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Friday:
7:00am and Noon Only
Sat:
9:00am Only
Sunday:
No Class
Team Workout to be decided on the spot
For those of you that checked Crossfit.com, don't worry we will make up the 10K soon
Results from the Total
Check out the hip drive Casey has here, Anthony you look good too.
Mark banged out Eva with a 2 Pood!!!!
I want to start off by apologizing for my performance today as an instructor. I'm not sure what I had or have but it is a pretty bad flu that made me feel like crap pretty much all day. Part of this may be due to a lack of nutrition? Not quite sure but it sucked today!
Friday:
7:00am and Noon Only
Sat:
9:00am Only
Sunday:
No Class
Please let me know if this schedule absolutely drives you nuts and I will work things out.
Eva is by far my least favorite workout, come in and take her on!!!!
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
Compare to 081223.
Scaling reps is available for some individuals so don't worry.
First time Deadlifter becomes a bad ass today!
Rick and the ladies!
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 090524.
Set a Personal Record Tomorrow
Or
Run 10K
Where is???????
Danny, Darlene (are you back yet), Philip, Justin, Jose, Mark, Suzanne and a few others that you know who you are.
Get in the gym!
Remember, All you need to do is walk in the door and we will take care of the rest!!!
Many of you come in almost everyday and bust your ass, but how many of you take this same attitude to nutrition? In the upcoming future my goal is to make all of you more aware of "good" food and "bad" food for you. I am so tired of watching so many of you come in and not see the dramatic results that you could get if you just dialed in the diet a little more.
A) Make all of you more aware of what to eat
B) Keep everything: Warmups, workouts, ass-kickers, team WOD's as constantly varied as possible
C) As usual, keep it fun!
You workout one hour a day and have 23 hours to F#$% it all up!!!
?????????????????????????????? Rick will make it up on the spot, get excited!
A picture of what I ate yesterday:
Turkey and Ham for my protein, Cashews for my fat, and blueberry's for my carbs
Sat 9:00am Class Only
Sun 11:00am Class Only
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
Go heavy, run fast. Post time to completion and loads to comments.
Compare to 030716.
The 5:30 Crew
Close up view of the 5:30 crew
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Compare to 090330.
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Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Compare to 081227.
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Check out the video below:
The Bear Complex is a great workout!!!! It touches base on manylifts that we perform in Crossfit and is a great opportunity to work on technique.
Or pick a workout from this last week
Front squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090504.
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups
Or
If I decide: Team Workout to be decided on the spot
Every week I am going to make an effort to have a team workout. This is a great opportunity to get to know each other better, push each other, and push yourself. I love team workouts, you feel obligated to not let your team down so you work as hard as you possibly can.
Results from Today:
