http://www.crossfitunc.com/index.php/Main/index/ CrossFit UNC Main page en kellyca@email.unc.edu Copyright 2012 2012-02-06T04:24:37+00:00 http://www.crossfitunc.com/index.php/Main/monday_february_5/ http://www.crossfitunc.com/index.php/Main/monday_february_5/#When:04:24:37Z Location and Time: Eddie Smith Field House 8:00pm and 8:30pm WOD: 2 Rounds: 1 min Tricep Dips 1 min Exploding Lunges 1 min Decline Pushups 1 min Box Jumps 2012-02-06T04:24:37+00:00 http://www.crossfitunc.com/index.php/Main/sunday_february_5th_at_crossfit_unc/ http://www.crossfitunc.com/index.php/Main/sunday_february_5th_at_crossfit_unc/#When:13:54:55Z Time: 5PM Location: Eddie Smith Field House WOD: Incentive Mile: Run one mile. Based on your mile time... -Ten burpees for every minute -Five burpees for every thirty seconds Hope to see you all out there! Be prepared to be to outdoors. 2012-02-05T13:54:55+00:00 http://www.crossfitunc.com/index.php/Main/thursday_february_2nd_at_crossfit_unc/ http://www.crossfitunc.com/index.php/Main/thursday_february_2nd_at_crossfit_unc/#When:04:10:40Z Location: Eddie Smith Field House Time: 8.00 and 8.30 pm WOD - 15 rounds death by overhead squats Between each round do a 50m farmer's carry R1 - 1 OHS 50m FC R2 - 2 OHS 50m FC ...... R14 - 14 OHS 50m FC R15 - 15 OHS 50m FC ***Any freshman or sophomore students interested in coaching please email Zach Greenwald: zgreen22@live.unc.edu "Always dream and shoot higher than you know you can do. Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself." - William Faulkner Overhead Squats at the 2011 CrossFit Games 2012-02-02T04:10:40+00:00 http://www.crossfitunc.com/index.php/Main/wednesday_february_1st_at_crossfit_unc/ http://www.crossfitunc.com/index.php/Main/wednesday_february_1st_at_crossfit_unc/#When:05:38:04Z WOD: AMRAP for 20 minutes: 50 Meter overhead lunges 25 Burpees 50 Meter Bear crawls 25 V-ups 50 Meter Crab walks 25 pushups 50 Meter overhead lunges 25 Weighted squats "One should not pursue goals that are easily achieved. One must develop an instinct for what one can just barely achieve through one’s greatest efforts." —Albert Einstein 2012-02-01T05:38:04+00:00 http://www.crossfitunc.com/index.php/Main/tuesday_january_31st_at_crossfit_unc/ http://www.crossfitunc.com/index.php/Main/tuesday_january_31st_at_crossfit_unc/#When:04:02:54Z Location: Eddie Smith Field House Time: 8.00 and 8.30 pm WOD: AMRAP 20 min: 10 pushups 20m backwards running 15 squats 30m backwards running 10 sun salutations or tricep pushups 40m backwards running 20 situps 50m backwards running "moxie: the ability to face difficult situations with courage and spirit." let's celebrate the return of the boom box with a moxie-filled workout! 2012-01-31T04:02:54+00:00 http://www.crossfitunc.com/index.php/Main/monday_january_30/ http://www.crossfitunc.com/index.php/Main/monday_january_30/#When:12:34:32Z Time and Location: 8:00pm and 8:30pm Eddie Smith Field House WOD: For time: Overhead Lunges to 5m line 5 Burpees Sprint back to 0m Overhead Lunges to 10m line 10 Burpees Sprint back to 0m Overhead Lunces to 15m line 15 Burpees Sprint back to 0m Overhead Lunges to 20m line 20 Burpees Sprint back to 0m Overhead Lunges to 15m line 15 Burpees Sprint back to 0m Overhead Lunges to 10m line 10 Burpees Sprint back to 0m Overhead Lunges to 5m line 5 Burpees Sprint back to 0m 2012-01-30T12:34:32+00:00 http://www.crossfitunc.com/index.php/Main/sunday_january_29th_at_crossfit_unc/ http://www.crossfitunc.com/index.php/Main/sunday_january_29th_at_crossfit_unc/#When:20:54:59Z Time: 5PM Location: Eddie Smith Field House WOD: Deck of Cards: Flip through the entire deck where each card specifies a different workout – the suit signifies the exercise and the number indicates the number of repetitions (Aces are 11 and face cards are 10). Hearts: Pushups Diamonds: Burpees Spades: Squats Clubs: Mountain Climbers Be prepared that this workout might be outside “To give anything less than your best is to sacrifice the gift.” -Steve Prefontaine 2012-01-28T20:54:59+00:00 http://www.crossfitunc.com/index.php/Main/thursday_january_26th_at_crossfit_unc/ http://www.crossfitunc.com/index.php/Main/thursday_january_26th_at_crossfit_unc/#When:01:52:00Z 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: zgreen22@live.unc.edu “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 2012-01-26T01:52:00+00:00 http://www.crossfitunc.com/index.php/Main/wednesday_january_25_at_crossfit_unc/ http://www.crossfitunc.com/index.php/Main/wednesday_january_25_at_crossfit_unc/#When:04:21:48Z 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. 2012-01-25T04:21:48+00:00 http://www.crossfitunc.com/index.php/Main/tuesday_january_24th_at_crossfit_unc/ http://www.crossfitunc.com/index.php/Main/tuesday_january_24th_at_crossfit_unc/#When:04:48:57Z 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 2012-01-24T04:48:57+00:00