January 9th 2010
5 rounds for time of:
10 KBS
20 Push-ups
30 Squats
Scale as needed
__________________________________
Good luck Abel on the Ten Mile Red Nose Run with the temperature in the low teens. You are the man.
December 29th 2009
WOD @ 7 am
AMRAP 15
5 Pull-ups
10 Push-ups
15 Box Jumps
______________________________________
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
December 5th 2009
Put your hands up
No Class Today!
Here is an At Home WOD:
50 sit-ups
20 squats
10 push-ups with your feet on the couch
19 squats
9 push-ups with your feet on the couch
18 squats
8 push-ups with your feet on the couch
17 squats
7 push-ups with your feet on the couch
16 squats
6 push-ups with your feet on the couch
15 squats
5 push-ups with your feet on the couch
14 squats
4 push-ups with your feet on the couch
13 squats
3 push-ups with your feet on the couch
12 squats
2 push-ups with your feet on the couch
10 squats
1 push-ups with your feet on the couch
50 sit-ups
For Time
Challenge your spouse to this one.
October 17th 2009
Looking great. Get ready for Nov 7th- The Vulcan.
“Bring A Friend Day”
Welcome everyone!
We are going to be going over some basic movements and then give you a healthy dose fo what CrossFit is all about.
The WOD (Workout of the Day) can be scaled to each persons individual fitness level.
AMRAP 15- As many rounds as possible in 15 minutes. (Scale to 8, 10 or 12)
5 SDHP (Sumo Deadlift High Pulls) 55#/75#- can be scaled to very low weight
7 C2F (Chest to the floor) Push-ups- can be scaled to knees
10 Squats
October 15th 2009
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.
_______________________________
This is a must read for anyone thinking about trying crossfit. Pass it on to anyone that has any doubts about trying it.
_______________________________
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.
_______________________________
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.”
October 8th 2009
Abel- Focused
“Cathy’s Birthday WOD”
21-18-15-12-9-6-3 of:
push-ups
Hanging Power Cleans 75/55#
For time
___________________________________
43 of 45. No matter how you feel, get up, dress up and show up.
___________________________________
Shirts are in: $25 if you pre-ordered. $35 regularly.
They look pretty sweet. You guys will be running in style.
___________________________________
CFS Bring- A- Friend Day is Oct 17th.
CFS Nite out is also Oct 17th.
___________________________________
September 22nd 2009
AMRAP in 15 mins
15 SDHP 45#/35#
15 Abmat Sit-ups
15 Push-ups
Post rounds complete to comments.
_____________________________________________
38. All that truly matters in the end is that you loved
_____________________________________________
Remember no 8:30am class on Mondays and Wednesdays until further notice.
_____________________________________________
Congrats to Abel who did “Fight Gone Bad” last weekend at CrossFit Birmingham.
August 13th and 14th 2009
WU: Stretch; do 15 squats, 15 push-ups, 15 burpees and 15 sit-ups
WOD: “Denise’s B-Day WOD”
Double Tabata- Running and Push-ups
Cover as much distance as possible in 20 seconds followed by 10 seconds of rest and then do max amounts of push-ups in 20 seconds and rest for 10 seconds. Repeat for 8 rounds.
Post distance covered to comments.
_____________________________________________
19. It’s never too late to have a happy childhood. But the second one is up to you and no one else.
August 3rd and 4th 2009
WU: Stretch
SKILL: the squat
WOD 1: Max push-ups
30 sit-ups
max push-ups
30 sit-ups
max push-ups
Post number of push-ups to comments
After a 5 minute rest do
WOD 2: “Tabata Bottom to Bottom”
8 rounds of tabata interval with the 10 seconds of rest in the “bottom” position
Score is the lowest number of reps done in a round.
(Compare to May 5th 2009)
____________________________________________________
15. Everything can change in a blink of an eye. But don’t worry; God never blinks.
____________________________________________________
8:30 am Class is back to normal time.
____________________________________________________
Next week the early morning class moves to 5:30am and the Tuesday Night class moves to 7pm.
Saturday August 1st 2009
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
__________________________________________
14. If a relationship has to be a secret, you shouldn’t be in it.
__________________________________________
If you haven’t picked up your Top Secret Mission Envelope, Remind me tomorrow.
__________________________________________
This is another video posted on the CF endurance site. I have to share it with you guys.
