CCF’ers, remember to enter your 14.2 scores tonight by 8pm on the Games site HERE
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Dave Hale from Velocity Distance Project Multisport Company will be at CCF on Tuesday from 330-730pm with some all new inov-8 shoe deals directly for our Members!
Product list and prices will be released on the Tue WOD release tonight at 9pm.
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Membership Appreciation:
Alice Ballenger
Give us a little background about yourself.
I was born and raised in Anderson, SC and have always been involved in all sorts of sports but decided on being a competitive swimmer growing up.
I received my undergraduate degree from Sewanee: University of the South in Tennessee and afterwards moved up and down the east coast working in various industries and receiving other degrees on my journey to finding a career path. I moved to Columbia in July of 2012 to pursue my International MBA at USC with a concentration in marketing. As part of my graduate program, I lived abroad in Salamanca, Spain for four months at the beginning of 2013 and enjoyed traveling throughout Europe and Africa during my studies as well as learning how to salsa dance. With my graduation date in May of 2014, I’m currently job hunting and relieving stress at CCF. When I’m not studying or exercising, I like to spend time with my adorable 3.5 yr old Golden Retriever, Huckleberry Finn, my 6.5 month old nephew, Beckett, or plan my next international trip to mark off my Bucket List.
How did you hear about CCF?
My sister and future brother-in-law were at an auction in Columbia and bid on personal training sessions to get into shape before their wedding in 2009.
They ended up winning the auction item and getting coached by none other than Paul Beckwith at CCF. It was the first time they had ever heard of CrossFit and, being former collegiate athletes, they were hooked immediately.
When I moved to Columbia for graduate school in July of 2012, my sister and brother-in-law told me I had to go to CCF and I had to meet Paul and Dorothy because they were awesome people; they were completely right and I’ve been hooked to CCF ever since.
What’s one thing most people don’t know about you?
When I was 15, I had really bad scoliosis and had to have back surgery to correct it. I have a metal rod, screws, and about 5 fused vertebrae. The interesting thing about the rod is that it’s on the inner part of my spine. The doctor knew that I was an athlete and wanted to continue to be active in sports so instead of fusing the rod to the outside of my spine, he went through my side and essentially fastened it to the inner part so I could still bend, twist, and turn. I still have the really long scar to prove it.
What music can we find currently playing in your car?
Pretty much everything… country, rock, folk, top 20, salsa, holiday music (currently). It really depends on my mood as to what I’m listening too.
What current things are you working toward when it comes to your health, training, career or personal life?
Health wise, I’m really trying to eat more protein, eliminate dairy and wheat products, and simply, just eat enough; essentially, I’m doing a mix between zone and paleo. I’ve done the no dairy and no wheat thing before, and it really did wonders for my health… so I’m back at it.
Training wise, I really want to get stronger, especially in my legs, and start working on the Olympic lifting movements. Currently, I have a love/hate relationship with squats – I will come to love them sooner rather than later. I might throw in a competition later in 2014 – my competitive nature is starting to get the best of me.
Career wise, I’m finishing up my International MBA with a concentration in marketing at USC so I’m currently job hunting.
Personal life wise, I’m just trying to be a better person and lead by example, especially when it comes to my relationships with family, friends, and God.
Tell us about your most memorable workout from CCF and your greatest accomplishment thus far.
My most memorable workout at CCF was actually before I was ever a member at CCF. I had come to visit my sister and brother-in-law one weekend and they convinced me to come do a CrossFit workout. I figured I’d try it out.
That day, I met Cindy and she schooled me. I don’t think I was able to lift my arms above my shoulders for a week. After that first encounter, I was hooked – the competitive, fitness, and community aspect of CrossFit sold me instantly.
Greatest accomplishment -
At CrossFit: Pull ups – I remember when I walked into CCF my very first day, I couldn’t get one pull up. Heck, back in elementary school, I could never get the President’s Physical Fitness Certificate because I couldn’t do a pull up – that always aggravated me. I knew I wanted to get a pull up before I left for my semester in Spain. I worked constantly and consistently for months and finally, one day there were unassisted pull ups on the board. I walked in, warmed up, hopped up on the bar at the old gym, and Paul said, “Up” and I went up. I got so excited that I when I got off the bar, I did a little victory dance.
What would you tell someone who is interested in Training with CCF?
Do it; you’ll love CCF! Training at CCF will not only help you improve your personal fitness level by leaps and bounds, but the sense of community and camaraderie at CCF is really hard to beat. It’s definitely more than a gym.
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Fitness:
A. Rear foot elevated split squat – build to a heavy set of 8/leg
B. Strict press cluster; 2.2.2 x 3; rest 15 sec, rest 2 min
C. AMRAP strict chin up in 3 min
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for time:
AB 15 cals
15 DB step up/leg
AB 12 cals
12 DB step up/leg
AB 9 cals
9 DB step up/leg
Balance:
(redo 14.2 if necessary)
A. BS @20X1; 3,2,1,1; rest 2-3 min (3@75%,2@80%, 1@85%, 1@90%)
B. EMOM 6min – PC x 1 (75-80%)
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5min AMRAP @open pace:
5 burpee
7 PC (95/65#)
9 S2OH
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rest 5 min
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4min AMRep @open pace:
Row 15 cals
Wall Balls in remaining time
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2 sets @100%:
Row 250m
10 KBS 2/1.5
10 NPUBBJ
10 KBS 2/1.5
10 NPUBBJ
Row 250m
rest/walk 12 min