Paleo Challenge #1:
For an extra 2 pts. per day,(Tuesday thru Friday) bring in a photo of your completely paleo lunch, including drink.  However, you must bring the photo in on the day that you have the lunch.

Good luck everyone!!!

Today is the last day to pick up materials, get measured, and have your before picture taken for the November "Paleo Challenge".
Hurry up and get in here!!!

Great job!!!!!

K. Jordan with a 365# deadlift bettering his previous best by 30#'s

DROM

Row 250m

Samson Stretch L&R

2x10 of:
Shoulder Dislocates
Push-ups
Squats

MOD
10:00 Max
One-arm DB Snatch
Practice L&R

WOD
"Mary" 
20:00 AMRAP of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Recipe of the Week

Cook-All-Night Chicken Chili

Good for game night! You can double or triple this recipe for a large group of people. Plug in your slow cooker in the evening, add the ingredients and let the chili simmer while you are sleeping. Then, cool, refrigerate, and reheat before guests arrive. The cumin and chocolate add some complexity to the dish.

For the recipe, go to Make Mine Paleo.

- Maureen

Sunday Morning Fun Run

Throw on an extra layer of clothes tomorrow, and join us for our morning run. Meet at the box at 9:20 for a 9:30 start. The weather should be perfect for a sunny run over the bridge and back. I’ll have other routes on-hand if you want to run a shorter distance. Bring your dog, bring a friend. Beginner runners welcome, too!

Free trial workout today at 9:00 a.m.

Open to everyone that would like to learn more about CrossFit!!

Fred at age ??? knocking out perfect push-ups.

Not sure you're ready?

Contact us about our one-on-one "On Ramp" program

Open Gym today 9-11:00 a.m.

Make up a WOD you missed this week or bring one you've been wanting to do!!

A big shout out to Deb knockin' down the 35# bell in Tuesday's WOD

DROM
2x10
Shoulder Press 45/33#
Good Morning 45/33#
Back Squat 45/33#

WOD
3 RFT
Run 400m
10 Ground to Overhead 135/95#
15 HR Push-ups
20 Box jump 24/20"

Monday's 4:30 crew after taking care of business

DROM

Samson Stretch :30 each side
2x10
KB Swing (light)
KB SDHP(light)

Deadlft Warm-up then work up to a heavy single

WOD
Deadlift
1-1-1-1-1-1-1

Rest

50m Sprint
1-1-1-1-1-1-1
Rest no more than :30 seconds between runs

I want to commend everyone on yesterday's WOD!  Everywhere I turned I saw outstanding form and full range of motion.  I was very impressed!!! It shows us coaches that you care about your performance and take your fitness serious!!!

Billy teaching the C&J before "Saving Grace"

DROM

2x10

Shoulder Dislocates

OHS

Good Morning

Walking Lunge (5&5)

MOD

Max calorie row in 3:00

(post # of calories)

WOD

Three rounds for time of:
10 Overhead squat 135/95# (from the floor)

50 Double-unders

(scaling: count DU attempts or 150 singles)

Check out the info at the box for our next challenge and

then make the decision to join us for a great time!!

DROM

Samson Stretch :15-:20 each leg

3 rounds of:

10 Shoulder Dislocates

10 OHS Squats

10 Good Mornings

MOD

3x10

Box Jumps 30/24"

WOD
21 KB Swings 53/35#
3 Push Press 95/63#

250m Run

18 KB Swings
6 Push Press

250m Run

15 KB Swings
9 Push Press
250m Run
12 KB Swings
12 Push Press
250m Run
9 KB Swings
15 Push Press
250m Run
6 KB Swings
18 Push Press
250m Run
3 KB Swings
21 Push Press
250m Run
(scale by dropping the first and last rounds) 

Happy Birthday Dave from all your fellow CrossFitter's!!! We hope you have a wonderful day and eat a piece of cake for us.....

We had a great time Saturday (some more than others) at our "Saving Grace" fundraiser.  Everyone did great with several people PR'ing their "Grace" time and/or weight.  I would like to thank all the organizers and participants that helped make this happen and look forward to next year's event.

DROM

Samson Stretch
2x10 of:
Kipping Glide
DB Press
Wallball (light

MOD
1 Max set of Wallball (post number/weight)
set ends when you stop to rest

WOD
For Time:
1000m Row
then 3 rounds of
21 Burpees
400m Run

Recipe of the Week

Greek Inspired Turkey Breast

Think Santorini or Crete. Tastes of tomatoes, olives, garlic and oregano. You can add lots of flavor to a turkey breast by combining these ingredients and letting them simmer in your slow cooker until dinner. You may not be in the Mediterranean, but you can eat like you are!

For the recipe, go to MakeMine Paleo.

- Maureen



"SAVNG GRACE FUNDRAISER"

WOD

"Grace"

For time:

30 Clean & Jerks 135/95#

The Sunday morning run is back this weekend!

Join us at 9:20 for a 9:30 start time at the box. Everyone is welcome, even if you are new to running. Bring a friend and work out together. Now that the Swamp Romp is over, it's time to practice for the Savannah River Bridge Run in December.

(In case of bad weather on any Sunday morning runs, please email me maureentefft@gmail.com to see if we will still be running.)

- Maureen

SAVING GRACE IS TOMORROW!!!!!

You can hit us on facebook or just sign up at the door.

Click on the link for more info!!

Matt if you can keep her smiling through this, I'm betting that the two of you are going have a long and happy life together!! Great job!!!

DROM
Samson Stretch
Row 500m
2x5 of:
Pull-ups
Push-ups
Sit-ups
Air Squats

5RFT
Run 100m
20 Pull-ups
Run 100m
20 Push-ups
Run 100m
20 Sit-ups
Run 100m
20 Squats
(scale rounds ands and reps as needed)

Happy Birthday to Abby Schmidt and Jon, two of our newer members of the box. So happy to have you both as part of our CrossFit Beaufort family, and hope you have a fantastic day!!!

CrossFit Games Open Camille LeBlanc-Bazinet

Also check out her muscle-up technique in slo-mo on youtube.

http://www.youtube.com/watch?v=FKcnpJSAsbo&feature=related

DROM

Samson Stretch L&R

2X10

Shoulder Dislocates

Push-ups

Pull-ups

Walking Lunge

MOD
3x10
Ring Dips

WOD
5RFT
7 Squat Cleans 155/105#
14 KB Swings 53/35#
(power clean + front squat is okay)

All of us at CrossFit Beaufort would like to welcome Andrea and Abby to the CrossFit Beaufort community!! 

DROM

400m Run

2x10

Sit-ups

Good Mornings

MOD
Plank Holds for max time
(plank, left, right)

WOD

Back Squat

2-2-2-2-2-2-2-2-2-2

Shoulder Press

2-2-2-2-2-2-2-2-2-2

Happy Birthday Deb and Stuwart from all your friends here at CrossFit Beaufort. We hope you both enjoy your special day!!!

Terry looking strong at the top of this deadlift!!

DROM

400m Run

2x10 of:

DB Shoulder Press

DB Deadift

Air Squat

MOD

Pistol Squat practice

Then specific WU for deadlift and HSPU's

WOD
"Diane"

21-15-9

Deadlift 225/155#

HSPU's

Great job everyone for completing the 5.7 mile Swamp Romp!!!

We'll have more pics up on facebook in the next few days. 

A big shout out to the organizers for putting on a fantastic event.  The start of the event with a simulated beach assault, sound effects and a low crawl under barb wire was awesome.  Can't wait for next year.

The Crossfit Beaufort Cheetahs won 1st place in the "Zekes" division

 Part of the CrossFit Beaufort gang!!!

DROM
Samson Stretch
Row 250m
2x10
Shoulder Dislocates
Good Mornings
Sit-ups

MOD
Double Under practice

20:00 AMRAP
Run 400m
10 L-Pull-ups
15 Good Mornings 45/33#
20 Weighted Sit-ups 25/15#
(It's okay to anchor your feet)

Recipe of the Week

Roasted Cauliflower with Indian Barbecue Sauce

Tired of plain vegetables? Try this recipe. The barbecue sauce has toasted cumin, which gives it great depth of flavor. The cauliflower is roasted, making it crisp and tender. You can also use the sauce on a variety of meats.

Go to Make Mine Paleo for the recipe.

- Maureen

Happy Birthday Gretchen from your CrossFit Beaufort family!!!
Hurry back, we miss you.....

Box is closed today!!

Wish us luck at the Swamp Romp!!!



Congratulations Kelly on your recent engagement. 

Can't wait for you to bring him by to meet your CrossFit family!!

*NOTE*

The Sunday morning run is cancelled this weekend due to the Swamp Romp on Saturday. We will start back up next Sunday, October 23rd. 

Good luck to everyone that is trekking through the mud tomorrow!

- Maureen

Reminder:

The Box is closed this Saturday for the "Swamp Romp".

Next Saturday is "Saving Grace" so if you haven't signed up please do so.  If you're not able to attend you can still "sponsor" an athlete by making the donation!! Click on the link to the left for more info!!

Christie giving 100% on the rower just like she does every workout!!!

DROM

Samson Stretch

250m Row

2x10

Sit-ups

KB Swing(light)

WOD

10-9-8-7-6-5-4-3-2-1 rep rounds of:

KB Swing (Heavy)
100m Run

Deb looking good on her walking lunge!!!  Great job!!!!

DROM

2x10

Shoulder Dislocates

OHS

Push-ups

WOD

21-15-9 rep rounds of:
OHS 95/63#
Box Jumps 24/20#
Ring Push-ups
Cash out
1 Mile Run

CrossFit Beaufort would like to welcome new member Jon to the

CrossFit Beaufort family!!!

DROM

2x10

Shoulder Dislocates
Good Mornings
Push-ups
Squat

MOD
Ring Dips
3 sets max reps

WOD
12:00 AMRAP
8 Deadlift 185/135#
12 Calorie Row 
16 Lateral Bar Hops

A big shout out to Renee for hitting a 10k run Sunday.  Great job!!

Yeah! What Jake said!!!!

DROM

Row 500m

2x10

Shoulder Press(45/33)

Good Morning(45/33)

Back Squat(45/33)

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

WOD
4 RFT
5 Barbell Complex 135/95# (1 Pwr Clean, 1 Frt Sqt, 1 Jerk)
400m Run

Remember the Swamp Romp is this Saturday. The box will be closed!!  We have 24 athletes registered to test themselves.

SAVING GRACE is the following Saturday.

We have 18 registered so far. Sign-up now to make sure you are guarenteed a shirt...  Get involved, DO IT NOW!!! 

My Love of Mondays

“There’s always Monday.”

It’s a something I’ve been saying for a while now, usually on Saturday night when I fall face first into a bottle of wine and some blue corn chips. S*** happens, that’s why there’s Monday.

It’s a day to start anew, a day to put whatever has been a problem in your life behind you. Your actions the last few days, months or years is temporary. It’s able to be changed every Monday.

You’re able to wake up and make a decision: Do I continue to do what creates problems in my life or take a harder road that leads to a happier place? Sundays are planning days — Mondays are decision days.

You can wreck it or let it wreck you. Embrace the blank slate of Monday, craft your week and destroy what has been holding you back. Because you control it all — the stress in your life, the lack of sleep, the stops at Chipotle because it’s convenient, the lack of training. You’re always in the position to make a change.

Monday is a good day to start. Next Monday is not.-Rich Vos

Don't wait any longer. Get started NOW!!

DROM

Samson Stretch

2x10

Wallball(light)

Sit-ups

Push-ups

MOD
3x10
KB Swings (heavy)
American or Russian

WOD

5 RFT
6 HSPU's
12 C2B Pull-ups
24 Weighted Walking Lunges DB 35/20#

Recipe of the Week

Butternut Squash with Shallots and Herbs

Butternut squash is readily available at the grocery stores now. You may even find it already cubed in packages in the produce section. If not, do the work and chop one up to make a great side dish for your dinner. Add fresh herbs to the squash if you have them on hand. You can use just one type, or mix them together. This recipe goes very nicely with chicken or turkey. Keep it in mind for your Thanksgiving company!

For the recipe go to Make Mine Paleo.

- Maureen

Clay is either (1)  watching a horror flick on the rower monitor or 

(two) he hears banjo music!!!!

Team WOD

"UNO"

It's going to be awesome!!!

Reminder: Sunday Morning Fun Run

Time to run again! Meet at the box Sunday morning at 9:20 for a 9:30 start. Don't worry if you're new to running, I'll have a few different routes marked out for you to choose from. You pick your distance and pace. If you like, bring a friend. You can run solo and work on your time, or jog together and enjoy the scenery.

This is a good chance to put in some extra practice for the Swamp Romp! 

- Maureen

Saving Grace! Get Involved!!

Father/daughter working hard!!!

DROM

Run 250m

2x10

Shoulder Dislocates

Good Mornings

Ab-Mat Sit-ups

Then:

2 sets of 5 reps with KB and pull-ups

WOD

"Helen"

3 RFT

400m

21 KB Swings 53/35
12 Pull-ups
If looking to get on the board, full range of motion is required

It's good to see Daniel back in action!!

DROM

Samson Stretch

2 Rounds of:
10 Ab-mat sit-ups
10 OHS
15 Back Extensions

MOD

Dumbbell Thrusters

3 sets of 10 reps

WOD

5 rounds for time of:

10 Barbell Push ups

20 Floor Wipers

30 Air Squats

You know its going to be a great workout when your rest period is in the bottom of the squat!!!

DROM

Run 250m

2x10

Shoulder Dislocates

OHS

KB Swing (light)

MOD

Jump Rope

Practice singles or doubles for no more than 10:00 minutes

WOD

20:00 AMRAP

400m Run

5 Hang Snatch, Power or Squat 75/53#

10 OHS 75/53#

Saving Grace is coming soon!!!

For more info click on the banner under Upcoming Events

 

 Congratulations to Terry, Maureen and Melinda for placing in the top of their category at the Shrimp Festival 5k.  Also Mike T., Renee and Kendall had great runs as well.

DROM

400m Run

Shoulder Dislocates

Good Morning(pvc)

Back Squat(pvc)

MOD

1k Row Time Trial

WOD

Front Squat

5-5-3-3-3-1-1-1-1-1

work to a max single