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Sign up for our rowing workshop for Saturday, January 30th starting at 11:15. E-mail Billy for details.
Everyone should have their workout journal now!
Visit our Facebook page for photos from our December 19th Crossfit Challenge.
I wanted to send out a congratulations to Ben who just won his second MMA fight at the BiLo Center on Friday night. He won in the first round by guillotine. It was only the second MMA event in the state of Soutn Carolina and I thought it was a great show. Ben has trained very hard for this and his efforts are paying off. As we like to say ” Train hard to make the fight easy.” We are vey proud of him.Thanks to everyone who came out to support Ben and the event in general.
I would also like to say congratulations to Pat Kilburg who officially won our Holiday Challenge. Pat lost over 10 pounds of body fat and gained a pound of muscle during probably the hardest time of year to do so. She also won $200 for her efforts. Congratulations to the others who also reached their goals during the challenge. The common thing among all of these people including Ben is that they:
1) Knew what they wanted
2) Knew why they wanted it
3) Knew when they wanted it by
4) Wrote it down
5) Knew the price
6) Paid the price
To reach your goals all you need to do is follow these examples and you will reach your goal.
Workout of the Day
Box Squats
70% x 3
80% x 3
90% x 3 or more
Then,
10 one legged squats each leg
15 Pullups
AMRAP in 15 minutes
Bench Press
65% x 5 max pull ups
75% x 5 max pullups
85% x5 max pullups
10 plyo pushups
10 box jumps
5 rounds for time
pushups 20 seconds on 20 seconds
6 rounds
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World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. |
