Time: 8:00 and 8:30 PM
Location: Field House

WOD - 15 minute AMRAP

10 overhead walking lunges
15 dumbbell thrusters
20 double unders/double under attempts (or 40 single unders)

***Any freshman or sophomore students interested in coaching please email Zach Greenwald: .(JavaScript must be enabled to view this email address)


“An athlete needs a coach to provide instruction, give guidance and feedback, but then it’s up to the athlete to execute."
- David Yukelson

A very important aspect about CrossFit, one that is often overlooked or pushed aside as not important, is the mental aspect - the ability to push through a WOD and finish even though your quads are burning, the will to approach a WOD with the attitude of going as hard and as fast as you can while taking less breaks. Here is a great article from the CrossFit Journal about just that. It's not too long, so if you have spare time give it a read!

http://library.crossfit.com/free/pdf/CFJ_Mental_Cecil.pdf (if that link doesn't work just type in "the mental aspect of crossfit" into the google search engine and it should be the first hit)



Overhead walking lunges - George Manis at the Tar Heel Challenge, November 2011

Tabata WOD:

For each exercise, you will do twenty seconds of maximal effort followed by ten seconds rest for four minutes.

Tabata Pushups
Tabata Squats/Jump Squats
Tabata Situps
Tabata Sprints

The Tabata workout is a high intensity interval workout specifically designed to boost your metabolism for a full day after your workout, burning fat and increasing lean muscle production.

Time: 8:00 and 8:30 PM
Location: Field House

Partner WOD

2 rounds

20 / 10 Handstand pushups
100 m wheelbarrow
100 / 80 jumping squats
100 m broad jump

Location: Eddie Smith Field House

WOD:2 rounds:
Max push ups 2 minutes
Max squats: 2 minutes
Max burpees: 1 minute

800m sprint




*** Any freshman or sophomore students interested in coaching please email Zach Greenwald: .(JavaScript must be enabled to view this email address)

Time: 5PM
Location: Eddie Smith Field House

WOD:

Complete for time...

100 meter lunge
100 meter crab walk
100 meter broad jump
100 meter bear crawl

Every thirty seconds, 8 reps of pushups or situps


Hope to everyone out there!

Time: 8:30 and 9:00 PM
Location: Field House

WOD:
Perform max reps of each exercise in one minute. Repeat 5x.
Weighted overhead lunge
Pushups
Squat jumps
Plank hold

Time: 8:00pm and 8:30pm
Location: Eddie Smith Field House

WOD:
Complete for time:
50 Knee Tuck Jumps
50 Shoulder press
50 Box jumps
Sprints
50 Thrusters
50 Lunge jumps
50 Pushups
Sprints

"OCD=Obsessive CrossFit Disorder”

TIME: 8 and 8.30 pm
LOCATION: Field House

WOD:
2 rounds of:
1 minute situps
1 minute sumo deadlift high-pulls
1 minute bootstraps
1 minute v-ups
1 minute push presses
1 minute jump squats
4 minute tempo run

Chance favors those in motion. – Dr. James H. Austin

Hey guys, no WOD today...Crossfit rests when the rest of the world rests:) Have a wonderful MLK day and we'll see you Tuesday!

Time: 5PM
Location: Eddie Smith Field House

WOD:
Fun With Burpees:
Complete for time

20 burpees (standard)
20 double crunches
20 burpee twists
20 bicycles
20 burpee tuck jumps
20 lemon squeezers
20 burpee squats
20 v ups
20 burpees (hand release)

“Fall down 7 times, get up 8.”

I can't wait for a great first Sunday workout of the new year. See you there.

Time: 8:00 and 8:30 PM
Location: Field House

Handstand practice, then

WOD:
50 kettlebell swings
50 sit-ups
40 kettlebell swings
40 sit-ups
...
10 kettlebell swings
10 sit-ups

"Performance is directly correlated with intensity. Intensity is directly correlated with discomfort." - Greg Glassman

I'm looking forward to a great first workout of 2012, and my first back since last Spring! Can't wait to see you all out there!

Time: 8:00 and 8:30
Location: Eddie Smith Field House

WOD:
AMRAP 15 minutes of:
15 pushups
15 squats
sprint half the track (indoors)
15 burpees
15 lemon squeezers
lunges half the track

Anna and I are looking forwards to the first Wednesday WOD! Let's make this a great spring semester.

Time: 8:00 and 8:30 PM
Location: Field House

With a continuously running clock, add one repetition each minute and continue for as long as you are able

Level 1:

Round 1: Begin with 10 pushups
Round 2: Begin with 20 squats

Level 2:

Round 1: Begin with 5 pushups
Round 2: Begin with 10 squats

Once you can no longer continue, you will continue to do sit-ups until the last person is finished

Hope everyone had a good break!!
Location and Time: Eddie Smith Field House 8:00pm and 8:30pm

WOD:
Run 1 mile
Rest 2 minutes

10 burpees
20 box jumps
25 overhead walking lunges
20 box jumps
10 burpees

Rest 2 minutes
Run 800 meters

Hey guys! From everyone here at Crossfit UNC, I want to wish you Happy Holidays and a wonderful new year. We will be starting up workouts again on Monday, January 9th at the normal times (8.00pm and 8.30pm at the Field House). For anyone who's particularly curious, here is the new trainer schedule:

Monday: Zach G and Courtney C
Tuesday: Savannah S, Freddie M, and Clint M
Wednesday: Anna K and Josh
Thursday: Timmons W and Matt M
Sunday: Henry E and Braden Z

Hopefully some improvements to the website will be coming soon, which should include new trainer profiles for all the people we're missing! If you don't recognize someone's name, I challenge you to go to their workout and see what they're like:)

Thanks for all the support you give us throughout the last year. We're looking forward to another great semester with you guys!

-Savannah Sipperly (new Internal Co-President) and Zach Greenwald (new External Co-President)