5 rounds for time of:

10 KBS
20 Push-ups
30 Squats

Scale as needed

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Good luck Abel on the Ten Mile Red Nose Run with the temperature in the low teens. You are the man.

Me with super-coach Kelly Starrett

40 Abmat Sit-ups
40 Abmat Back Hyper Extensions

30 Knees to Elbows
30 KB Swings

20 V-ups
20 Tuck Jumps over a cone

For time

Cathy and Elizabeth doing some squatting Box Jumps

400m run
21 Kettlebell swings 55/35#
21 Thrusters 65# BB or 25# DBs

400 m run
15 Kettlebell swings 55/35#
15  Thrusters 65# BB or 25# DBs

400 m run
9 Kettlebell swings 55/35#
9  Thrusters 65# BB or 25# DBs

We will run this WOD in 2 heats.

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42 of 45. The Best is yet to come.
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No class Saturday due to the Race For The Cure. Good luck everyone. I pick the shirts up on Tuesday.
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If you would like to receive the October Newsletter email me – justinscarsella@gmail.com

WU: 2 rounds of 1 min plank, 10 Navy Seal PU, 12 lunges, and 20 sit-ups

WOD: “Pick your Pain and Run”

AMRAP in 20 mins of:

400 m run plus your choice of:

20 WallBall
20 Thrusters
12 Burpees
25 KB swings

Post rounds to comments

(Compare to 3/27/09)

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28. Forgive everyone everything.

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Special “Salmon” colored race shirt orders due by Friday Spet. 11th

WU: Stretch, squat, push-ups, sit-ups, attempt some movements on the rings

WOD: “Helen”

3 rds of

400 m run

21 KB swings 55/35#

12 Pull-ups

Post Time to comments

(Previously done on 2/21/09)

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25. No one is incharge of your happiness but you.

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No evening class on Thursday Aug 27th

No clas on Saturday Aug 29th

No 8:30 am class on Monday or Wednesday (Aug 31st & Sept 2nd)

WU: Stretch; do 20 butterfly slow abmat sit-ups; one minute max king kong mountain climber push-ups;

WOD: “Jessica’s B-Day WOD”

30 Kettlebell Swings
30 Weighted Overhead Lunges

20 Kettlebell Swings
20 Weighted Overhead Lunges

10 Kettlebell Swings
10 Weighted Overhead Lunges

For Time

Post time and load to comments

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20. When it comes to going after what you love in life, don’t take no for an answer.

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Jessica-

I wish you a wonderful birthday and many more to come. I am an incredibly lucky person to be able to spend the rest of your birthday’s with you.  I love you.

WU: Stretch, do 15 partner pull-ups, 15 partner squats, 15 leg raises with a partner

WOD: Team Races

first team to finish 10 rounds wins.

Partners will alternate between rounds.

Run 50 meters (first marker)

15 push-ups

run 50 meters (second marker)

25 squats

run 50 meters (back to first marker)

15 kettlebell swings

run 50 meters ( tag your partner)

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11. Make peace with your past so it won’t screw up your present.

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8:30 am class is moved to 8 am next week.

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If you are running in the Mercedes, let me know ASAP so I can try and figure out teams and what not.

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WU: Stretch; review DL w/ PVC; play with push-ups ( do chest to floor push-ups, put your feet on a chair, then on the half wall);

WOD: 4 rds for time:

100 jump rope singles;

10 deadlifts (225/155)

10 Kettle Bell swings (45/30)

Finisher: sit down stretches with the pvc

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6. You don’t have to win every argument. Agree to disagree.

Looking Good on the Pose Running, Guys

WU: Stretch; Attempt full ROM Pull-ups; Kipping with PVC Pipe drills; Try Kip swing on rings

Skill: Good Mornings

WOD: 3 rds for time of:

20 Abmat Sit-ups

20 KB Swings 45/30

20 K2E

20 Good Mornings 45/35

Scaled WOD:

3 rds for time of

12 Abmat Sit-ups

12 KB Swings 30/13

12 Jumping Knee Tucks

12 Good Mornings with PVC Pipe

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One week to go on the Nutrition Challenge. Stay Strong

Happy Birthday Abel

WU: Stretch; find a partner and do 2 rds of 10 partner pull-ups each; finish with 50 sets of mountain climbers (R+L= 1)

WOD: Pick your WOD

“Abel” Courtesy of CrossFit FAST (slightly modified)

4 rds of

400m run

20 OHS 95/65#

30 Push-ups

40 Sit-ups

For time. (Happy Birthday Abel)

or

“Wende’s Birthday WOD”

4 rds of

Happy Birthday Wende!

400 m run

20 KB swings

15 burpees

10 power cleans 95/65#

For time

Post your choice and time to comments

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20 days to go. Keep the journals coming in. We will send the feedback to those who turned in their journals shortly.