Peek a boo

6 x 100m (90 sec rest)- because we missed it yesterday

followed by TGU – Turkish Get Up Skill Work

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Holiday Schedule:

12/22 –  regular classes

12/24: If you want to workout email Abel at  Abelmartinez3@gmail.com. If there are a few people then he will run a class.

12/25- 26: No classes. Use the last newsletter for some WOD ideas to do at home.

12/29: Class at 9 am only

12/31: Class at 9 am only. Beer to follow this class.

Ain't No Thang

4 round for time of:

400m run
15 Power Cleans 135/95

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Thank You Janice for being an incredible host last night for the first CrossFit Scars Christmas Party. Thank you to everyone else for the food which you brought. Because of you there is a good chance I throw up in my WOD today. But it was awesome.

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Recommended Running WOD for Mon, Tues or Wed:

Max Distance in 20 minutes

Janice has the eye of the tiger

“Running Grace”

5 rounds of

200m run
6 Clean and Jerks (135/95#)

(scale weight as needed)

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Next Friday, the 20th, we will begin or trail run at 5:30 am sharp. Be there early to warm-up.

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No evening class next week (17th, 19th)

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Cool short read from CrossFit Watertown- Their Mindset

Bring a Friend Day WOD

Running WOD

5 min on/ 5 min off

4 min on/ 4 min off

3 min on/ 3 min off

2 min on/ 2 min off

1 min on

All out efforts for max distance

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“Be brave, take risks, nothing can substitute experience” – P.Coelho

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Next Friday the 20th we will do a trail run 2 5:30am. Come early to warm-up.

Only at CFS could you have this much fun exercising!

10 k run

We are meeting at the fountain near Linn Park about 6:50 am to warm-up and prepare to kick ass. Good luck everyone.

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After the run come out and see Abel get promoted to Black Belt @ 10:30 am.

My Brother, Kyle Scarsella in Qatar with the crew from Sunday's Fox Pregame Show. - Michael Strahan

1 mile tempo run at 70%

rest as needed

1 mile run @ 80%

rest as needed

1 mile run @ 90%

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“Everyone dies but not everyone lives.”

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We are meeting at 7:00 am for the Vulcan Race.

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Thanks Cathy for picking up just about everyone’s packet.

Syncronized Sit-ups

“Happy Halloween”

We will see if anyone shows up after the big night of partying. Then if anyone one shows up, we will see who will meet “the Clown.”

“Running Grace”

5 rounds of:

200 meter run
6 Clean and Jerks @ 115/75#

For Time.

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“Variances in effort, intensity, enthusiasm, and performance are an inescapable part of life. The belief that these natural variances can be planned for months in advance in order to optimize performance at a later date is hogwash.”
- Greg Glassman

Aerial View on some Push-ups

Running/ sprinting intervals

8 x 200m

2 minute rest between runs

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Participants in the Vulcan next week are:

Abel, Cathy, Elizabeth, Denise, Janice, Wende, Justin

Let me know if I am missing anyone. It getting close now.

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“Well done is better than well said.” – Ben Franklin

Cathy pumping out weighted push-ups

Time Trial in 15 mins:

run as far as possible in 15 mins.

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This a a great read from a girl who missed her Prom for CrossFit. Very motivational.

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Here is the right link from the article I tried to post earlier in the week about why women will not bulk up from lifting heavy.

Wende bringing the intensity

Tabata Running Interval

8 rds of 20 seconds on and 10 seconds off.

Try and cover the same distance each time.

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Come on down and enjoy a FREE Workout this Saturday @ 8:30am.

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CFS Nite Out Has been cancelled. We will reschedule at a later date.

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“We do what you do almost as well as you, you can’t do our stuff at all, and we do what neither of us do better than you can”.   -Coach Glassman