|Name||South Charlotte CrossFit|
|Owner||Jeremy Bird McDonnell|
|Address||628 Griffith Rd Unit i|
Charlotte, NC 28217
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8/4/15 WOD- Got some new Kill Cliff drink options in stock for you all... cold brew coffee! Be sure and read the August events and announcements, including info about the next T-shirt order and the athletes of the month! Warmup: CF x 1, group shoulder mobility strength: push press 4 x 4 @ 80% metcon: "Annie" 50-40-30-20-10 reps of double unders, sit ups, for time. Post loads and times to comments.
Mobility: Shoulder Mobility Skill Practice Warm Up: None. Strength: Push Press 1 - 1 - 1 - 1 - 1 - 1 - 1 (7 Sets of 1 Reps "Strong Effort" - Increasing Load Each Round). After 13 sessions it’s time to test your push press. Warm up as you normally did during this last few sessions and make smaller jumps as the weight gets heavier. [ 212 more words. ] http://diablocrossfit.com/150804-tuesday-right-side-down/
Whoa, got some press...just have to scroll half way down! It Counts! http://www.mercurynews.com/my-town/ci_28561752/walnut-creek-and-lamorinda-local-happenings-july-31
If you are in the Brooklyn (New York) area, be sure to go check these guys out! They're great coaches and involved in some really cool projects with the local community. By @brooklynbarbell: Chinese Weightlifting Seminar success!! Big thank you to coach @wuchuanfu and @dianefu !! Two passionate coaches sharing the knowledge and inspiring others. @crossfitvirtuosity #FuBarbell #BrooklynBarbellClub #JustNice
In Today's Mobility Monday video, Coach Anthony demonstrates several strategies for working out tension near the top of the calf. The primary muscle we are targeting here is Gastrocnemius, and is one of the main muscles that creates the lower leg. Gastrocnemius runs the entire length of the calf, originating from the behind the knee and inserting behind the heel. [ 194 more words. ] http://www.cafitusa.com/upper-calf-rock-roll-2/
***Athlete Profile*** Larissa Murray-25, Project Assistant/Contract Administrator – New Wave My very first experience with Crossfit was with a box back home in PA about 5 years ago. I had a friend from high school who had just started coaching, so I went there a couple of times to see what it was all about. I didn’t continue at that box after those first couple classes. Black Diamond is where my real Crossfit journey began at the end of May 2014. I believe my first WOD involved KBS, GHD sit-ups & one other movement that I can’t think of at the moment. I remember feeling like if that workout was just a small taste of what Crossfit had in store for me, I was excited for more. My favorite type of movement would have to be the snatch, because it’s for me it’s the most challenging & rewarding. As for my favorite WOD, definitely a chipper. Least Favorite movement: Thrusters, thrusters thrusters, & any WOD that involves thrusters. One day we’ll like each other :) Sports background: I’ve played soccer since I could play, so about 5 years old up until I graduated high school. I’ve continued playing in adult leagues here & there. Before Crossfit, I went to a “globo gym” & worked out a few times a week. Since being at Black Diamond, I’ve started playing in a softball league as well. My favorite moments at Black Diamond would be seeing people reach personal goals/records. Some of the movements we do aren’t necessarily a walk in the park for most people just getting started, so to see people make the strides with fundamentals & see them payoff in the form of PR’s is exciting. The friends I’ve made are also one of my favorite takeaways from my experience at CFBD. Any advice for people just getting started? Focus on those FUNdamentals, especially for the Olympic lifts. They’re challenging, but if you continue to practice them the safe & correct way, you’ll be reaching your personal goals & records quicker than you might think. Also take full advantage of the coaching quality we have at Black Diamond, there’s no better box to just be getting started. Have fun! Interests outside of CrossFit: I enjoy pretty much anything outdoors. My wife & I try to stay pretty active with our 3 pups. I love football, so when the NFL season starts, I’m watching that every Sunday, Monday & Thursday.
Hopefully many of you completed the July pull up challenge and found major improvements. Post your results to comments! We'd love to hear about how your hard work and dedication paid off. With that, I'd like to offer another challenge for the month of August, PUSH UPS! We'll do two push ups for every day of the month, so today do 6. Who's in?! WOD 08.03.2015 Back Squat AMRAP 10 1,2,3,4,... Ground to shoulder (185/123) Toes 2 bar Push up (w/feet on 45# plate) http://www.intrepidathletics.net/mon-8-3-2015/
Monday, August 3 - http://www.vaultcrossfit.com/2015/08/monday-august-3/
WOD for Monday 8/3/15: *2 min: quad mash, couch stretch *1 min: doorway stretch, hamstring mash 1. Warm Up (200M then 15 pass throughs, 1 rd body, 1 rd barbell then 15 pass throughs) 2. Strength: 3,3,3,3,3 of; -Back Squat 3. WOD 1- 21,15,9 of: -Goblet Squats (1.5,1) -Push Ups -KBS 4. WOD 2- 21,15,9 of: -Burpees -OH KB Lunge (21 each leg then switch, then 15, etc.) -Ring Dips *no rest between WOD 1 and WOD 2
Function 8/3/2015 Beginner Intermediate Advanced Roll Out Outer Quad Warm Up 2 mins. 1 Shuttle Run, 3 NPU Burpees 2 mins. 20 Single Unders, 5 Squats 20 Duck Walk Steps 10 Scorpions 10 Iron Cross Mobility Criss Cross Pigeon Skill Spotting and Ditching the bar on a Back Squat WOD A. Build up to 1RM Front SquatB. Build up to 1RM… [ 74 more words. ] http://www.cafitusa.com/function-fitness-august-3/
The new programming cycle starts tomorrow. This is initial test week. Start the cycle off right, get in the gym every day this week. http://www.alisocrossfit.com/blog/acf-fall-programming