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Crowder called this workout to the T!

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NameCrossFit 77
OwnerPaul Klein
Websitewww.crossfit77.com
Phone(704) 918-5438
Emailpaul@crossfit77.com
Address302 Rolling Hills Rd
Mooresville, NC 28117

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OGERs!! Results from Tuesday 1.20.15

Silverdale CrossFit posted on Facebook

Tonight we have yoga! 730 is the time to join Coach Tierney for some mobility, stretching and easing of those sore muscles.

Kelly Everson published the post Do Know The Truth About Your Metabolism? on Tabata Times
Do you know what metabolism is? Every time a weight loss product is introduced, the word metabolism...
gracewriter published the post 5 Things I Learned from Strength Training on
Just over two years ago, I started training at a gym that provides Strength & Conditioning...
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OGER CrossFit posted on Facebook

1.21.15 BUY-IN 20 minutes to get this work done, any order: Row 10 pulls sub-(1:50/2:00), do 10 easy pulls: Repeat 4 more times 2x 50m Keg OH carry - The heaviest you can use! 30 GHD sit-ups Weighted Chin-ups (16/12 w/ (20/15)) - If you do not have your Chin-ups, scale so you get these with minimal scaling over 3-4 sets" CAPACITY DBL Unders: 8 Tabatta Rds for Max Reps Rest 5 minutes Box Jumps: 8 Tabata Rds for Max Reps (24/20) WoD 15 Minute Cut-off!!! 10-8-6-4-2 Push-up Dead-lift (95/65) Power Clean Hang Clean Push-press OH Squat

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The lights were off when I took this so don't complain lol

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Tabata This! Wednesday's WOD! Here is an interesting article to read on the effectiveness of Tabata interval training for metabolic conditioning: http://www.crossfit.com/journal/library/10_03_metab_cond.pdf

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6pm post bday WOD. Happy Birthday Autumn!!!

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Guess what Leigh Ann Wolfe is up to?? She is climbing Denali this spring (May-June) with 3 other women unguided! "The Denali Girls" will be sharing their experiences as they prepare for the climb on the following site: http://thedenaligirls.com Here are some of Leigh Ann's thoughts as she and her friends get ready for this trip: When we started planning our expedition we realized that there is a huge gap in women-specific resources on expedition climbing. We tend to be the minority in the climbing community anyway, but especially in big mountain climbing. Everything from woman-time issues to women's clothes and boots, there simply isn't a whole lot out there. In an effort to do our part to fill this gap, we decided to write a blog about our planning process and experience. We hope our blog will become a resource for other woman climbers, as well as a way for family and friends to be a part of the process.

Silverdale CrossFit shared a link on Facebook

http://wordswithlisbeth.com/2015/01/20/if-you-did-it-once-you-can-do-it-again/

Silverdale CrossFit posted on Facebook

Wednesday I. Strength Planks :15, :30, :45, 1:00, 1:00, :45, :30, :15 Max Effort II. WOD EMOM Dumpster Run during 50 Burpees 100 Squats

CrossFit Finish First posted on Facebook

Olympic Lifting tonight at 6:00

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Scheduling a Rx Jump Rope Clinic in April...25 or 26th..... What day do YOU want??? Saturday 2-5 pm or Sunday 9-12 pm Please comment!!!

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King CrossFit posted on Facebook

"I know a lot of us are still reeling from the #Seahawks win [...] a win that was 4 plays away from the opposite outcome. So many amazing lessons came out of that game. That was probably the worst I've ever seen Wilson and Kearse play both individually and collectively. Even the best athletes have a bad day. But both of these men (and the entire team) dug deep, believed in their hearts they were winners, and pulled of an incredible feat. Their leader, their coach, never stopped believing in them or his team. He didn't get angry, start screaming or throw his head piece. He encouraged and coached and loved them. We're all going to have bad games, bad presentations, bad meetings, bad days, but what we do to overcome those bad situations speaks to our true character and the winner in each of us." - Coach Gretchen

Kitsap CrossFit shared a link on Facebook

Fitness (aka awesomeness) can not be found in the Comfort Zone. Get comfortable with being uncomfortable.

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CrossFit Everett posted on Facebook

I always did something I was a little not ready to do. I think that’s how you grow. When there’s that moment of ‘Wow, I’m not really sure I can do this,’ and you push through those moments, that’s when you have a breakthrough. - Marissa Mayer - President and CEO of Yahoo!

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CrossFit Everett shared a link on Facebook

Unless a child has a serious allergy or medical issue, there is no reason why kids can’t learn to eat the same foods as their parents from infancy. A child who eats everything is a child with a valuable skill – one who can eat out, travel, and be healthy with ease.

charlie published the post How to Stay Fit at 40 Using Vitamins & Supplements on
No one can stop time and we all have to grow old eventually. However, there is a difference in...
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CrossFit Unbound shared a link on Facebook

Tuesday's WOD is posted! See you then!

Doxsa CrossFit shared an image on Facebook

FRIDAY, Saturday, and MLK day! Plus a FULL RAINBOW!

Doxsa CrossFit shared a link on Facebook

Some up coming comps! Let us know if you are intetested so we can come cheer you on! https://festivusgames.com

Orcas CrossFit shared a link on Facebook

Great read!

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Team Get it Done!

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Athlete Spotlight .:. Eileen McCracken Here's a great picture illustrating the laughter & fun that always can be seen & heard when Eileen (on the left) is at the box. She's been known to lift heavy weight and push beyond her limits when it comes to CrossFit (& the crazy things I ask her to do as her Coach.) I'm truly amazed how far she's come in the past year and half with CFCK. Just today, she was doing a heavy set of Deadlifts that had been her 1RM last month and she makes it look effortless. Last Spring, she participated in the Ski to Sea Race on the canoe leg with another CFCK athlete and proceeded to host the after-party dinner at her house, which was so amazing and the food was yummy (plus the homebrew her husband supplied). And on her epic birthday this past October 31st, I surprised her with singing happy birthday, a mirrorball, streamers, balloons, and a fun workout, but it was Eileen once again showing up with a special treat (homemade truffles) for us all at 6AM. She's so very thoughtful. Most recently, she's been known to get up in the early early mornings and following her Coach on a new adventure in the outdoors called DBWOD. Once again such an AWESOME athlete to have at CFCK. Here's Eileen in her own words -->> "I was at a point where I just wanted to do something for myself. Now, I enjoy the support and positive outlook that you all give to that part of my day. And, I am getting stronger, love that" #keepmovingforward #athletespotlight #crossfitforlife

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We have 6 people that just graduated from On-Ramp and will be joining class. As always, if you see a new face, please introduce yourself and make them feel welcome (and feel free to help them AND your coach by helping them navigate through class). Being the new person in class can be overwhelming, let's make them feel at ease!

CrossFit Break Through posted on Facebook

You guys are starting off the week right with great sign ups! Thanks!!

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Rowers cleaned and disinfected, gorilla spit shine too!

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Congratulations gentlemen and welcome to the 2+ Year club! Emile L., Calvin C., and Ryan H. attend the 6:00 AM and 7:30 PM class, the two classes furthest apart on our schedule. They also came to us with very different physical backgrounds, abilities, and restrictions. 2 years of hard work, dedication to being present, and they achieve this honor together with a mutual understanding of the same joys and challenges one experiences in pursuing fitness. Calvin regularly attends the 7:30 Pm class with Coach Sean. This is what Sean had to say about Calvin. "Calvin is persistent, hard working, and he is vocally supportive of others. " I couldn't agree more! Emile comes at 6 AM and XX and Scott both see him regularly in their class. Scott and I both recognize one of Emile's most standout qualities as a trainee is patience to make steady progress and attention to great technique. I'm sure this is a transfer from his yoga practice with Jason Stein at Portland Ashtanga Yoga. Ryan comes at 6 AM as well and is one strong dude. We suspect it is from years of picking up wine barrels and building his own wine company, Union Wine Company. Our gym video was inspired by the amazing Union Wine video that he shared with us. Well done gentlemen, well done!

CrossFit Chuckanut shared an image on Facebook

Meal prep is where it's at. #wholelifechallenge2015 #lunchbox

CrossFit Southwest Portland shared a link on Facebook

New to CFSWP? You may have seen our Paleo library and other nutrition books. Are you wondering what Paleo is? Take a look at the article attached. We are currently over 1/2 way in our Paleo challenge but feel free to jump in at anytime you want. Don't wait for the next challenge. If you want change now...Nutrition and consistency of your exercise routine is KEY!

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CrossFit A.P.E. posted on Facebook

We hope you had a great weekend. Had some time for yourself and the family? Good. Let's get back to work. The start of tomorrow's workout is: Monday, 1/19/2015 Warm up: Choice Strength: None WOD: For Time: 25-20-15-10-5 -Push ups -Pull ups -Ab mat sit ups

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Good job peeps!

CrossFit A.P.E. shared an image on Facebook

Men's patner winners

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2015 men's division champions.

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Women's RX champions!

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Kayla Prock! Scaled women's division

CrossFit Portland posted an article
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Winner for today's competition! Good good everyone.

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Level 1 Three sets, not for time, of: 60 seconds Double-Under Practice 30-60 seconds Upside Down work (HSPU, Negatives, Holds, Walks, etc.) Kettlebell or Dumbbell Snatch x 5-7 reps each arm Complete as many rounds and reps as possible in 10 minutes …

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Reg schedule except no 9am. WarmUp Run or Row 400m 3 Rounds :10 HSH 6 SupineRow 12 Lunge+Twist 1) 4 Sets PushPress x 5 reps Rest :60 StrictPullUp x 6-10 reps Rest :90 2) AMRAP12 10 HR PushUp 10 KBS 32/24 kg 10 BoxJump 24/20" Cool RestWalk 200m Roll / Stretch $$$ 3x25 GHD

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Saturday Madness

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Great job to all of our competitors this weekend! 5 Rounds of: 5 x Back Squats @75% of 1RM 10 x C2B Pullups 15 x HR Push-ups