CrossFit Winston-Salem

CrossFit Winston-Salem — Fri, 12 Mar 2010 17:35:10 +0000

quote form 1906

“Genuine strength should include not only momentary strength, but
also the far more valuable kind of strength known as strength of
endurance……

Apart from sports, enduring strength means that the business man
shall stand without a break-down, business cares and worries, that
he shall be capable when necessary, of working morning, afternoon
and night with unflagging energy, holding tightly in his grasp the
reins of business, retaining all the while a clear mind and untiring

energy, both of body and brain. Without showing
any ill effects or without losing any physical power, he is better entitled
to be considered a strong man that the man who is only apparently
strong, of momentary strength which is, after all, a
muscle test pure and simple.’ ……please feel free to insert

63 year old who plays 18 holes of golf AFTER her work out
Mother who works and plays and cleans and cooks…while still smiling
Preacher who is ready for not one, but two services and still enjoy family afterward
Students who work and play and study

Well said.

So what are you training for?

Train hard.

Shout out to Joy FM, local radio staion

CrossFit Winston-Salem — Thu, 11 Mar 2010 22:07:02 +0000

Thanks guys for the free plug for Christian business owners!

More pics from NC/SC Sectionals last weekend

CrossFit Winston-Salem — Wed, 10 Mar 2010 18:06:55 +0000

Kabobs with meat and veggies on the grill. Fruit for sale intstead of chips!!

There were 4 work outs all weekend, the only one not mentioned ystrdy:

max snatch | Kevin PR’d, but some guys were hitting 285lbs and 305lbs

NC/SC sectionals

CrossFit Winston-Salem — Tue, 09 Mar 2010 20:22:29 +0000

CrossFit Families

60 double unders, 30 burpees, 500m row, 30 GHD sit ups, 500m row, 30 one arm kettle bell snatch, 30 overhead weighted lunges.....60 double unders.....done.

6 reps 275 lb dead lift, 12 box jumps(over the box for men, not onto it) 20ft rope climb for men....5 rounds

40lb sand bag run....400m, then 20 squats, don't put the sand bag down, 300m, 30 squats, 200m, 20 squats

some men slide down so fast they nearly fell, some could not finish, some could not make it all 5 rounds to the top of the climb

the women's climb was 15 feet and they jumped on the box not over it

some just slept for time

3/5/2010 Wish Us Much Success!

CrossFit Winston-Salem — Sat, 06 Mar 2010 03:42:07 +0000

We will not hold class Saturday b/c we will be at the NC/SC Sectionals in Charlotte!

First event isn’t until 12 noon at the Fort Mills SC CrossFit muscle driver call renee for directions 460 greenway industrial drive fort mill sc 29708….it’s $25 for spectators.

3/4/2010 see the difference

CrossFit Winston-Salem — Thu, 04 Mar 2010 18:41:42 +0000

Look how high Bobbie jumps now! (6 mo later)

also taken 6 mo later

Contradicting the McDougall diet

CrossFit Winston-Salem — Wed, 03 Mar 2010 14:20:49 +0000

…………..when I was McDougalling (high-carb, low fat-vegan diet, *yuck*). I was constantly:

1. tired
2. sick
3. irritable
4. fat
5. tired
6. did I mention tired?

I’ve always been heavy despite the low-fat diets. Six months ago my wife was checking out diets, b/c McDougall wasn’t doing her any good recovering from pregnancy, and she stumbled on Weston A. Price. Well, I haven’t felt so good since I was a kid! I’m kinda pissed that I missed out on butter and meat etc for 9 years! Not to mention I developed lactose intolerance in 1996 and hadn’t had milk until now, it has to be grass-fed and non-pasteurized/non-homogenized otherwise I get sick, but hey, it’s great!

I’ve always been heavy despite the low-fat diets.

3/3/2010 CrossFit Winston-Salem

CrossFit Winston-Salem — Wed, 03 Mar 2010 13:55:28 +0000

Being fat is not, in and of itself, bad for your health. The behaviors that can make you fat – eating excess sugar and starch, not getting any exercise - can also ruin your health, and that’s why being fat is associated with bad health. But it’s entirely possible to be fat and healthy. It’s also possible to be thin while developing Type II diabetes and heart disease.

Yesterdays WOD

row 400m sprints 8 rounds

Today’s WOD

Shoulder Press 3-3-3-3-3

Watch out when eating your salads

CrossFit Winston-Salem — Mon, 01 Mar 2010 17:37:34 +0000

“Most important nutrients are fat-soluble, so without fat in a meal, they’ll just pass through your body.” ……………in other words, don’t go for the fat free dressing. You need fat to absorb all those good nutrients from the veggies!

Studies published this year concluded there’s no association whatsoever between saturated fat intake and heart disease. A study published in the European Heart Journal:

The commonly-held belief that the best diet for the prevention of coronary heart disease is a low saturated fat, low cholesterol diet is not supported by the available evidence from clinical trials.

2/25/2010 CrossFit Winston-Salem WOD

CrossFit Winston-Salem — Thu, 25 Feb 2010 18:00:29 +0000

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest