Me with super-coach Kelly Starrett

40 Abmat Sit-ups
40 Abmat Back Hyper Extensions

30 Knees to Elbows
30 KB Swings

20 V-ups
20 Tuck Jumps over a cone

For time

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.

One of the Birthday Party Demos

2 individually timed rounds of:

50 Squats
50 Abmat sit-ups
50 Lunges
50 KB Swings

Rest as needed between rounds

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No class @ 7:15 pm tonight or 8 pm on Thursday

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“You can talk about how we don’t know what we are doing, but dude, chicks are beating you.” – Coach Glassman

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5k trail run at Veterans Park 5:30am sharp. Be there and warmed up.

Halloween Fun...

9 Front squats 115/85#
40 Abmat Sit-ups
7 FS
30 SU
5 FS
20 SU
3 FS
10 SU

For time

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This Saturday is the Vulcan 10k. Woo Hoo!

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Email justinscarsella@gmail.com if you would like to receive a copy of our Nov/ Dec Newsletter. It’s our best one yet.

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.”

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: 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.

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.

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.