Posted by Juan Hernandez on 09/05 at 02:45 PM
Monday, September 5th at CrossFit UNC
Monday, September 05, 2011
WOD Cancelled in honor of Labor Day. See y'all tomorrow at 8.
Thursday, September 1st at CrossFit UNC
Wednesday, August 31, 2011
Time: 8:00 and 8:30 PM
Location: Eddie Smith Field House
Partner WOD AMRAP 20 Minutes
20 Partner Burpees
50 Meters Wheelbarrow carries
20 Partner PushUps
50 Meters Jumping Squats
Location: Eddie Smith Field House
Partner WOD AMRAP 20 Minutes
20 Partner Burpees
50 Meters Wheelbarrow carries
20 Partner PushUps
50 Meters Jumping Squats
Posted by Juan Hernandez on 08/31 at 10:28 PM
Wednesday, August 31st at Crossfit UNC
Tuesday, August 30, 2011
Time: 8:00 and 8:30 PM
Location: Belk Track
Partner WOD:
Level I 3X:
During the time it takes partner A to run 400m, partner B repeats the AMRAP (As Many Rounds As Possible) set: 10 push-ups, 10 squats, and 10 sit ups.
Once partner A completes 400m, partner B begins running 400m, and partner A begins the above AMRAP set.
Level II 2X the above work out.
Location: Belk Track
Partner WOD:
Level I 3X:
During the time it takes partner A to run 400m, partner B repeats the AMRAP (As Many Rounds As Possible) set: 10 push-ups, 10 squats, and 10 sit ups.
Once partner A completes 400m, partner B begins running 400m, and partner A begins the above AMRAP set.
Level II 2X the above work out.
Posted by Savannah Sipperly on 08/30 at 09:53 PM
Tuesday, August 30th at CrossFit UNC
Time: 8:00 and 8:30 PM
Location: Belk Track
WOD
Level 2 - 3 rounds
Stadium
40 dips
100 m lunge
40 dumbbell swings
Level 1 - 2 rounds
Stadium
40 dips
100 m lunge
40 dumbbell swings
Thanks to everyone who came out for the first workout of the semester on Monday!
Join us tonight for another great all-around workout that will build both endurance and muscular strength! DO WORK
Location: Belk Track
WOD
Level 2 - 3 rounds
Stadium
40 dips
100 m lunge
40 dumbbell swings
Level 1 - 2 rounds
Stadium
40 dips
100 m lunge
40 dumbbell swings
Thanks to everyone who came out for the first workout of the semester on Monday!
Join us tonight for another great all-around workout that will build both endurance and muscular strength! DO WORK
Posted by Freddie Morgan on 08/30 at 12:40 AM
Monday, August 29th at Crossfit UNC
Sunday, August 28, 2011
Time: 8:00 and 8:30 PM
Location: Eddie Smith Field House
Hey guys! I'm Savannah and my co-trainer is Anna. We can't wait to see you tomorrow!
Our first workout of the fall semester will be a Tabata wod (Workout Of the Day). Tabata is a kind of high-intensity interval training which consists of 20seconds of work followed by 10seconds rest. This is repeated 8 time with one exercise for a total of 4 minutes. There is a one minute break and then the process is repeated with a different exercise. We will be doing 4 exercises: the pushup, the squat, the situp, and the burpee. Don't worry if you don't have much experience with any of these exercises; we'll break it down for you! This workout is really scale-able because you can do as many or as few of the exercise as you want in those 20seconds.
Here's some facts about tabata from good ol' wikipedia:
"According to a study by King,[6] HIIT increases the resting metabolic rate (RMR) for the following 24 hours due to excess post-exercise oxygen consumption, and may improve maximal oxygen consumption (VO2 max) more effectively than doing only traditional, long aerobic workouts.[7][8][9][10]
"Long aerobic workouts have been promoted as the best method to reduce fat, as fatty acid utilization usually occurs after at least 30 minutes of training.[citation needed] HIIT is somewhat counterintuitive in this regard, but has nonetheless been shown to burn fat more effectively. [4]"
Hope to see you out there!
Do not let what you cannot do interfere with what you can do. -John Wooden
Location: Eddie Smith Field House
Hey guys! I'm Savannah and my co-trainer is Anna. We can't wait to see you tomorrow!
Our first workout of the fall semester will be a Tabata wod (Workout Of the Day). Tabata is a kind of high-intensity interval training which consists of 20seconds of work followed by 10seconds rest. This is repeated 8 time with one exercise for a total of 4 minutes. There is a one minute break and then the process is repeated with a different exercise. We will be doing 4 exercises: the pushup, the squat, the situp, and the burpee. Don't worry if you don't have much experience with any of these exercises; we'll break it down for you! This workout is really scale-able because you can do as many or as few of the exercise as you want in those 20seconds.
Here's some facts about tabata from good ol' wikipedia:
"According to a study by King,[6] HIIT increases the resting metabolic rate (RMR) for the following 24 hours due to excess post-exercise oxygen consumption, and may improve maximal oxygen consumption (VO2 max) more effectively than doing only traditional, long aerobic workouts.[7][8][9][10]
"Long aerobic workouts have been promoted as the best method to reduce fat, as fatty acid utilization usually occurs after at least 30 minutes of training.[citation needed] HIIT is somewhat counterintuitive in this regard, but has nonetheless been shown to burn fat more effectively. [4]"
Hope to see you out there!
Do not let what you cannot do interfere with what you can do. -John Wooden
Posted by Savannah Sipperly on 08/28 at 08:17 PM
Summer Break is Over, Crossfit Begins
Monday, August 22, 2011
CrossfitUNC will resume regular workouts on Monday, August 29th. There are two workouts, one at 8:00PM and one at 8:30PM. Come to the Eddie Smith Field House ready for anything.
Posted by Clint Miller on 08/22 at 05:25 PM
Summer Sabbatical
Thursday, April 28, 2011
CrossFit UNC is on summer vacation, however, although we will not have organized WOD's some trainers will be in Chapel Hill and will be happy to join you for a work out. These trainers are Freddie Morgan (616-304-6613, .(JavaScript must be enabled to view this email address)) and Savannah Sipperly (.(JavaScript must be enabled to view this email address)).
We will be returning back to our normal schedule on campus in the Fall. Finally we would like to thank all of you for your support this year and we look forward to seeing you in the fall.
As school approaches, more information about group workouts, elements courses, and other club activities will be posted. Feel free to contact any of the CrossFit UNC trainers if you have any questions.
In the mean time, check out this article in the CrossFit Journal, written by one of our trainers, Juan Hernandez.
Crossfit Goes to College
A big congratulations to all seniors, but in particular David Blumberg, Tanner Martin, Aubrey Armento and Nathan Mackay. All of these awesome people will be moving on from UNC and they will be dearly missed.
We will be returning back to our normal schedule on campus in the Fall. Finally we would like to thank all of you for your support this year and we look forward to seeing you in the fall.
As school approaches, more information about group workouts, elements courses, and other club activities will be posted. Feel free to contact any of the CrossFit UNC trainers if you have any questions.
In the mean time, check out this article in the CrossFit Journal, written by one of our trainers, Juan Hernandez.
Crossfit Goes to College
A big congratulations to all seniors, but in particular David Blumberg, Tanner Martin, Aubrey Armento and Nathan Mackay. All of these awesome people will be moving on from UNC and they will be dearly missed.
Posted by Juan Hernandez on 04/28 at 03:31 PM
Tuesday, April 26th at CrossFit UNC
Tuesday, April 26, 2011
Time: 8:00 and 8:30 PM
Location: Field House
The Final WOD of Spring 2011
Level 2
400 m run
40 thrusters
40 push press
40 shoulder press
100 m burpee broad jump
100 m lunge
40 hand release pushups
400 m run
Level 2
400 m run
20 thrusters
20 push press
20 shoulder press
100 m burpee broad jump
100 m lunge
20 hand release pushups
400 m run
Come out and join us for the final WOD of the semester!
Location: Field House
The Final WOD of Spring 2011
Level 2
400 m run
40 thrusters
40 push press
40 shoulder press
100 m burpee broad jump
100 m lunge
40 hand release pushups
400 m run
Level 2
400 m run
20 thrusters
20 push press
20 shoulder press
100 m burpee broad jump
100 m lunge
20 hand release pushups
400 m run
Come out and join us for the final WOD of the semester!
Posted by Freddie Morgan on 04/26 at 12:36 AM
Monday, April 25th at Crossfit UNC
Sunday, April 24, 2011
Time: 8:00 and 8:30pm
Location: Eddie Smith Field House
WOD: AMRAP in 15 minutes
20 side lunge and touch
10 burpee clean and press
5 in and out pushups
This will be the last Monday WOD of the year everyone! Thanks for a great semester! I enjoyed working with every one of you.
Location: Eddie Smith Field House
WOD: AMRAP in 15 minutes
20 side lunge and touch
10 burpee clean and press
5 in and out pushups
This will be the last Monday WOD of the year everyone! Thanks for a great semester! I enjoyed working with every one of you.
Posted by Matt Moran on 04/24 at 03:31 PM
Sunday, April 24th at CrossFit UNC
Saturday, April 23, 2011
No WOD Today!
Due to today's significance and standing as a holiday, we will not be holding a WOD this Sunday. Come and join us for our final WODs of the semester this Monday and Tuesday at our regular times of 8:00 and 8:30 PM!
Have a fantastic holiday,
From the CrossFit UNC team
Due to today's significance and standing as a holiday, we will not be holding a WOD this Sunday. Come and join us for our final WODs of the semester this Monday and Tuesday at our regular times of 8:00 and 8:30 PM!
Have a fantastic holiday,
From the CrossFit UNC team
Posted by Freddie Morgan on 04/23 at 05:59 PM
Thursday, April 21st at Crossfit UNC
Wednesday, April 20, 2011
Hey guys, I'm not running a WOD tonight since classes end today, but I hope you have an amazing Easter weekend as you're gearing up for exams!
"Do you know the difference between education and experience? Education is when you read the fine print; experience is what you get when you don't."
- Pete Seeger
"Do you know the difference between education and experience? Education is when you read the fine print; experience is what you get when you don't."
- Pete Seeger
Posted by Savannah Sipperly on 04/20 at 09:31 PM
Wednesday, April 20th at Crossfit UNC
Tuesday, April 19, 2011
Location: Belk Track
WOD:
Time: 8:00 and 8:30
Location: Field House
Complete for time:
Partner Bootcamp Workout:
Partner Shoulder Raises-55
Back Hyperextension-55
Partner Squats-55
Wheelbarrow Pushups-55
Partner Leg Throws-55
WOD:
Time: 8:00 and 8:30
Location: Field House
Complete for time:
Partner Bootcamp Workout:
Partner Shoulder Raises-55
Back Hyperextension-55
Partner Squats-55
Wheelbarrow Pushups-55
Partner Leg Throws-55
Posted by Raj Sundar on 04/19 at 11:05 PM
Tuesday, April 19th at CrossFit UNC
Monday, April 18, 2011
Time: 8:00 and 8:30 PM
Location: Field House
WOD
3 Rounds
40 weighted overhead squats
Stadium
40 situps
100 m bearcrawl
Come out and join us for the last Tuesday WOD of the semester, which was designed by our very own Assistant Trainer, Anna Karem!
Location: Field House
WOD
3 Rounds
40 weighted overhead squats
Stadium
40 situps
100 m bearcrawl
Come out and join us for the last Tuesday WOD of the semester, which was designed by our very own Assistant Trainer, Anna Karem!
Posted by Freddie Morgan on 04/18 at 11:16 PM
Monday April 18th at Crossfit UNC
Sunday, April 17, 2011
Time: 8:00 and 8:30pm
Location: Eddie Smith Field House
WOD: For time:
80 single arm dumbbell snatches
60 dumbbell facing burpees
40 Turkish get-ups
1600m run
This should be a fun WOD tonight, especially if you've never tried Turkish get-ups before. Can't wait to see y'all for my final WOD of 2011.
Location: Eddie Smith Field House
WOD: For time:
80 single arm dumbbell snatches
60 dumbbell facing burpees
40 Turkish get-ups
1600m run
This should be a fun WOD tonight, especially if you've never tried Turkish get-ups before. Can't wait to see y'all for my final WOD of 2011.
Posted by Matt Moran on 04/17 at 04:23 PM
Sunday April 17th at CrossFit UNC
Time: 5 pm
Location: Eddie Smith Field House
WOD: 7 Sets of 7 Reps
Pushups
Thrusters
Sit Ups
Kettlebell Swings
Dips
Weighted Lunges
Push Presses
Thank y'all for a good year, this will be the last sunday WOD of the semester and I look forward to seeing you out there.
Juan
Location: Eddie Smith Field House
WOD: 7 Sets of 7 Reps
Pushups
Thrusters
Sit Ups
Kettlebell Swings
Dips
Weighted Lunges
Push Presses
Thank y'all for a good year, this will be the last sunday WOD of the semester and I look forward to seeing you out there.
Juan
Posted by Freddie Morgan on 04/17 at 10:08 AM
