WOD @ 7 am
AMRAP 15
5 Pull-ups
10 Push-ups
15 Box Jumps
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Class on the 31st @ 7 am
No class on Jan 1st
Nutritional Seminar and Challenge rules starts at 7:30 am on Saturday Jan 2nd
Class at 8:30am on January 2nd
Kick ass job guys
First of all, awesome job Cathy, Elizabeth, Steve, Wende and Abel. It was fricken freezin and you guys kicked ass on the fitness 5k.
Skill Day: We will work on
HSPU- Handstand push-ups and handstands
Pull-ups
Skin the Cats- A classic
Janice fighting for that pull-up.
4 rounds of
20 wallball -15# ball to 10ft target
15 box jumps -20 inches high
15 pull-ups- scale as needed
Rest as needed between rounds.
Record individual rounds.
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“the iron never lies”
Elizabeth with the full push-up. Keep kicking ass girl.
“Tabata Something Else”
Tabata protocol of 20 seconds of work followed by 10 seconds of rest for 8 rounds.
Do each of these exercises for 8 rounds then immediately go to the next exercise.
Pull-up
Push-up
Sit-up
Squat
Record each round of reps.
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This is a must read for anyone thinking about trying crossfit. Pass it on to anyone that has any doubts about trying it.
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This Saturday is Bring a Friend to class day. Also at 6 pm we will have our CFS Nite out. Would it be better to have it at my house so people can watch the games while we eat? Just let me know.
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One of my personal favorite quotes that has kept me up at night:
“Someone once told me the definition of hell. It is when the person you could of become, meets the person you have become.”
WU: 10 squats, 10 push-ups, 10 sit-ups, 10 pull-ups, all for 2 rds
WOD: 800m run
Perform all exercises in any order:
25 burpees
25 tuck jumps
25 ring push-ups
25 knees to elbows
25 thrusters 75/55
25 hanging power cleans 75/55
25 V-ups
25 pull-ups or 50 Jumping Pull-ups
800 m run
For time
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34. God loves you because of who God is, not because of anything you did or didn’t do.
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The greatest compliment we can receive is for CrossFit Scars athletes to refer others to us. We have referral cards available to hand out to those you know and don’t know. Help us spread the word and make CrossFit Scars the place to be. Thanks- Justin & Abel
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 1 minute plank; 20 sit-ups, 10 deadlifts
WOD: AMRAP in 15 Minutes of:
5 SDHP (75#/ 55#)
10 pull-ups
15 Squats
Post rounds complete to comments.
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21. Burn the candles, use the nice sheets, wear the fancy lingerie. Don’t save it for a special occasion. Today is special. (Remember I am not creating these tips, I am just posting the tips written from someone else)
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August 27th to August 29th- No classes
WU: Stretch, run 400m, work on running mechanics
WOD: “Barb”
10 Pull-ups
20 Push-ups
30 Sit-ups
40 squats
Repeat after 8 minutes for 3 rounds
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14. If a relationship has to be a secret, you shouldn’t be in it.
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If you haven’t picked up your Top Secret Mission Envelope, Remind me tomorrow.
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This is another video posted on the CF endurance site. I have to share it with you guys.
WU: Stretch and run 400 m; practice which type of modification you would like to do for the WOD;
WOD: “Angie”
rx’d- 100 pull-ups; 100 push-ups; 100 sit-ups; 100 squats;
1st Scale- 100 rows/ band PU; 100 PU; 100 SU; 100 Sq
2nd scale- 75 of each
3rd scale- 50 of each
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8. It’s OK to get angry with God. He can take it.
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New shirts are in. $25 while they last.
WU: stretch out; we will review your running drills and technique;
Skill: Negative Pull-ups; Isometric Pull-up hold
WOD: “Nicole”
AMRAP in 20 mins of: 400m run and max Pull-ups*
*If you can’t do a pull-up you will substitute in 5 Isometric Pull-up holds into the negative (I’ll explain the jargon)
Post your rounds and total number of pull-ups completed.
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Stay strong in the nutriton challenge- only 1 1/2 weeks to go.
To all of the father’s and especially my dad-
Happy Father’s Day
