First off, Great job on this mornings WOD. It was a little heavier then you are used to and you guys attacked it. That was awesome. Looking forward to next time
Check out this video from CrossFit Birmingham. Hopefully soon we can organize a little affiliate competition or WOD with each other. Once again kick ass job, Abel, and thanks to Jess for the great support and judging.
Race for the Cure is this weekend. If you are running and have any questions, concerns or not sure where to meet contact Abel at abelmartinez3@gmail.com. Good luck to everyone.
http://www.gotrimax.com/TriMaxBmac.htm
This guy is who trained Abel and I on endurance programming and run technique.
WU: Review of basic drills and additional drills;
WOD: 10:5×20
max effort run for ten seconds, rest for five seconds and repeat for 20 rounds.
Can you pick out the good running forms?
Post distance and experiences to comments.
Well Jessica and I are engaged. I want to thank everyone who was in my demo and everyone who supported me and kept it a secret. She didn’t have a clue it was coming.
Some of the results were awesome. I talked about it a little bit after the weigh-in, but to rehash what I hope everyone takes out of last month:
- Choose good food when you can (everyone learned the quality of foods)
- Eat the “right sized” proportions for you.
- Eat many times throughout the day.
- Hopefully people will stay on the zone/paleo or close to it especially if you had good results.
- Convenience when it comes to food is generally not good.
- Food is a drug that effects your body just as much as medicine
- STOP caring about the stupid number on the scale, go by how you look, feel and perform
Once again great job to everyone who participated in the challenge!
Post any comments or testimonials to comments.
CONGRATS TO EVERYONE WHO MADE IT THROUGH THE NUTRITIONAL CHALLENGE!
We have a cool WOD today.
WU: Pick a partner; stretch out; go through the exercises in the WOD to get the movements down;
WOD: “The Mamba”
Max reps as a team in 1 min through 4 stations; 3 rds with 1 min rest between rds:
Partner Clapping Push-ups
Partner Squats
Partner Pull-ups
Partner Med Ball Sit-ups
Post total number of reps completed for each round with your partner to comments.
WU: Stretch Out
10 squats with a 5 sec hold at the bottom of the squat
20 KB Swings
WOD: AMRAP in 20 mins of:
15 SDLHP; 15 Push-ups; 15 Sit-ups
Post Rounds and thoughts to comments
Awesome Deadlift girls
WU: stretch; 30 perfect form squats; 20 situps; 10 push-ups; work on L-sit
WOD: 15 Deadlifts (95#/65#); 1 Burpee; 13 DL; 3 B; 11 DL; 5 B; 9 DL; 7 B; 7 DL; 9 B; 5 DL; 11 B; 3 DL; 13 B; 1 DL; 15 B: for time
Abel getting everyone ready
Congratulations to Abel for running his 5k and Tullie for completing her half marathon (13.1 miles) this weekend at the Mercedes!
Awesome job on the pull-ups and push-ups everyone! Don’t be afraid to take a couple ibuprofin if you start to get sore. It wont be long before many of you do unassisted pull-ups and get your name on the board.
Everyone wish good luck to Abel running a 5k at the Mercedes this weekend, and I believe Tullie who is going for a half marathon. Good luck guys and enjoy!
Here is Abel doing some Overhead Sloshy Squats
Overhead Sloshy Squats
Here is the Aftermath-
Abel gets sloshed
Hey everyone,
CrossFit Scars is officially up and kicking! I’m still doing some work around the site, but any comments or recommendations are welcome.
The New Sign
