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.”

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

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)

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

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.

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.

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