Cathy and Elizabeth doing some squatting Box Jumps
400m run
21 Kettlebell swings 55/35#
21 Thrusters 65# BB or 25# DBs
400 m run
15 Kettlebell swings 55/35#
15 Thrusters 65# BB or 25# DBs
400 m run
9 Kettlebell swings 55/35#
9 Thrusters 65# BB or 25# DBs
We will run this WOD in 2 heats.
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42 of 45. The Best is yet to come.
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No class Saturday due to the Race For The Cure. Good luck everyone. I pick the shirts up on Tuesday.
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If you would like to receive the October Newsletter email me – justinscarsella@gmail.com
Janice preparing to finish the WOD.
6 x 3 min intervals
rest 1 min between rd 1, 3 and 5
rest 3 mins between 2 and 4
post distances to comments
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40 of 45. If we threw our problems in a pile and saw everyone else’s we’d grab ours back.
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No class next Saturday. It’s Race Day. “Race for the Cure”- good luck everyone.
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Check out this link from a fellow CrossFit Affiliate. HERE
WU: # rds of 10 push-ups, sit-ups, squats, box jumps; Run a light 400m; Go over running drills
WOD: “Tosh”
3x (200m + 400m + 600m)
Rest is equal to the run.
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37. Your children get only one childhood.
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CrossFit Birmingham is hosting “Fight Gone Bad” this Saturday at 9am. No 8:30 am class.
WU: 1 minute of Push-ups without resting on the ground; 20 Burpees
WOD: Pick your WOD
“Mini Mike”
3 rds of
400 m run
25 Sit-ups
25 Back Extensions
“Mike”
3 rds of
400m run
50 SU
50 BE
“Michael”
3 rds of
800m run
50 SU
50 BE
Post your WOD and time to comments
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31. However good or bad a situation is, it will change.
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Running and Endurance class starts this Friday.
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 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.
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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.
WU: Stretch, do 15 partner pull-ups, 15 partner squats, 15 leg raises with a partner
WOD: Team Races
first team to finish 10 rounds wins.
Partners will alternate between rounds.
Run 50 meters (first marker)
15 push-ups
run 50 meters (second marker)
25 squats
run 50 meters (back to first marker)
15 kettlebell swings
run 50 meters ( tag your partner)
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11. Make peace with your past so it won’t screw up your present.
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8:30 am class is moved to 8 am next week.
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If you are running in the Mercedes, let me know ASAP so I can try and figure out teams and what not.
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WU: Stretch out; play on the rings: do or attempt pull-ups; jumping PU; K2E, L-Sits, etc.
WOD: AMRAP in 20 mins of:
20 Push-ups
20 Lunges;
20 Knees to Elbows (K2E)
200m run
Post rounds completed to comments.
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The 8:30 am class will be moved to 8 am next week.
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10. When it comes to chocolate resistance is futile.
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
Run Bob Run
WU: Stretch; work on squat technique with the med ball to help with depth; Do 20 Butterfly abmat SU; Try doing some negative Pull-ups;
Skill: Negative Pull-up
WOD: 100 perfect push-ups for time;
Everytime you rest or form breaks down- run 200 m.
A perfect push-up is chest only touches the ground with full extension at the top. You can do them from your knees but must have your hips extended with full ROM.
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18 days to go on the nutritional challenge! keep it up everyone. Send in your journals to make sure you are dialed in for your best workout performance and longevity.
