12.18.10. Saturday’s A FREE WOD!

ALL FIRST TIMERS PLEASE BE AT CROSSFIT HILTON HEAD NO LATER THAN 8:40 A.M. FOR A QUICK ORIENTATION. AS A SAFETY PRECAUTION (TO BOTH YOU AND OUR REGULAR ATHLETES) WE ARE NOT AFRAID TO TURN AWAY ATHLETES WHO SHOW UP LATE.

Sweet Quote: “I disapprove of what you say, but I will defend to the […]

12.17.10. Lynne Is In

Warmup: Coach’s Choice. Shoulder Mob.

WOD:
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
*REST 2-3 MINUTES AFTER EACH ROUND!!!

Kevin Montoya, 170lbs: 20/64, 15/57, 12/50, 9/39, 9/36
Dave Lipson, 205lbs: 24/40, 20/36, 16/32, 16/32, 14/32
Mel Ockerby, 135lbs: 7/50, 6/44, 5/41, 4/32, 5/32
Austin Malleolo, 170lbs: 21/40, 18/35, 13/29, 11/28, 10/15
James Hobart, 180lbs: 13/42, 10/42, 9/33, 7/30, 6/26
Kristan Clever, […]

12.16.10. Snatching Is Groovy

Sweet Quote: ” The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings…” – Theodore Roosevelt, excerpt from “Man In The Arena” […]

12.15.10. Pain Makes You Beautiful

Sweet Quote: “Pain heals, chicks dig scars, glory lasts forever.” – Shane Falco

Whiteboard Warmup.
Pose Technique.
Hip & Shoulder Mob

WOD:
Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Advanced. Same. 10 pullups.

Intermediate.
Three rounds for time of:
Run 400 meters
15 Pull-ups (band assisted okay)
35 Squats
15 Pull-ups (band assisted okay)

Beginner:
3 rounds for time of:
200m – 400m run or 400m […]

12.14.10. Deads Make Ya Sexy

Sweet Quote: “It is not a disgrace to fail. Failing is one of the greatest arts in the world.” – Charles Kettering
Deadlifts And Dresses Calendar

Warmup:
800m run. Deadlift Mob

Skill: Find a heavy deadlift weight you can do with SOLID TECHNIQUE!

WOD:
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

Dave Lipson: 565-565-575-575-575-575-575-575-575-575lbs
Kevin Montoya: 405-405-415-415-425-425-435-435-445-445lbs
Miranda Oldroyd: 285-290-295-300-285-285-285-275-275-275lbs
Heather Bergeron: 220-225-230-235-240-245-250-255-260-265lbs
Michelle Kinney: 185-205-215-225-235-245-255-265-275-285lbs
Mel […]

12.13.10. Get Filthy!!!

Sweet Quote: “I like the moment when I break a man’s ego.” -Bobby Fischer
Hello Monday. Hello Filthy 50!

Warmup: 400m run.
10 box jumps on box you will be using for WOD.
10 pullups (find spot you will be doing jumping pullups and KTE’s)
10 KB swings (use pood or db you will be using for WOD)
10 squats
20 […]

12.12.10 Sunday. Rest Day. “This Stuff Works!” Big Pukies and William Ernest Henley

Big thanks to everyone who attended the Christmas Party at Corey’s house Friday night. That was awesome. The food was great and it was great seeing everybody NOT covered in sweat, tears and a little puke or blood. Thanks for hanging with us, getting better and spreadin’ the word! BIG BIG THANKS TO OUR […]

12.11.10 FREE Saturday Class!!

KIDS CLASS at 10:15am!!!!!

We welcome everybody to our FREE WOD every Saturday at 8:30am, for all newcomers, 9am for the rest of ya. For anyone that is thinking of coming in for the first time, COME AND GIVE US A TRY!! We adjust all workouts for all levels. If you can’t do pull-ups, we […]

12.10.10 CrossFit Total II

The Lacrosse Team getting in some bar time!!

Coaches Note:
All of you athletes have been putting in some extraordinary efforts and we, as coaches, appreciate it. this is just a reminder that we can ALWAYS improve. Even if we have a 400# squat or a 2:00min “Fran” time, this does not mean that we are […]

12.09.10 Stop Drop and Forward Roll!

A limited number of CFHH Hoody have been ordered so order yours now!!!!

WOD:
Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

Take a look at some of the times of a few top CrossFitters!!! AWESOME!!

Kristan Clever 8:24, Austin Malleolo 10:25, Kevin Montoya 10:32,Stacey Kroon 14:45, James Hobart 14:46, Mel Ockerby 16:52, Heather Bergeron 17:07, Miranda Oldroyd […]