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.

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

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.

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

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.”

Abel- Focused

“Cathy’s Birthday WOD”

21-18-15-12-9-6-3 of:

push-ups
Hanging Power Cleans 75/55#

For time

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43 of 45. No matter how you feel, get up, dress up and show up.

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Shirts are in: $25 if you pre-ordered. $35 regularly.

They look pretty sweet. You guys will be running in style.

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CFS Bring- A- Friend Day is Oct 17th.

CFS Nite out is also Oct 17th.
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15 SDHP 45#/35#

15 Abmat Sit-ups

15 Push-ups

Post rounds complete to comments.

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38. All that truly matters in the end is that you loved

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Remember no 8:30am class on Mondays and Wednesdays until further notice.

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Congrats to Abel who did “Fight Gone Bad” last weekend at CrossFit Birmingham.

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.

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19. It’s never too late to have a happy childhood. But the second one is up to you and no one else.

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)

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15. Everything can change in a blink of an eye. But don’t worry; God never blinks.

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8:30 am Class is back to normal time.

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Next week the early morning class moves to 5:30am and the Tuesday Night class moves to 7pm.

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.