Hello UNC Crossfitters! I am so proud of everything we've accomplished together this semester. You guys are all amazing and I'm so sad that I won't see you for a whole summer! Unfortunately, though we'd love to start a Crossfit program during the summer, our certified trainer is going home to New York, which puts us in a potentially dangerous situation with regard to our insurance. We've had a long talk and decided that the best thing to do is just to regroup and start again in August as usual. This summer, please don't hesitate to contact me (Savannah, .(JavaScript must be enabled to view this email address)) or Zach (.(JavaScript must be enabled to view this email address)) if you have any questions or want recommendations for where to work out. Crossfit Local, our local Crossfit Gym, would be happy to have you pop in for workouts (you can buy a punch card -- 50$ for 5 WODS, especially for UNC Crossfitters-- or a monthly membership). Their website is http://www.crossfitlocal.com . They are great trainers and would love to see any of you guys, plus you'll get to work on your lifting! We're not trying to funnel people to Local to make them money; rather, we've been to Local, genuinely love the way they train, and are recommending them as other people who love fitness. Remember, the beauty of Crossfit is that you can do it anywhere, as the picture below shows.

I hope you guys have an absolutely amazing summer. I can't wait to see you back next year. Stay tuned in August for info on when our WODs start!

Love,
Savannah

"Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan."
- Knute Rockne

Hey guys! So since tonight is LDOC, we will not be having Crossfit. Our LAST WORKOUT for the semester is Saturday @ 1pm at the Field House. It is a Charity workout for a UNC Hospitals baby! Please come out, enjoy a break from exams, and think about donating to a great cause. There will also be free food!! Contact me at .(JavaScript must be enabled to view this email address) if you have any questions about the WOD. Stay tuned for news about summer programming!

Where: Eddie Smith Field House, beside Belk Track, on UNC Campus

When: April 28th, 1 PM

What: Come support Adam Paulraj, A UNC Hopsitals patient who was abandoned at birth, but who was adopted by Dr. Raja Paulraj and his wife, RN Jessica Paulraj. They live and work in northern India, where Adam was born. He was unexpectedly born with Bartsocas-Papas syndrome, which causes multiple facial clefts. He has no fingers and his legs end below the knee. However, Adam's organ systems and brain are completely normal. Therefore, in order to create a body for him that will allow him to function, he needs multiple, extensive, expensive surgeries. Surgeons at UNC have donated their time; however, extended hospital stays and other medical care are taking their toll financially. Raja and Jessica have been inspired by Kyle Maynard, who is a congenital amputee, and his Crossfit Gym, No Excuses Crossfit. There, he works with both 'normal' Crossfitters and with military amputees (http://kyle-maynard.com/). After his surgeries, they hope for Adam to be in a condition similar to Kyle, so that he can live life as fully as Kyle does . But in order to do that, we need your help! Consider coming to the WOD and donating any amount of money. It will be given to Baby Adam's medical fund, to go towards surgeries and medical care.

We'll also have some refreshments there for after the WOD!

For more information about Adam, go to babyadamsjourney.com.

Time: 8:00 and 8:30 PM
Location: Belk Track

WOD

800m run
80 squats
400m backwards run
40 burpees
1 stadium
100 situps

Do Work

Location and Time: Eddie Smith Field House 8:00pm and 8:30pm
WOD:
50 Air Squats
100m walking lunges
50 push-ups
100m burpee broad jumps
50 Jumping split squats
100m bear crawls
30 dumbbell swings
100m sprint

Time: 5PM
Location: Eddie Smith Field House

WOD:
Complete for Time
7 Rounds

10 Sumo Deadlift High Pulls (45/25# plate)
10 hand release pushups

CrossFit is like fine art – critiqued by many but understood by few

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

WOD in teams of 2 with the clock counting down from 20 minutes:

Cash-in: 50 push ups (CHEST TO GROUND aka GAMES STANDARD).

then AMRAP:
Double or single unders (each double under counts for 1 rep, every 4th single under counts for 1 rep)
and
Dumbbell ground to overhead.

While your partner is working, you will be doing sit ups.

Don't forget about the charity WOD for Baby Adam we have planned for the Saturday of April 28th at 1pm! Free food is provided!

These are the CrossFit Games 2012 Regional WODs, released Wednesday evening. We have a few people from around here competing, so be sure to root them on!

Time: 8:00 and 8:30 PM
Location: Belk Track

WoD:
Tabata bottom to bottom squat - 2:00
Tabata bottom to bottom pushup - 2:00
Rest 1:00
Tabata bottom to bottom squat - 2:00
Tabata bottom to bottom pushup - 2:00
1600m run

"When the goin' gets tough, the tough get goin'" -English proverb

Time: 8.00 and 8.30pm
Location: Eddie Smith Field House

WOD:
10 rounds of:
5 push-ups
10 sit-ups
15 squats

Run 1 mile.

5 rounds of: above set of exercises.

"Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan."
- Knute Rockne

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

In teams of two, with one partner running at all times, complete as many rounds and reps as possible in 20 minutes of:
Dumbbell Swings x 10 reps
Hand-Release Push-Ups x 10 reps
400 Meter Run

Only on partner may be working on the power cleans or push-ups, and only one partner may be running at a time.

Time: 5PM
Location: Eddie Smith Field House

WOD:

Run 800 meters.

AMRAP for 12 min:
5 pushups
10 situps
15 squats

Run 400 meters.

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

WOD - For Time, Filthy Fifty (CrossFit UNC style)

50 Broad Jumps
50 Jumping squats
50 Overhead walking lunges
50 Sit ups
50 Push presses
50 Burpees
50 Double unders (4:1 single unders)
50 Dynamic push ups

Finish this week off with a bang! Remember, self made or never made! Also, don't forget about the upcoming charity WOD we have planned for April 28th!

If he can put forth the effort, so can you!
Believe in yourself! Be better than yourself!

WOD:
Complete for time:
overhead dumbbell squat and dumbbell snatch combo where you alternate reps to add up to 20. For example, 20 squats, 0 snatches. 19 squats, 1 snatch. 18 squats, 2 snatches. 17 squats, 3 snatches. And so on..



"Never, Never, Never Give Up." --Winston Churchill

Time: 8:00 and 8:30 PM
Location: Belk Track

WOD

5 rounds
50 m overhead walking lunges
21 burpees

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

Partner WOD:
Partner carry 400m
100 push ups
100m Wheelbarrow
100 sit ups
100m Wheelbarrow
100 squats
Partner carry 400m

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

WOD: In teams of two, 2 rounds of the following:
100m lunges
300m fireman's carry

20 burpee penalty for every partner change on the fireman's carry

- image courtesy of Snoridge CrossFit