 Ring Push ups

3 Deadlifts

15 Ring Push ups

deadlift scaling 185/135, 135/95 or as needed

Great job Pam!!!  We would like to welcome Pam to the Crossfit Beaufort community!

WOD
every 4 minutes for 32 minutes run 400m and 1 rope climb, rest the remaining time.
conditioned athletes can scale up and run 600/800.
newer athletes can scale down to 250m or the rower.

Marie stringing together her kipping pull ups!!!

MOD
Row 5:00
(do 5 power strokes each minute starting at :30, i.e, :30,1:30,2:30,3:30,4:30) 

WOD
3 rounds for time of:
3 Muscle ups
20 Wallball 20/14#
9 HSPU's
12 Power Cleans 135/95#

Scaling Options:
MU's to 12 Pull ups+3 Ring dips or 6 MU's progressions
HSPU's use a box or Abmats
Power Cleans 95/65# or as needed

Krystal all smiles before the clock starts!!!!!

MOD
Overhead Squat
1-1-1-1-1-1-1
(We are not going for a heavy single here.  Choose a medium weight and hold the bottom position for a count of 3.  If you're not parallel or below, don't count the rep)

WOD
Complete as many rounds as possible in 15 minutes of:
5 Burpees with lateral jump over Abmat
10 Sit ups
15 Double Unders
20 Overhead Weighted Lunges 25/10#

Betsy completing her first 5k, the Savannah Bridge Run!

MOD
Weighted Pull ups
1-1-1-1-1-1-1

WOD
Complete as many rounds as possible in 15 minutes of:
Row 250m
25 Push ups

Check out the link under Announcements for the Palmetto State O-Run.  If you are interested in joining a team, we'll have a sign-up sheet posted soon.  This looks like it will be a blast!!!!!

Will doing some 1 on 1 coaching!!

  
MOD
Row 500m then;
Back Squat
5-5-5-5-5
(warm-up, use same weight for all 5 sets)

WOD
5 rounds for time of:
20 GHD Sit ups (or weighted sit ups)
5 Push Jerks (choose your weight)

Today we sadly wish farewell to Tim who is being deployed for 6 months.  Tim you will definitely be missed and we hope for your safe return back to your family.  We only wish that you had time to teach us how to levitate onto the box to conserve energy. Reminds me of a Criss Angel "mindfreak".

MOD
3 rounds
10 Push ups
10 Sit ups
10 OH Squat (PVC)
Samson Stretch :30 each leg

WOD
Complete as many rounds as possible in 20 minutes of:
"Rankel"
6 Deadlifts, 225/155#
7 Burpee Pullups
10 Kettlebell Swings 70/53#
Run 200m (Row)

Scale to:
Deadlifts 185/135 or 155/105 or 135/105
7 Burpees + 7 Banded or Ring rows
KB Swings 53/35# or as needed
Substitute a row for the run

scale time to 12-15 mnutes if needed

Wendesday we were talking nutrition in between classes, so I thought I'd post some pics from the State Fair last fall.  This would be a good example of not eating clean.  By the way this food vendor had one of the longest lines of any other food vendor!!!!!!

Burger patty, bacon and cheese between two dougnuts.

 

WOD

Complete as many rounds as possible in 5 minutes, rest 2 minutes, repeat two more times:

5 Pull ups

10 Box Jumps

15 Sit ups

(this will be 3, 5 minute AMRAP's)

Here we grow again! We would like to welcome Josh and Katrina to the CrossFit Beaufort community!!!

 

Josh getting his row on. Great job and Happy Birthday again!!!!

MOD
Power Cleans
3-3-3-3-3

WOD
As many rounds as possible in 15 minutes of:
5 HSPU's or do negatives
7 KTE's
9 SDLHP's 75/53#
(if you can't do HSPU's yet, work off of a box or kick into a handstand and do a negative)

Happy Birthday to Josh from your friends at CrossFit Beaufort!

We would like to welcome our newest members Jody, TC, and Jake to the CrossFit Beaufort community!!!

Monday's 5:30 pm class during the WOD "Jack"

MOD
Front Squat
3x3 then 3x1
go heavy on the sets of 1

WOD
Team Row 5k
(Yes I know we just rowed yesterday, but that's CrossFit.  Preparing us for whatever life throws at us)

Yesterday's 4:30 class after knockin' out the WOD!!!!

MOD
Work on your quarterly goal(s).  If you haven't set one yet, we can help. 

WOD
"Christine"
3 RFT
500m Row
12 Deadlifts, bodyweight
21 Box jumps 24/20"
(compare to 10-25-2010) Remember to record your workouts so you can refer back and check your progress.

Big announcement from HQ!!! The dates of the CrossFit Games are set and top prize is $250,000 each for the top male and top female. The Games will be held at the Home Depot Center, July 29-31st.

One of our CrossFit moms, Lori+1, during the "Randy" WOD!!!

MOD

Double Unders

practice stringing groups together

                   or

       make 50 DU attempts

WOD

3 rounds for time of:

25 OHS 75/53#

20 Floorwipers

15 Thrusters 75/53#

Basye finishing his last mile of "Murph" with Dave running behind for support!!!  CrossFit Beaufort is a community of like-

minded people who care about their fellow athletes. If  other members of your gym are not cheering you on during your workout, then come check us out.

MOD
Dips(rings or bench)
3 sets of max reps

WOD
As many rounds as possible in 20 minutes of:
           "Jack"
10 Push press 115/75
10 KB Swings 53/35
10 Box jumps 24/20"
(compare to 10/05/2010)

Billy hitting the deadlift for reps!!!

WOD

3 rounds for time of:

Row 350m

          7 Thrusters 95/65

                 14 Mountain Climbers

       21 Abmat Situps

         28 Double Unders

WOD
"Murph"
1 Mile run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Scaling options:
1/2 mile run          1/2 mile run          1/2 mile run
50 Pull-ups           35 Pull-ups           25 Pull-ups
100 Push-ups       70 Push-ups          50 Push-ups
150 Squats            120 Squats            75 Squats
1/2 mile run          1/2 mile run          1/2 mile run

A short video from one of yesterday's classes!!!!

MOD

Handstand Holds and Handstand Walk progressions

WOD

7 rounds for time of:

10 Front Squats, 95/65

  7 L-Pull-ups

OR

.com WOD

7 RFT

3 Front Squat, 185/115

7 L-Pull-ups



 

Happy Birthday Renee from all your friends at CrossFit Beaufort.

Hope you have a wonderful day!!!

Ryan S has never been camera shy!!!

MOD
Split Jerk
1-1-1-1-1-1-1-1

WOD
AMRAP in 15 minutes of:
5 Wallball
7 Burpees
9 Box Jumps

Wave your hands in the air if you love burpees!!

MOD
L-Sits
Try and accumulate 3:00 total time

WOD
"DT"
5 rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

2011 here we come!!!    

MOD
Practice your DU's or singles


WOD
"Cindy"
20 minute AMRAP
  5 Pull ups
10 Push ups

15 Squats

We hope everyone has a safe and Happy New Years!!!!  Thank you to all our members for making CrossFit Beaufort the best in 2010!!!  We are looking forward to what 2011 will bring!!!

We had quite a number of people hitting their year-end goals these past two weeks and look forward to continuing the trend in 2011.

This coming year we will begin setting quarterly goals and determine a plan of action for achieving them.

"Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan." -- Tom Landry