Time: 9PM
Location: Belk Track (Next to Eddie Smith Field House)

WOD:
Complete for time:

Level 3
1 mile Run
100 Dumbbell Swings
75 Push-up/Dumbbell rows
800m Run

Level 2
1200m Run
75 Dumbbell Swings
50 Push-ups/Dumbbell Rows
600m Run

Level 1
800m Run
50 Dumbbell Swings
25 Push-ups/Dumbbells rows
400m Run

Time: 9 pm
Location: Eddie Smith Field House

5 rounds for time of:

Level 3
15 sandbag push presses
20m overhead walking lunges
15 situps
30m sandbag carry
10 sandbag halfmoons
50m sandbag run back to start

Level 2
15 dumbbell push presses
20m weighted lunges
15 situps
30m farmers walk (w/ dumbbells)
10 dumbbell halfmoons (w/ 1 or both dumbbells)
50m farmers walk(run) back to start

Level 1
10 dumbbell push press
15m weighted lunge
10 situps
20m farmers walk (w/ dumbbells)
8 dumbbell halfmoons(1 dumbbell only)
35m farmers walk(run) back to beginning

Trainer's note
This workout is designed to be a little difficult. You carry the same weight throughout the entire workout so plan accordingly. Pick a weight that you feel you can use to complete the entire workout. We will explain all movements in detail when you arrive for the workout. Depending on the number of people, we may also run 2 groups. Come out and let's have some fun!

WOD: Partner Workout for Time
Time: 5 PM - NOTE THE TIME OF OUR SUNDAY WORKOUTS!
Location: Belk Track

Sunday night will be our first partner WOD of the year. Bring a friend and compete as a team!
Note: All exercise numbers are divided between both teammates.

2 rounds for time of:

Level 3:
200m piggy back carry
40 pull-ups
200m leap frog
80 push-ups

Level 2:
100m piggy back carry
100m sprint
30 pull-ups
100m leap frog
100m sprint
60 push-ups

Level 3:
100m piggy back carry
100m sprint
20 pull-ups
100m leap frog
100m sprint
40 push-ups

Results:
Nick and Walt: 18:49
Matt and Freddie: 21:45
18:50 Caroline and Emily: 18:50
Joel and Mike: 18:20

WOD; Tabata (Modified)
Time: 9 PM
Location: Eddie Smith Field House


We'll be doing our first Tabata of the year on Thursday. Tabata is a type of exercise where for twenty seconds you do as many reps of the assigned exercises as you can-then you rest 10 seconds. This is repeated 7 more times for a total of 8 intervals. We'll do Tabata with a minute break between each exercise so we'll finish at exactly 19 minutes. This WOD is self scaling so there will be only one level.

Pushups
Squats
Sit ups
Burpees

Results:
Jessica T. P10 Si10 Sq16 B6
Robertson G. P22 Si16 Sq 18 B6
Juan S. P10 Si11 Sq18 B6
Sam P. P7 Si13 Sq16 B5
Chris A. P4 Si13 Sq15 B2
Jordan P8 Si12 Sq17 B5
Ade P8 Si13 Sq18 B6
Travis P10 Si10 Aq15 B5
Dan P9 Si11 Sq13 B6
Zach P10 Si12 Sq15 B6
Adam N. P7 Si19 Sq10 B5
Michael T. P7 Si9 Sq15 B4
Jordn P4 Si6 Sq13 B2
Jake L P5 Si11 Sq10 B6
Aubrey A. P7 Si9 Sq12 B5
Brenna C. P5 Si10 Sq11 B5

WOD: As many rounds as possible in 20 minutes
Location: Belk Track (Beside the Field House)

For this WOD everyone will start at the same time after all the exercises are explained but people will commence their WOD at different places as to space people out. We as the CrossFit leadership team would like to thank all of you for coming out this week, we really appreciate the support and look forward to having another great WOD tomorrow. And as always come ready to go hard and fast.

LEVEL 3
Stadiums (the length of the bleachers, skip steps on the way up, hit every step on the way down)
30 Push-ups (strict or from knees)
50 Meter Lunges
30 Tricep Dips
200 Meter Sprint
30 Body-Weight Squats

LEVEL 2
Stadiums (the length of the bleachers, skip steps on the way up, hit every step on the way down)
20 Push-ups (strict or from knees)
50 Meter of Lunges
20 Tricep Dips
200 Meter Sprint
20 Body-Weight Squats

LEVEL 1
Stadiums (the length of the bleachers, skip steps on the way up, hit every step on the way down)
10 Push-ups (strict or from knees)
50 Meter of Lunges
10 Tricep Dips
200 Meter Sprint
10 Body-Weight Squats

Results:
Name

Zack P, 2.6 Rounds, lvl 3
Matt M, 2.8 Rounds, lvl 3
Byron, 2.6 Rounds, lvl 3
Trace, 2.6 Rounds, lvl 3
Robert, 2.5 Rounds, lvl 3
Emily, 2.5 Rounds, lvl 3
Chris R, 3 Rounds, lvl 2
Rahul, 3 Rounds, lvl 2
Kathy, 2 Rounds, lvl 2
Britney, 2 Rounds, lvl 2
Ray, 2.25 Rounds, lvl 2
Brandon, 3 Rounds, lvl 2
April, 2 Rounds, lvl 2
Savannah, 2.5 Rounds, lvl 2
Anna, 2.2 Rounds, lvl 2
Will S, 3 Rounds, lvl 2
Zack, 2 Rounds, lvl 2
Nick L, 2.8 Rounds, lvl 2
Ben G, 3 Rounds, lvl 2
Raj, 2.6 Rounds, lvl 2
Braden, 3.5 Rounds, lvl 2
Jake, 2.5 Rounds, lvl 2
Ben B, 2.6 Rounds, lvl 2
Mike B, 2.8 Rounds, lvl 2
Eric, 2 Rounds, lvl 1
Will O, 3 Rounds, lvl1
Jillian, 3 Rounds, lvl 1
Nick O, 2.25 Rounds, lvl 1
Stephanie, 2.75 Rounds, lvl 1
Kameron, 2.5 Rounds, lvl 1
Walter, 2 Rounds, lvl 1
Morgan, 3 Rounds, lvl 1
Isabel, 2.25 Rounds, lvl 1
Aubrey, 2.75 Rounds, lvl 1

Time: 9 PM
Location: Eddie Smith Field House

WOD (Workout Of the Day):

Level 1
AMRAP (As Many Rounds As Possible) in 6min of:
10 Thrusters
30 Sit-ups

Level 2
AMRAP in 12min of:
10 Thrusters
30 Sit-ups

Level 3
AMRAP in 20min of:
10 Thrusters
30 Sit-ups

This workout is scaled based on time as well as what weight you use for the thrusters (an exercise which will be explained at the workout).

We will break into two separate groups again if we have a lot of people like yesterday.

Results:
Level 1:
Gavin Riley, 2 Sets, 15 lbs.
Pavel Chtcheprov, 3.5 Sets 15 lbs.
David Wong, 3.3 Sets, 15 lbs.

Level 2:
Catey C., 5 Sets, 20 lbs.
Sarah M., 5 Sets, 20 lbs.
Jackson, 7 Sets, 40 lbs.
David, 6 Sets, 40 lbs.
Mark. 6 Sets, 20 lbs.
Robert, 8 Sets, 20 lbs.
Jessica, 8 Sets, 20 lbs.
Cora, 8 Sets, 20 lbs.
M.K., 7 Sets, 20 lbs.
Brenna, 7 Sets, 20 lbs.
Sean, 6 Sets, 20 lbs.
Mike B., 6.5 Sets, 40 lbs.
Jake L. 6.5 Sets, 40 lbs.
Lilly B., 4 Sets, 20 lbs.
Ryan, 8 Sets, 30 lbs.
Taylor S., 5 Sets, 30 lbs.
Alex A., 8 Sets, 30 lbs.
Phillip R., 7.5 Sets, 30 lbs.

Level 3:
Alik B., 12 Sets, 35 lbs.
Ben S., 9 Sets, 20 lbs.
Christian Van Dyke, 8 Sets, 25 lbs.
Chris, 10 Sets, 25 lbs.
Abhinav, 13 Sets, 35 lbs.
Ade, 13 Sets, Boulder
Sam, 9 Sets, Boulder
Spencer, 7 Sets, 40 lbs.
Stephen, 16 Sets, 25 lbs.
Hailey, 13 Sets, 20 lbs.
Nathan, 15 Sets, 30 lbs.
Adam, 11 Sets, 30 lbs.
Alex, 15 Sets, Boulder
Trey M., 11 Sets, Boulder
William, 15 Sets, 25/30 lbs.
Zach, 15 Sets, 30/40 lbs.
Michael, 12 Sets, 30 lbs.
Jordan, 4 Sets, 30 lbs.
Dan, 12 Sets, Boulder
Braden Z., 13 Sets, 25 lbs.
Harry, 13 Sets, Boulder
Kyree T., 12 Sets, 45 lbs.
Michael S., 12 Sets, 30 lbs.
Trace, 9.5 Sets, 40 lbs.
Ray, 9.5 Sets, 35 lbs.
Richard, 15 Sets, 30 lbs.
Brittney, 9.5 Sets, 30 lbs.
Aubrey, 11.5 Sets, 30 lbs.
Briana, 12 Sets, 25 lbs.
David, 13 Sets, 20 lbs.
Brandon, 11 Sets, 35 lbs.
Anna, 13 Sets, 25 lbs.
Caitlyn, 13 Sets, 25 lbs.
Kameron, 7.5 Sets, 25 lbs.
Jonas, 11 Sets, 20 lbs.
Patrick, 10 Sets, 35 lbs.
Jordie, 11 Sets, 30 lbs.
Joel, 13 Sets, Boulder
Sami, 12 Sets, Boulder
Henry, 12 Sets, Boulder
Russell, 12 Sets, Boulder
Freddie, 9 Sets, 50 lbs.
Travis, 11 Sets, Boulder

Time:9 pm
Location Belk Track

We will hold our first group workout Monday August 30th at 9PM at the Belk Track. The CrossFit team is looking forward to another exciting year of growth, fun and competition and we look forward to seeing you out there with us tonight.

WOD

4 rounds for time

Level 1
Run 200 m
3 burpees
5 pushups
10 dumbbell swings

Level 2
Run 200m
5 burpees
10 pushups
15 dumbbell swings

Level 3
Run 400m
5 burpees
10 pushups
15 dumbbell swings

Group 1 - Level III unless indicated

Mark 8:16
Juan S. 8:21
Sam P. 7:50
William G. 8:45
Carly B. 9:02
Aubrey A 9:20
Caitlin R. 9:57
Byron R. 9:27
Patrick G. 9:45
Morgan 9:49
Stephanie 9:49
Freddie 9:20
Clint 10:15
Bethany 10:30 - Level 2
James L. 10:55
David L. 10:46
Freddie M. 11:15
David G. 9:38
Robert L. 10:38
Trace L 10:13
Anna H. 9:40
Natasha J. 11:50 - Sub. running for 40 situps per round
Lilly B. 10:12 - Level 2
Brandon L. 10.01
Brittany L. 11:18
Richard D. 8:05
Amanda J. 11:13
Juan H. 8:38
April 13:00
Eric 10:10 - Level 2
---------------------------------------------

Group 2 - Level 1 and Level 2

Allison H. 5:20
Brenna L. 6:25
Emily K. 6:18
Heidi S. 6:11
Nick L. 6:45
Jessica T. 7:10
MK 6:58
Mike B. 7:30
Shawn W. 7:17
Kameron K. 7:30
Gavin 6:54
Sara L. 6:27
Joe V. 7:00
Chris M. 8:03
Simon S. 7:51
Danny B. 8:08
Ben B. 7:51
Diana S. 8:08
Preston B. 8:35
Brian 6:05
Michael B. 8:40
Jake L. 7:55
Michael E. 7:07
Laura B. 6:32
Kathryn S. 6:32
Ben G. 7:04



Notes:
Pick the workout level and dumbbell weights based on your fitness experience and ability. If you are new to CrossFit or are beginning to start an exercise program pick level 1 and a lighter weight for the swings and by extension if you feel like you are in good shape go after the heavier weights and the more intense workout. We look forward to seeing you out there and we hope you enjoy what we have in store for y'all.

Our official starting date for group workouts will be Monday, August 30th @ 9PM in the Eddie Smith Field House (see map below).

We will be conducting workouts from that point forward on Monday-Thursday @ 9PM and Sundays @ 5PM.

Consult the website the night before for a detailed explanation of the "Workout of the Day" (WOD) as well as additional announcements.

See you guys there! And GET PUMPED!!!

We are announcing the introduction of a Crossfit UNC Team for the 2010-2011 school year!

As many of you may or may not know, Crossfit is not merely a workout methodology, it is also a competitive sport. The Crossfit Games are an annually held international competition in which the world’s fittest athletes compete in a variety of workouts. These workouts encompass all areas of fitness and are unknown by the athletes until an hour before competition, meaning athletes must prepare for anything and everything. The Games are highly competitive with people from all over the world attending. The Games are comprised of both an Individuals Competition (a Men’s and a Women’s) and an Affiliate Competition (comprised of 2 or 3 men and 2 or 3 women). To qualify for the games as an individual, one must first compete in and advance from one of the 32 Sectional Qualifiers across the globe, and then from the subsequent Regional Qualifier. To qualify as a team, the teams must just compete in and advance from their Regional Qualifier. This year, over 4,500 athletes competed in the Individual Competitions and over 300 teams (over 1,800 team members) competed in the Affiliate Competition. Ultimately, 90 individuals (45 men and 45 women) and 69 teams qualified for the Games held at the Home Depot Center in Los Angeles. Crossfit is growing exponentially so you can expect a lot more next year!

In this year’s Southeast Regional, Crossfit UNC trainer Tanner Martin competed for Crossfit Wilmington and dominated, his team placed second overall and qualified for the Crossfit Games. Finishing right behind in third were Crossfit UNC members Deepak and Jason competing with Crossfit Local (the affiliate in Chapel Hill) and also qualified for the Crossfit Games. This was out of 42 affiliate teams, with the top 8 qualifying for the Games! At the Games, both teams did great, Crossfit Wilmington finished 17th and Crossfit Local finished 62nd.

Crossfit UNC is now putting together its own Affiliate Team to compete in the Southeast Regionals expected to be held in May 2011. For those who would be interested, Crossfit UNC is organizing separate Team WODs during the week. The exact organization of these workouts is still being worked out. As a club, we do not have the funds (yet) to purchase all the equipment needed for traditional Crossfit exercises which all team members will need to be proficient in (described more below). Thus, there will likely be some sort of payment necessary to join. These payments will either go towards purchasing necessary equipment or towards joining a local Crossfit gym for workouts (or a mix of both). This decision will be made early in the year, and it will depend on the amount of people interested and which option people prefer.

In preparing to compete in Crossfit competitions, there are a lot of things
one has to work on that we haven't (yet) been able to offer during our UNC
WODs. One is heavy lifting, in order to compete, you need to get pretty
strong and this means a lot of heavy lifting. The second is work on more
technical movements. This includes all Olympic lifts (clean and jerk,
snatch, overhead squats, thrusters, deadlifts, squat cleans, squat
snatches, etc.) as well other "tougher" movements (muscle-ups, handstand
pushups, double-unders, rope climbs). Go online and look through all the
WODs on the mainsite. If there is any exercise you can't do or struggle at,
work on it!

Anyone who wants to will be able to join, whether to prepare for the Games or simply to get fit. Come time for competition, we will hold our own Crossfit UNC Games from which the final team members will be decided.

Don’t wait until school starts to begin working out! START NOW! Get stronger, and work on the Olympic lifts and technical movements. Attack you weakness! A well rounded athlete is what Crossfit is all about!

If interested, please email me, Nathan Mackay, at (JavaScript must be enabled to view this email address)

For more information of the Games: http://games.crossfit.com/
For more information on common Crossfit exercises: http://www.crossfit.com/cf-info/excercise.html

CrossFit UNC is on summer vacation, we will be returning to campus in the Fall. The CrossFit UNC team would like to thank all of you that have come out to CrossFit this year and made it the success that we feel it is. It is because of y'all that CrossFit has grown so much. The club was founded last year with very high goals, or so we thought. We have matched our goals for expansion and then some. Actually, in one year we reached the goals we had set out to have accomplished in five. I hope that you continue with this program and continue to see results. Best of luck on exams from everyone at CrossFit UNC.

Finally I would like to thank all of the trainers, assistant trainers and those who have helped organize everything that we have done this year- Thank You.

As school approaches, more information about group workouts, elements courses, and other club activities will be posted. Please contact anyone on the leadership team.

This is an article that was written by Juan last year I hope y'all enjoy it and look out for the next article that will hopefully be written this summer regarding the growth of the club.
Crossfit Goes to College

Time: 9 pm
Location: Eddie Smith Field House

WOD: Complete for max reps

Tabata Something Else:

Tabata Squats
(2 minutes of rest)
Tabata Push-up
(2 minutes of rest)
Tabata Sit-up
(2 minutes of rest)
Tabata Burpee

Time: 9pm
Location: Eddie Smith Field House

WOD
AMRAP in 12 min of:

10 push ups
run 100 m
10 situps
run 100 meters
10 squats
run 200 m

12 minutes
Byron Ransom 5
Ty 5.25
Willy Rowe 5
James L 5
Stephanie 4
Amanda 4
Cathy 5
Anna Karam 4.5
Ridge 4.5

20 minutes
Joel 8

Good jobs crossfitters! I saw great form across the board, and I'm happy people have upgraded to regular push ups. Extra shout out to Joel who did a 20 minute amrap.

we may use the newly created sandbags depending on our numbers tonight. be prepared to work!

Time: 5 PM
Location: Eddie Smith Field House

WOD:
Four Rounds for time of:
20 Thrusters
3 Flights of Boulder Stair Carries
20 Alternating Uneven Pushups

Scale by number of rounds.

Time: 9 PM
Location: Eddie Smith Field House

WOD:
Four Rounds for time of:
400 Meter Sprint
50 Squats (scale quantity)
50 Sit-ups (scale quantity)

This WOD was done the first week of CrossFit UNC (September 8th, 2009).



Results
Matt 16:15 w/ vest
Collin 16:55 w/ vest
Joel 17:20 w/ vest + 30 squats w/ boulder
Savannah S. 17:43 w/ vest
Trace 18:02 w/ vest + 30 squats w/ boulder

This is the major event of the year for mine and Raj's fraternity. Juan will be there celebrating his birthday, so come out and say hi. This is the 16th year that we've done this, and this is the best line up of bands I have ever seen. It starts this Saturday at noon in our lawn and parking lot (across from the Morehead Planetarium on Franklin Street). A 15 dollar donation gets you a ticket and a t-shirt. All proceeds go to Camp Kesem North Carolina, a summer camp for children whose parents have or had cancer. More information can be found here. Hope to see you all out there, it's always a great time.