1.1.2015

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We are SO excited to start 2015 with all of you at CrossFit North Charleston! Read on for some exciting announcements about our Kickstart Challenge, new personal training, and January Member of the Month, Marika Kary!

Kickstart Challenge: There will be info sessions on January 8 at 6:30, or January 10 at 8:30 or 11:30. Whether you want to lose weight, gain muscle, or improve performance we will have an option for you! See Craig or Cara starting TOMORROW to sign up!

Personal Training: We are excited to announce we will begin offering personal training in 2015 at CFNC. Coach Jenna Torres will lead our personal training program and offer sessions tailored to fit your personal goals. Contact us for pricing and more information.

January Athlete of the Month: Congratulations to Marika Kary, you are our January athlete of the month! Thank you for bringing your positivity, determination, and drive everyday to the gym!

marika

Marika’s Bio:
What makes you, you? I suspect it’s my interest in people around me and eagerness to chat them up – We were in Ireland two years ago and we met a guy at a pub who had my dream job… he is from Australia and spends his time driving around the country collecting people’s oral histories for the National Library. That would be so neat. I also have a super serious side – so under all that happy, bubbly stuff, is a ridiculously competitive and focused person. And I’m honest. Very direct and honest.

Describe your experience at CFNC. I have really enjoyed CFNC, it’s a great mix of impressively strong athletes – that we will all gladly cheer on at the Games; some very determined newbies whose grit and determination can whip you in line on your lazy days; and then us in the middle of the pack who keep showing up because it’s fun, it’s effective and we are going to catch those stronger athletes. I also like the coaching, they are incredibly effective at correcting and giving cues to athletes, are good at pushing you when you need to be pushed and telling you to dial it back when you are about to get stupid.

What has been your favorite CrossFit moment thus far? I hate to admit it, but I love it when everyone is just goofing off and yapping. Every member has had a workout that has humbled them or made them feel like a rockstar, and watching people go through that allows everyone to be pretty comfortable with each other, so the conversations around the room are pretty entertaining.

What are your major life goals? Visit every continent, write a publishable story that my sister would want to read (she’s the book connoisseur), keep Dan on his toes…forever (Insert evil laughter)

What are three of your current CrossFit goals?
1) 100 unbroken double unders,
2) Muscle ups (yeah I got my first two at once, but I have shied away from trying again, so maybe consecutive muscle ups?)… And butterfly pull-ups!
3) Lift enough weight to freak people out …

What is your favorite WOD? I really like Angie for its simplicity (all body weight stuff) and ability to kick your tail.

Where do you see yourself in 5 years? Realistically, continuing to work in real estate because I love it and building spec houses with Dan. Secretly, a role in a foodtruck or a sandwich shop with really odd hours because I love food and talking to strangers. Holistically, finding my volunteering muse – I start training to be a Guardian ad Litem in January, so I am hopeful that in five years, I will be happily and competently doing my part to make someone’s life a bit better…

What is your favorite “cheat” meal? Double stuff Oreos and milk.

What do you hope to achieve through CrossFit? A previous coach put it well when he said crossfit will help me be able to get up and down from a chair in my eighties. That matters to me. But…it would also be super exciting to qualify for Masters. I have lots of work to do to get there and know that the journey to get there will put me light years ahead of where I am now… Plus, they have Masters categories all the way up to 60+ years, so it’s a goal I can work on for a nice long time.

What is the most challenging aspect of CrossFit? Patience. It is incredibly hard to accept you will not get everything in one day… or the first 100 times.

Share a favorite recipe! This is for Susan… chipotle sweet potato salad with bacon!
Ingredients
4 Sweet Potatoes
2 Tbsp Extra Virgin Olive Oil
¼ cup Paleo Mayo or . . Dukes 😊
½ Red Chili (chopped) – I skip this when I make it for a crowd bc lots of people can be squeamish about the heat
1 ½ Tbsp Red Wine Vinegar (or Coconut Vinegar if you don’t do Vinegar)
1 Tbsp Extra Virgin Olive Oil
1 tsp Chipotle Sauce
1 ½ tsp Dijon Mustard
½ tsp Sugar (raw) or Coconut Crystals (if you don’t do sugar)
¼ cup Parsley (fresh and chopped) – I also add cilantro at will
3 Scallions (chopped)
3 strips of Bacon – I usually do way more than three strips
Sea Salt and Pepper (to taste)

Peel and cut the sweet potatoes into cubes (about ½ – 1”). Toss with the 2 tbsp of olive oil, sea salt, and pepper. Spread out on a baking sheet and cook at 400 degrees Fahrenheit for about 20 minutes (or until soft).

While the sweet potatoes are cooking, mix together the Mayo, chili, vinegar, oil, chipotle sauce, Dijon mustard, and sugar. Set aside. (I actually tend to eyeball this and make way more than above bc I like lots of goo in the salad)

Cook the bacon (crispiness to your liking). And break into pieces (or cut if you like it soft). And chop the parsley and green onion (scallion).

When the potatoes are done, mix all ingredients together. If you like warm potato salad, then serve it immediately. If you like it cold, then put it in the refrigerator and let it chill.

12.31.2014

Come in for your last workout of 2014!! We have classes at 12 and 4pm today.

Also, we have a few slots left for our FREE intro class this Saturday at 8:30am. If you’re ready to make a change in 2015, come join us!

For today, in teams of 2:
8 rounds For time:
15 push ups
15 pull ups
15 abmat sit ups
*partners alternate each movement
1 mile run
*time ends when both partners finish the 1 mile run

12.30.2014

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Ready to meet your goals this New Year? Sign up starting January first for our 2015 Kickstart Challenge. Come to one of our brief info sessions on January 8 at 6:30 or January 10 at 8:30 or 11:30 to get all the details!!

With a 12 minute running clock…
4 minute AMRAP:
Ascending ladder by 2 of
2 thrusters (95/65)
2 lateral burpees over the bar
4 thrusters
4 lateral burpees over the bar, etc.

Then, 4 minute AMRAP:
Ascending ladder by 2 of
2 deadlifts (135/95)
2 lateral burpees over the bar, etc.

At the 8 minute mark until time expires:
Run 400m
50 wall balls

There are three scores for this workout:
1. First 4 min AMRAP
2. Second 4 min AMRAP
3. Finish time OR total wall balls completed

4 minute cumulative plank hold. Weighted if possible.