CrossFit Charleston

NEW WEBSITE AND CONTACT INFO

2008-09-25T10:01:00.001-04:00

Greetings, please check out www.crossfitcharleston.blogspot.com for more information.

2008-09-15T06:51:00.002-04:00

Attention:
CrossFit Charleston will be under new ownership starting 16 Sept 08
Please stand by for further details.

Train hard.

Workout of the Day:
50 push ups,
50 situps,
50 burpees,
50 squats
Run a 5 k (try to run at race pace)

2008-09-02T07:43:00.000-04:00

Workout of the Day:

Push jerk 3-3-3-3-3 reps

a few hours later or prior to above workout run 3 miles

2008-08-29T06:29:00.001-04:00

Workout of the Day:

Complete as many rounds as possible in 20 minutes of:

200m row
20 Deadlift (BW)
20 Pull ups
20 KB swing
20 push ups

2008-08-27T07:57:00.001-04:00

Workout of the Day:

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

2008-08-25T06:49:00.000-04:00

Workout of the Day:

"Murph"
For time:
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.

2008-08-23T09:33:00.000-04:00

Workout of the Day:

For time:
Run 800 meters 95 pound Shoulder press, 21 reps
Run 800 meters 95 pound Push press, 21 reps
Run 800 meters 95 pound Push Jerk, 21 reps

2008-08-20T06:16:00.000-04:00

Workout of the Day:

3 Rounds of:

30 situps
30 1.5 pood KB swings
30 lunges
400m run

For time.

2008-08-19T08:18:00.001-04:00

Workout of the Day:

Deadlift 1-1-1-1-1-1-1 reps

2008-08-18T06:35:00.001-04:00

Workout of the Day:

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.
The first 8 intervals are pull-ups,
the second 8 are push-ups,
the third 8 intervals are sit-ups,
and finally, the last 8 intervals are squats.

There is no rest between exercises.

2008-08-15T06:36:00.001-04:00

Workout of the Day:

15 dead lift (BW)
15 wall ball shots
15 push ups
200m run

For 20 minutes

2008-08-14T10:19:00.001-04:00

Workout of the Day:

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

2008-08-13T06:01:00.000-04:00

Workout of the Day:

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

25 pull ups
100 sit ups
100 push ups

2 Sets

2008-08-07T10:13:00.001-04:00

Workout of the Day:

Karen"
For time:
150 Wallball shots, 20 pound ball

Rest 10 minutes then:
5 sets of 35 sit ups
5 sets of 25 push ups
5 sets of 8 pull ups

2008-08-06T06:01:00.001-04:00

Workout of the Day:

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

(CF mainsite)

2008-08-05T07:41:00.000-04:00

Workout of the Day:

100 sit ups
100 push ups

Back Squat 5-5-5-5-5 reps

Run 2 miles

2008-08-04T05:58:00.000-04:00

Workout of the Day:

Row 1000 meters 85 pound Thruster, 21 reps 15 Pull-ups
Row 750 meters 85 pound Thruster, 18 reps 12 Pull-ups
Row 500 meters 85 pound Thruster, 15 reps 9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

2008-08-01T07:24:00.000-04:00

Workout of the Day:

4 Rounds for Time
400M Run
10 KTE's
15 OHS(65/95)
20 Situps

2008-07-31T09:50:00.002-04:00

Workout of the Day:

Rest Day

Endurance:
CrossFit Main Site rest day.

Choose ONE of the following:
All times are at Time Trial effort.
Swim: Short Course(SC) :10min Long Ccourse(LC):15min Ultra distance(U):20min
Bike: SC:20min LC:30min U: 1hr
Run: SC: 20min LC:30min U: 1hr
C2: SC: 10min LC: 15min U: 20min

2008-07-30T06:22:00.002-04:00

Workout of the Day:

run 1 x 400m
50 sit ups
50 push ups

20 minutes of:
8 dumbell push press 35(20)
8 dumbell front squat 35(20)
8 dumbell/kettlebell 1 arm snatch 35(20)
3 pull ups

2008-07-29T08:25:00.001-04:00

Workout of the Day:

"Helen"
Three rounds for time:
Run 400 meters1
1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

2008-07-28T07:20:00.001-04:00

Workout of the Day

"CrossFit Total"
Back squat, 1 repShoulder Press, 1 repDeadlift, 1 rep

100 push ups
100 sit ups

2008-07-25T06:36:00.002-04:00

Workout of the Day:

Three rounds,
21-15- and 9 reps, for time of:
- 95 pound Overhead squats (65lb if needed to be scaled down)
- Burpees

Endurance:

3 x 1 mile runs. Stay consecutive on time for each run or beat time on each run. However long it took you to run each mile split that time in half for rest periods, then repeat.

2008-07-24T09:16:00.002-04:00

Workout of the Day:

"Fran"

Three rounds,
21-15- and 9 reps, for time of:
95 pound Thruster then Pull-ups

2008-07-23T08:03:00.002-04:00

Workout of the Day:

5 rounds-

400m run
30 box jumps
30 kettle ball swings

For time

ENDURNACE:
Choose two of the following one after another-
Tabata Swim, Run, or Bike
(20 seconds all out, 10 seconds break repeat for 8 sets)

2008-07-22T00:59:00.002-04:00

Workout of the Day:

Push jerk 3-3-3-3-3 reps
100 sit ups
100 squats

3-4hrs in between perfrom:

either:
4 x 200m run
4 x 800m run
1 mile run

or

4 x 25 m swim (sprint)
4x 50 m swim (sprint)
2x 100m swim (sprint)
4 x 25 m underwaters @ 2:30 intervals

2008-07-21T06:00:00.000-04:00

Workout of the Day

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

2008-07-18T05:57:00.002-04:00

Workout of the Day:
100 sit ups
100 push ups
Weighted pull-ups 1-1-1-1-1-1-1 reps

Swim:
10 x 100 m (1 min rest between each interval)

2008-07-17T13:06:00.000-04:00

Workout of the Day:

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

2008-07-16T05:57:00.001-04:00

Workout of the Day:

Fight Gone Bad....

2008-07-15T10:45:00.002-04:00

Workout of the Day:

Rest Day

26 July 0900 POSE Running Clinic

$49.99

Class is limited to 20 people

2008-07-14T06:47:00.002-04:00

Workout of the Day:

Four rounds for time of:

Run 400 meters

50 Squats

Congrats Will!

2008-07-11T08:38:00.001-04:00

Workout of the Day

Rest Day

2008-07-10T09:09:00.000-04:00

Workout of the Day:

Run 10 K

2008-07-09T08:36:00.001-04:00

Workout of the Day

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

ENDURANCE WORK:
perform 3x of the following ladder. End with the 1 min rest before starting the next round.
20 sec on, 20 sec off,
30 sec on, 30 sec off,
45 sec on ,45 sec off,
1 min on, 1 min off.

2008-07-08T00:35:00.001-04:00

Workout of the Day:

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Run 2 x 800m's rest for half the duration it took you to complete one 400

2008-07-07T08:35:00.001-04:00

Workout of the Day

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

2008-07-05T09:35:00.002-04:00

Workout of the Day:

Thrusters (95 m, 65 w), 21-15-9
Push ups 21, 15, 9
Deadlift (body weight) 10, 10, 10

Rest 4 hours

Run a slow 5k

2008-07-04T08:54:00.000-04:00

Workout of the Day:

Rest Day

Don't blow your fingers off today folks!

2008-07-03T12:16:00.000-04:00

Workout of the Day:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

2008-07-02T07:26:00.002-04:00

Workout of the Day

75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Box Jumps
30 Burpees
25 reps push press

_________________________________

Endurance:
8x 200m's @ 5k Pace 1:00 rest in between each set

2008-07-01T08:06:00.000-04:00

Workout of the Day:

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

2008-06-30T06:09:00.003-04:00

Workout of the Day:

Rest Day

Good job on yesterday's workout outside!

For endurance swim 1500meters
3x25m underwaters at 2:00 interval
(on one breath swim underwater to other end, return back with a freestyle swim, the duration of time left completes the interval for one).

2008-06-29T08:53:00.001-04:00

Workout of the Day:

"Lynne"
Five rounds for max reps of:
-Body weight bench press
-Pull-ups

Class / WOD

2008-06-28T12:18:00.002-04:00

Workout of the Day:

400m run 50 Air Squats, repeat 4 times

Good job on the workshop today!

Times from today's WOD:
Mark - 09:30
Chuck- 11:15
Maureen- 11:50
Alexis- 12:07
Cindy- 15:15
Karla- 16:34
Kristin- 20:57

Chris crushed the squats!

2008-06-27T06:02:00.001-04:00

Workout of the Day:

1000m row then,

5 rounds:
21 SDHP (M-95/F-65)
15 Burpees
9 Thrusters (95 M/ F-65)
20 minute time limit!

2008-06-26T08:14:00.001-04:00

Workout of the Day

REST DAY

Shawn cant be a mind reader!

2008-06-25T06:33:00.001-04:00

Workout of the Day:
Warm up:
-50 Sit ups
-250 Row

10 rounds of:
-135lb Deadlift
-15 push ups

POST TIME

2008-06-24T07:48:00.001-04:00

Workout of the Day:

Run a 5 K

2008-06-23T06:33:00.002-04:00

Workout of the Day:

Deadlift (body weight + 40lbs) x 10 reps

Pull ups x 5

20 Burpees

500m Row

Repeat 5 times

Rest Day

2008-06-22T14:07:00.003-04:00

Workout of the Day-

Enjoy the day off.
POSE running clininc will be held this Saturday--the 28th of June, at 0900.
Bring workout clothes for a WOD at the end of the seminar.

Cost is $49.99, please remember to pay in advance at:
Shaping Concepts
1099 Anna Knapp Blvd
Mt. Pleasant SC

Call if you have any questions.

2008-06-21T09:10:00.002-04:00

Workout of the Day:

50 push ups

400 meter run

50 sit ups

400 meter run

50 burpees

400 meter run

50 flutter kicks

400 meter run

3 x 200's full speed

2008-06-20T06:39:00.003-04:00

Workout of the Day:

Complete as many rounds in 20 minutes as you can of:

-65 pound Thrusters for 10 reps

-10 Pull-ups

-------------------------------------

Endurance:

(An underwater is holding your breath from one end of the pool to the other then swim back to the start).

4 x 25 meter underwaters 2:00 intervals

200 meter swim tempo pace

1 x 25 meter underwater

250 meter swim tempo pace

1 x 25 meter underwater

100 meter cool down swim

2008-06-19T11:03:00.002-04:00

Workout of the Day:

Warm up:

3 x 25 push ups

3 x 25 sit ups

3 x 10 pull ups

Use olympic bar, load with your body weight, round up or down for even numbers if needed:

6 x 5 squats (bar plus body weight)

6 x 5 bench press press (bar plus body weight)

6 x 5 deadlift (bar plus body weight)

Run a 5k for completion

Rest Day (unless you are attending class).

2008-06-18T06:28:00.003-04:00

Don't forget, CrossFit POSE running instruction on 28 June 2008, at 0900.

-Cost for this class is $49.99 for a 4-5 hour block of instruction.

-Class is limited to 20 participants, please pay in advance.

-There will be a WOD at the end of class so bring your workout clothes.

Have a great day!

Dan

swo-WILL!!!

2008-06-17T07:57:00.002-04:00

Workout of the Day:

Seven rounds for time of:
-75 pound Shoulder Press,
-21 reps Back extensions

Run 1mile

2008-06-16T06:33:00.001-04:00

Workout of the Day:

For time:
-50 Sit-ups
-50 Double-unders
-50 Sit-ups
-Walking Lunge, 50 steps
-50 Sit-ups
-50 Burpees50 Sit-ups
-5 sets of 5 back squat - body weight

Post time to comments

2008-06-15T08:56:00.003-04:00

Workout of the Day:

-400m warm up

-30 American kettle bell swings

-30 K2E's

-30 Box jumps

-200 m run

-20 pull ups

-20 push ups

-30 push press (45lb)

-200 m run

-crab walk 20 m

-bear crawl 20 m

-20 burpees

-200 m run

-2:00 minutes of sit ups

Easy Day!

2008-06-14T19:09:00.002-04:00

Workout of the Day:

50 push ups
50 sit ups
20 pull ups

repeat 3 times for time

2008-06-13T06:31:00.003-04:00

Workout of the Day:

"Michael"

Three rounds for time of:

-Run 800 meters

-50 Back Extensions

-50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.

Rest Day!

2008-06-12T10:04:00.002-04:00

Workout of the Day

Prices and class start dates will be posted today.

Please stand by.

POSE Running class will be on 28 June.

Price will be $49.99

9:00am to 12-1:00pm

Hump Day! "So what are we'z watin for!" - (Micky, Rocky II)

2008-06-11T06:33:00.002-04:00

Workout of the Day:

Warm up:

1:00 min sit ups

1:00 jumping jacks

Then:

-Deadlift bodyweight + 45lbs, 5 reps

-Airborne Push ups until failure (Feet are @ approximately a 70 degree angle on wall)

-25lb weighted sit up, 20 reps

-135lb thrusters, 5 reps (male) 65lb thrusters, 5 reps (female)

*Repeat 5 times

_____________________________

Endurance work:

-Run 3 miles (aim for a time under 23:00)

(If pool is available):

-1 length underwater (without surfacing)

-1500 meter swim (shoot for under 34:00)

TRI-FECTA TUESDAY!

2008-06-09T21:32:00.004-04:00

Workout of the Day:

-40 Swings
-80 Sit-ups
-250 M Row

-30 Swings
-60 Sit-Ups
-500M Row

-20 Swings
-40 Sit-ups
-750M Row

-10 Swings
-20 Sit-ups
-1000M Row

2008-06-09T06:32:00.003-04:00

Workout of the Day:

-Bench Press Body weight 15 Reps

-10 Pull ups

-Back Squat Body weight 15 Reps

-10 Box Jumps

- 20 sit ups

Repeat 5 times

_________________________

ENDURNACE WORK:

Pool: 3 x 25m underwaters @ 3:00 interval

250m tempo swim x 2

50 m sprint x 3

100m cool down swim

Run: 1 x 400 m warm up

220 m sprint (half lap for track), x 8

1 x 400 m sprint

1 x 400 m cool down jog

keep hydrated!

2008-06-08T08:43:00.005-04:00

Workout of the Day:

Warm Up:

- Run 800 m warm up

- 50 flutter kicks (on a 4 count)

THEN:

-10 Pullups, 20 Push ups rest :30 sec

- 9 Pullups, 18 Pushups rest :30 sec

- 8 Pullups, 16 Pushups rest :30 sec

- 7 Pullups, 14 Pushups rest :30 sec

- 6 Pullups, 12 Pushups rest :30 sec

- 5 Pullups, 10 Pushups rest :30 sec

- 4 Pullups, 8 Pushups rest :30 sec

- 3 Pullups, 6 Pushups rest :30 sec

- 2 Pullups, 4 Pushups rest :30 sec

-400m Lunges

Rest and hydrate for 2:00 minutes

-25 box jumps

-25 kettle ball SDHP

-25 K2E's

-400 m cool down lap

Rest Day

2008-06-07T09:49:00.003-04:00

Workout of the Day

Rest up for Sunday morning workout

Friday means...

2008-06-06T13:21:00.004-04:00

Workout of the Day: 06-06-2008

Fight Gone Bad?!?!?!?!

http://www.youtube.com/watch?v=OMZcCeS0Ph8

"Fight Gone Bad!"
This is our famous �Fight Gone Bad� workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. Today is 3 rounds.

The stations are:
Wall-ball :20 pound ball, 10 ft target. (Reps)

Sumo deadlift high-pull: 75 pounds (Reps)

Box Jump: 20 box (Reps)

Push-press: 75 pounds (Reps)

Row for max calories (annotate number)

The clock does not reset or stop between exercises. On call of "rotate", the athlete must move to next station immediately for good score. One point is given for each rep.

Push for 4 days in a row...rest day is optional

2008-06-05T06:47:00.004-04:00

Workout of the Day: 06-05-08

- Back Squats: 5 x 5

3-5 hours after WOD CFE do ONE of the following:

- Swim: 3 rounds of 25m/y, rest 25 time, 50m/y, rest 50 time, 100m/y, rest 100 time
- Bike: 3 rounds of 1/4m, rest 1/4 time, 1/2m, rest 1/2 time, 1m, rest 1m time
- Run: 3 rounds of 100m, rest 100 time, 200m, rest 200 time, 400m, rest 400 time
- C2 Rower: 3 rounds of 125m, rest 125 time, 250m, rest 250 time, 500m, rest 500 time

Back to Basics...

2008-06-03T21:09:00.005-04:00

Workout of the Day (06-04-08)

Warm up pyramid

- 1 pull up 5 push up 5 sit up

- 2 pull up 10 push up 10 sit up

- 3 pull up 15 push up 15 sit up

- 4 pull up 20 push up 20 sit up

- 5 pull up 25 push up 25 sit up

Finish strong with...

Deadlift body weight + 50, handstand push ups until failure, K2E's 1:00 x 5 rounds

Post times and comments

It's only Tuesday...

2008-06-03T11:39:00.003-04:00

Workout of the Day (06-03-08)

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps

WOD 3 hours before or after Main page workout

CFE do the folowing
All sports: 30:20 x 8 nothing else! 30 seconds on 20 seconds off. Post distances covered for each round.

Swim: Use a pool
Bike: Use a Monarch Erg, Stationary Bike with wattage tool, or something similar that can hold a load at 200watts or more.
Run: Use a treadmill and set at 12% grade and 0-30sec slower pace per mile then best 5k pace, and don't lower the speed!

Monday means back to work.

2008-06-02T08:00:00.003-04:00

Workout of the Day (06-02-08)

For time...

- 135 lb Squat clean, 10 reps and 50 GHD Sit-ups

- 135 lb Squat clean, 8 reps and 40 GHD Sit-ups

- 135 lb Squat clean, 6 reps and 30 GHD Sit-ups

- 135 lb Squat clean, 4 reps and 20 GHD Sit-ups

- 135 lb Squat clean, 2 reps and 10 GHD Sit-ups

Rest...its what the doctor ordered!

2008-05-31T23:17:00.002-04:00

Rest Day

Cookout at Linn's house starting at noon.

This one is gonna hurt...

2008-05-31T07:11:00.003-04:00

Workout of the Day (05-31-2008)

-Main site work out or

For time on a continous clock

- 25 push ups x 4 sets

- 25 squats x 4 sets

- 25 8 count body builders or burpees

- Run a 5K

Post times your times in the comment section

Two a day!

2008-05-30T02:33:00.011-04:00

Workout of the Day: 05-30-2008

Early Workout:

-Run 1 mile then two minutes of each on a continous clock...

1)Row

2) 30 pound Dumbbell thrusters

3) 20 pound Medicine ball cleans

4) Double-unders

5) Pull-ups

Then at least 3 hours later.

Late Workout:

"CrossFit Total"
- Back squat, 1 rep

- Shoulder Press, 1 rep

- Deadlift, 1 rep

We are back and better then ever!

2008-05-29T09:25:00.005-04:00

Workout of the Day (05-29-2008)

Main site suggests a rest day...

Endurance trainers follow below in the suggested format...

Three rounds for time of: Run 800 meters & 25 Pull-ups
OR

Choose one sport: Time Trial
- Swim: 800m/y - Bike: 20 miles -Run:10k

Tomorrow is a rest day, but...

2008-03-17T08:51:00.004-04:00

Workout of the Day (05-08-2008)

Warmup with a 10 minute walk or 1/4 mile run

Stretch properly...

20 minutes of as many rounds as possible...

- 5 pullups

- 5 dips

- 5 Handstand pushups (or variation)

- 8 Dumbbell swings

20 Minutes or an Hour...your choice

2008-03-16T08:40:00.004-04:00

Workout of the Day (05-07-2008)

After or before church meet Dan at CSU Field for a group workout

20 minutes of as many rounds as possible

- .25 mile run

- pull-ups (max reps)