Strength Hang Squat Cleans 5 Sets x 3 Reps As HEAVY as Possible WOD 30-20-10 KB Swings (72/53) Pull-ups Wall Balls (24/16) *2 Rope Climbs After EACH Round* 16 Minute Cap
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Friday August 26, 2016
A. Snatch pulls, 4 x 3 at tough weights but perfect reps
B. Hang squat snatch + squat snatch, build to a tough set
15 power snatches, 95/65
15 box jumps
10 power snatches, 95/65
15 box jumps
5 power snatches, 95/65
15 box jumps
This is why we do what we do. Carolina CrossFit is a family. #Repost @joanes_g with @repostapp
I want to give a shoutout to @ivan_sclivin for giving me the inspiration to be a more fit person, and @carolinacrossfit for encouraging me to follow through week after week.
Now at week three I've lost 15 lbs, my squats are now at 275, my back pain is gone, my injured shoulder is stronger than its been in a decade, and I'm almost to my first goal of a full pull up. Thanks Ivan and the team at CCF.
New #crossfit757 shirts and apparel are available to order! Visit the link in our profile to order before September 1st. Orders can be shipped to the gym for free or directly to you for an additional cost.
Get them while you can!
BCF, I am VERY excited to announce that Mary Scott Bogacz is joining the BCF team as the box Manager and Coach! She brings an excellent skills set for both roles as well as incredible enthusiasm for helping people improve their fitness! She will be starting on Sept 8th, please extend a warm welcome when you see her at the box!! Bio is below.
I grew up in the Shenandoah Valley where I spent most of my time outdoors, typically barefoot. I naturally don’t like to sit still so I’ve always been active in a sport or hobby. Growing up we went hiking, 4-wheeling or hunting and I joined various sports such as dance, gymnastics, soccer, and swim team. However, what I loved most was horseback riding. Starting at the age of nine I was up early mucking out the stable (and smelling like it), training horses, and driving to competitions. By the age of 13 I was riding on the A-Level Jumper circuit. When I left home for college at CNU (aka the greatest college in the world!) I lost a bit of my country lifestyle but my love of competition and sport drove me to MMA.
From 2008-2010 my off time was spent on the mat, in the cage, or lifting heavy things. Through MMA I found CrossFit, and it was love at first deadlift. It was the first time I picked up a barbell and it was the first time I was having fun while working out. Workouts became an event to share with friends versus another lonely session at the gym. Nothing has ever left me so sore and coming back for more with almost instant fitness results. Through it all, my MMA coach was there to encourage and challenge me, he believed in me before I believed in myself.
After college I worked in the business industry until getting married in 2014. I then moved to DC with my husband who told me I could do any job I wanted. Inspired by the impact my MMA Coach had on my life and missing the fitness I had accomplished through CrossFit it was an obvious choice to become a coach myself. After getting my L1 certification I started coaching at Balance Gym then later at Hierarchy.
It's my passion to introduce beginner athletes to CrossFit and help them obtain their fitness goals. People are capable of much more than they believe and CrossFit has a way of helping them realize that. CrossFit brings together a community of people that celebrate every caliber of accomplishment and supports eachother to push harder. Every athlete eventually finds their inner grit and contiually sets new Personal Records. I’m looking forward to helping you find yours :).
CrossFit Level 1 Trainer
CrossFit Level 2 Trainer
USAW Sports Performance Coach
Coaches Academy with Olympian Cara Heads Slaughter
BCF Members, who is excited about the Summer BBQ and AM vs. PM Throwdown this weekend? WODs have been released!
Competition starts at 4:30pm on Saturday at CrossFit Route 7!
WODs for this weekend (all athletes will compete in 3 WODs)!
WOD 1 "The Chipper"
WOD 2a "The Thruster"
WOD 2b "Thropes and a sled"
WOD 3: "Meet me at the Bar"
WOD Backsquat 4-4-4-3-3 then 3+ at 70% of the last set of 3* *+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!) 4 RFT of: 20 AbMat Sit-ups 40 Air Squats 5 HSPU (L2: w/pad, L3: 10 Pike Presses) 1 Lap Run
Wednesday: 8.24.16 Crossfit
15 minutes, Clean Complex:
3 lift offs + 1 clean + 1 jerk
Make 1 attempt at each of the following:
Max set of pistols on your left leg.
Max set of pistols on your right leg.
Max set of left-arm KB snatches (touch-and-go).
Max set of right-arm KB snatches (touch-and-go).
For time: 100 burpees (cap @ 10)
Our fundraising for @barbellsforboobs has already begun. Have uou registered to be on our Raleigh CrossFit team? Let's keep our State Champs title! Thanks for the support @sbraunsdorf #barbellsforboobs #makeraleighstronger
They have virtually no chance at making the playoffs. Still.
This is true, even now, with eight straight wins and 11 of the last 12. This is true, even now, with a wild card deficit cut from 9 1/2 games to 3 1/2 . This is true, even now, with the starting rotation soaring and Alex Gordon hitting and Paulo Orlando making a sneaky case for team player of the year.
This is true, even now, for two main reasons
Math, and July.
The math is simple enough. Ninety wins is a good guess on what will be required for a wild card spot. To get there, the Royals would need to win 26 of their final 38 games. They have not won 26 of 38 this year, which is probably self evident, but even a year ago http://www.royalsfanaticsjersey.com/paulo-orlando-jersey-c-24.html, when they won more games than anyone in the league, they did not have a stretch of 26 12.
The Royals won 26 of 38 during their finishing kick of 2014, but actually, combined with what they’ve done in the last two weeks this would be a 37 13 finish. The Royals have not won 37 of 50 since 1980, when George Brett was batting .400. In the last five years, only the 2013 Dodgers and 2015 Blue Jays have been that good over 50 games.
Breaking down the American League Wild Card race
They had not won fewer in a month of at least 20 games since April 2012 — that was the year they were booed 16 minutes into the home opener, and did not win a home game until May.
They have not had a worse win percentage in a month .269 since August 2008 — that was the year general manager Dayton Moore sensed the team quitting on manager Trey Hillman, making a rare appearance in the clubhouse to call them out, sparking an 18 8 September finish that actually had people debating whether Kyle Davies could be a viable big league starting pitcher.