FUNday

2,000m ROW (50% effort)

5 by 5

EMOM for 10min:

 EVEN: 25 Double Unders

   ODD: 20 Hollow Rocks

Wednesday

Please join USCG Sector Charleston for a memorial stair climb in remembrance of the 412 first responders who sacrificed their lives to save others in the September 11th terrorist attacks 24 years ago. 

The event will take place at the Charleston Riverdogs Baseball stadium located at 360 Fishburne St, Charleston, SC 29403. Gates open at 0730.

Registration 

Tuesday

EMOM for 10min on Treadmill:

  EVEN- Walk/Jog

    ODD- Walk Backwards

Turkish Get-UPs: 6-4-2-1-1

Toe-Taps from Box: 10-10-10-10

Monday

On September 8, 2014, while dealing with a disorderly subject creating a disturbance at the Gardens of Ashley River apartment complex, Charleston County Sheriff's Deputy Joe Matuskovic was killed and another Deputy was shot and injured. Charleston County Rescue Assistant Chief Larry Britton also passed away that night from natural causes while providing support to the officers on scene.

Joe was a great friend and Officer while serving at the City of Charleston Police Department, FLETC and the Charleston County Sheriff's Office. He lived life to the fullest and always found a reason to smile.  I will never forget that smile.
            
Our hearts go out to everyone that was involved or affected by this tragic incident, especially to the families of Joe Matuskovic and Larry Britton. 

They are missed, but NOT FORGOTTEN...

AMRAP in 20min of:
     9 Power Cleans (135/95)
     8 Burpees
   14 Toes 2 Bar 

   173m Shuttle RUN

FUNday

Rucking Stairs!

Thursday

EMOM for 20min alternate b/n:

   5 DB Incline Bench Press

 10 DB Tricep Kickbacks

TABATA…

Wednesday

9/11 Preparation:

STAIRS!

CrossFit Nutrition 

Nutrition 101: Part 1 – Calories

The lowly calorie is so very misunderstood. While we all know it's simply a unit of measurement for energy, originally defined as the energy needed to raise one liter of water by one degree Celsius, its application to human metabolism oversimplifies the complex biological systems that regulate our weight and energy balance.

Nutrition 101: Part 2 – Protein

Protein stands as the fundamental building block of the human body, forming everything from muscles and bones to enzymes and neurotransmitters through its component amino acids, nine of which are essential and must come from our diet. Protein is also probably one of the most common words you hear as a CrossFit athlete.

Nutrition 101: Part 3 – Carbohydrates

Carbohydrates give you quick fuel. Think of them as your body's gasoline. Simple carbs (like sugar in candy and fruit) give you fast energy that doesn't last long, while complex carbs (like those in whole grains and vegetables) provide slower, longer-lasting fuel. However, unlike protein (which provides essential amino acids) and fat (which provides essential fatty acids), there are no essential carbohydrates. Read on to find out. 

Nutrition 101: Part 4 – Fat

Fats, composed of carbon, hydrogen, and oxygen, provide 9 calories per gram, making them an efficient energy storage system that powers the body during rest and between meals while fulfilling critical functions beyond energy production. Unlike carbohydrates, certain fats are essential nutrients that the body cannot produce itself, while others contribute to hormone production, cell membrane integrity, and vitamin absorption.