5 rounds for time of:

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.

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.

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.”

WU: Stretch, do 1 minute plank; 20 sit-ups, 10 deadlifts

WOD: AMRAP in 15 Minutes of:

5 SDHP (75#/ 55#)

10 pull-ups

15 Squats

Post rounds complete to comments.

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21. Burn the candles, use the nice sheets, wear the fancy lingerie. Don’t save it for a special occasion. Today is special. (Remember I am not creating these tips, I am just posting the tips written from someone else)

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August 27th to August 29th- No classes

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)

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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.

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

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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.

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 and run 400 m; practice which type of modification you would like to do for the WOD;

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.