Happy New Year!

Get ready for another great year at CrossFit Beaufort!

There will not be a Sunday morning run tomorrow. But you can start your New Year’s resolution off on the right foot (or both feet) next week. We will meet Sunday, January 8^th at 10:30 at Waterfront Park and get ourselves back on track. Check the website next Saturday for details.

Cheers!

     Terry doing a great job on the Toes to Bar!!

WOD
2 RFT
500m Row
50 Air Squats
40 Sit-ups
30 Push-ups
20 Pull-ups
10 Burpees
Immediately after the 2nd round Run 1600m

         Jayden demo'ing a scaled Ring Dip!!!

WOD

5 RFT

400 M run

20 push press 95/63

10 Pistol Squats (5 each leg)
(scale rounds / reps if needed)

                  Dumbbell Squat Clean!!

DROM

2 rounds of:

10-15 DU's

15 Air Squats

15 DB Straight Leg Deadlift

MOD

DB Squat Clean Practice

WOD

For Time:

12 DB squat cleans

250 M Run

9 DB squat cleans

250 M Run

6 DB squat cleans

250 M Run

3 DB Squat cleans

250 M Run

Billy knock'n down a 235# Push Press! Way to go Boy Wonder!!!!! 

DROM

Row 500m

2 rounds of:

10 Shoulder Dislocates

10 OHS (pvc)

10 Good Mornings (pvc)

MOD
Chin-ups

3 sets of max reps

OHS

5-5-3-3-3-2-2-2-2-2

Hope you enjoy this video of 11 year-old CJ from Team Beaufort

hitting a 198# C&J at a bodyweight of 99#

DROM

Row 500m
3 rounds of "Cindy"

MOD
10:00
Snatch Complex

WOD
10 RFT
100m Run
5 CTB Pull-ups
5 Cleans 135/93#
5 HSPU's

Box is closed today.

Hope everyone had a great holiday!!!!

Now it's time to run at least a 5k to make up for that holiday meal.

Post your results to comments

Ben getting his first muscle-ups

It's Christmas Eve and the box is closed today. 

Hopefully you're done shopping and can hit a "no gym" wod!!!!!

A woman's work is never done!!!

courtesy CrossFit Smyrna



10 Push-ups (hand release)
15 Sit-ups
20 Walking Lunge L&R=1

20 Push-ups
30 Sit-ups
40 Walking Lunge

30 Push-ups
40 Sit-ups
50 Walking Lunge

Reminder: The box is closed tomorrow and Monday for the holidays.  There'll be a travel WOD posted for Saturday and Monday that can be done anywhere. You can post your times to the comment section.

Deb looking good during the KB Swing!!!!

DROM
2 rounds of:
10 DU's
10 KB Swing
10 HSPU

20:00 AMRAP
Run 400 meters
21 Deadlift 155/103#

  Abby getting upside down on the Wall Climb!!!

DROM
Row 500m
2 rounds of:
10 Shoulder Dislocates
10 OHS (pvc)
10 Good Mornings (pvc)

WOD
"Twelve Days of Christmas"
  1     Burpee
  2     Jumping Jacks
  3     Push-Ups
  4     Box Jumps 24/20"
  5     Golden Ring Dips
  6     Walking Lunges (l&r=1)
  7     Sit-Ups
  8     Wall Balls 20/14#
  9     Mountain Climbers (l&r=1)10     Broad Jumps
11     Pull-Ups
12     Kettlebell Swings 53/35#
(1 burpee then, 2 jumping jacks + 1 burpee then, 3 pushups + 2 jumping jacks + 1 burpee, etc)

Jennifer, Brittany and Derek getting their row on!!!!

DROM
2 rounds of:
10-15 DU's
10 Push-ups
10 Squats

MOD
Back Squat w/ 3 second pause at bottom
3-3-3-3-3
Pause at the bottom for a 3-count
Have a partner count for you

"Lucy"
5 Rounds of:
  5 Pull-ups
10 Burpees
400m Run

Thumbs up for the new wood rings!!

As soon we got'em we had two new additions to the Muscle Up Club!!

Great job Clay and Stuwart!!!!

DROM
2 rounds of:
10-15 DU's
10 Sit ups
10 Kipping Glides

MOD
Push Press
3-3-3-1-1-1-1

5RFT
10 Wallball Situps
15 T2B
20 Lateral Hops (parallettes)

Christmas is right around the corner and we have a few holiday schedule changes. So everyone can enjoy the holidays we'll be closed Saturday the 24th, Christmas of course, and Monday the 26th.

            

             Jo working her magic            Now that's TACKY!!!!

DROM

2 rounds of:

10-15 DU's
10 Shoulder Dislocates

10 Walking Lunge

"Crystal"

4RFT
400m Run
21 Box Jumps 24/20"

12 Front Squats 135/93#

Recipe of the Week

Pecan Encrusted Pork Cutlets with Blackberry Sauce

Nuts, berries, and sage flavor this dish and make it special enough for company. There is a little work involved in the preparation, so plan ahead to spend a few extra minutes in the kitchen before you start. Paleo? Absolutely, but you don’t need to tell anyone.

For the recipe, go to Make Mine Paleo.

- Maureen

Last Sunday Morning Run before Christmas!

Give yourself a present tomorrow and shed a few more calories before the Big Day. Meet at Waterfront Park Marina at 10:30. If you are in the mood, you can do a 5K or a 10K. If not, just come out  and enjoy a shorter run with us.

Happy Birthday to Maureen from all your friends at CrossFit Beaufort! Don't eat too much cake, unless it's paleo. Then don't forget to share....

Heidi and Heather hitting the rope climb during last Saturday's WOD... 

Warm up
Athletes choice

WOD
20:00 AMRAP
20 Double under or tuck jump
10 Up Downs
5 Kettlebell swings 53/35 

5:30 class working hard on the OHS

DROM (actually do it)

2x10 of:

Shoulder Dislocates

OHS

Good Mornings

WOD
7 RFT
3 OHS 115/73#
30 Sit-ups

Coach Mike T. helping Andrea perfect the Front Squat!!!!!

DROM (actually do it)
3 rounds of:
10 Good Mornings
10 Shoulder Dislocates
10 OHS


WOD
"Nate"
20:00 AMRAP
2 Muscle Ups
4 HSPU's
8 KB Swings 70/53#
(sub 2 box dips/pull-ups for each MU)

MOD
Ring Push-ups
(3 sets of max reps)

Melanie, Clay, Mike T. & Jared showing off on the Handstand Holds!

DROM(actually do it)

Row 250m

2x10:

Walking Lunge l&r=1

Press (empty bar)

MOD

Double Unders

(working on stringing as many together as you can)

WOD
Row 1000m
Rest
1 set for Max reps of 1/3bdwt Thrusters
Rest
Row 1000m
(post each row time and thruster weight and reps)

Busted......Kris trying to hide from the camera after spilling the chalk bucket!!!!

DROM(actually do it)

Samson Stretch L&R

 2 rounds of:

15 Sit-ups

20 Grasshoppers

MOD

Dips 3 sets of Max reps

(use a box or the Matador, no rings)

WOD
4 RFT
400m Run
50 Squats
   OR
3RFT
800m Run
100 Squats

Turkish Get Up practice!!!!

DROM(actually do it)

2x10:

Box Step ups

Shoulder Dislocates

Good Mornings

MOD

Shoulder Press

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

3 RFT
50 Box Jumps 24/20"
15 SDHP 95/63
Rest 2:00 between rounds
(after your last SDHP look at the clock and start your next round exactly 2:00 later)

The Biggest Winners!

Paleo Challenge 2011

Congratulations to Billy and Jennifer, and all the winners of the Paleo Challenge!

In one month, the members of the box lost a collective 99 pounds and over 90 inches! We saw serious efforts and amazing results from everyone. Thanks for participating and ending your 2011 on a healthier note. Now enjoy the holidays and get ready for Challenge 2012…coming soon.

Sunday Morning Run

Join us in at Waterfront Park tomorrow for a 10:30 run. We will meet in front of the marina dock entrance. Jog off those extra calories from today’s eating WOD! As usual, both short and longer routes will be available for you to choose from, starting from the dock and ending at the coffee shop.

(In case of inclement weather, check the website before you leave the house. I will post a note if the run is cancelled.)

- Maureen

The 4:30 class working the plank complex!!!

DROM

500m Row

2x10

Pull-ups

DB Thrusters (light)

WOD

Complete as many rounds as possible in 15 minutes of:

15 foot Rope climb, 2 ascents
20 Wall ball shots, 20 pound ball
Run 250 meters

Jo showing her muscle after knocking out the Rx pull-ups!!

Great job Jo!!!!!!

DROM

2x10

Kipping Glide

Good Morning (empty bar)

Back Squat (empty bar)

WOD
21 Deadlift 225/135#
21 Handstand Walking Steps (sub wall walks or holds)
15 Deadlift
15 Handstand Walking Steps
  9 Deadlift
  9 Handstand Walking Steps

If you haven't signed up for the Christmas BBQ this Saturday please do so ASAP.  We'll be announcing the Paleo challenge winners.

DROM

250m Run

500m Row

Clean Jerk warm-up

 

WOD

Clean & Jerk

1-1-1-1-1-1-1

(work to a heavy single)

(new members practice technique)

Step 1: Dust the crime scene for latent prints

Step 2: Fingerprint box members for comparsion

Step 3: Congratulate them on a job well done

DROM

Samson Stretch L&R

2x10

Sit-ups
DB Press (light)
Straight Leg Deadlift w/DB's

MOD
WallClimbs
5-5-5

WOD
15:00 AMRAP
Do one rep the 1st round, two reps the 2nd round and so forth until 15 minutes has expired.
KTE's
Box Jump
KB Swing 53/35#

Pam C from the lunch WOD with a 65# OHS during the Burpee / OHS WOD!

Even though the pic is from my phone camera, you can see this is a solid OHS.

DROM

Row 250m

2x10
Shoulder Dislocates
OHS
Sit-ups
Back Ext./Good Mornings

WOD (compare to 12/7/10, 08/08/11) 

"Fran"

21-15-9

Thrusters

Pull-ups

Teddy
12-7-10=6:58rx
08-8-11=5:42rx

Today I would like to give a big shout out to Jared.  Jared has been pursuing a career in the Air Force and is going through the process to be part of the AF's elite squad of PARARESCUEMEN.  Recently during one of the required physical fitness tests for this elite squad, Jared's performance rated him in the "Ironman" class, which is the highest rating possible. We at CrossFit Beaufort are extremely proud of this young man and the sacrifices he is, and will be making, to serve our nation.  Next time you see Jared congratulate him and let him know how much you appreciate what he is doing.  If you click on the PARARESCUEMEN link above you can learn more about this elite squad and their training.

DROM

(Arm rotations forward and reverse)

(Arm swings back and forth across the chest)

(Leg swings forward and side to side)

Samson Stretch

Row 250m

MOD
Plank Hold complex 1:00 each
both hands, left-side, right-side, forearms, both hands out front

 

WOD

20:00 AMRAP

Run 250m

25 Push-ups

(scale time and/or push-ups)

(sub run for row depending on weather)