So what's up for the week?

                          

I am working extremely hard at getting a new spot. I have said this in the past, but seriously we are negotiating on some places now.

        

We are in the final test stages of the online web cam....it is pretty expensive if you want good quality.

                

Tomorrow I will announce next week's workout for the Crossfit Weekly Challenge. Some of you mentioned that our member's didn't get an opportunity to participate in the workouts. You are absolutely correct and I will add in the workout of the week one day this week. 

Arrive at the gym tomorrow prepared to "DO WORK." 

         

Bottom line....if you want to get better at Cardiovascular/ Respiratory Endurance, Stamina, Strength, flexibility, power, speed, coordination, accuracy, agility, and balance walk in the gym and get ready to hit it hard.

   

For some of your friends who go to the regular gym, pilates, yoga, or any other class please ask them to look at the list of characteristics above that we will be working on everyday. I'm sure they could point out a few there fitness program doesn't touch base on. 

       

It's amazing to me the results everyone has seen. For those of you who are not member's of our gym and visit this page and for those of you who are at work on a computer pondering whether or not to come in. Take time to stop by a Crossfit gym today. I had a long conversation with my friend about getting started in Crossfit. One thing to keep in mind as I have said before, it only takes a few days/weeks to make fitness a part of your daily schedule again. Take the time to come in, we will take care of the rest.

        

Workout for Tomorrow:

           

Overhead Squat 

2-2-2-2-2-2

                

Goal here is to go heavy!....find a good weight and attempt to hit all 6 at the same load, rest as needed. 

         

If you are like many members who can barely do the bar because of strength/flexibility or a combo of both don't worry grab a bar/pvc and do a ton of reps off to the side. Practice what you suck at here!

                

Followed by:

                  

Run 400 meters        

15 overhead squats at 95/65#           

Run 200 meters                         

15 front squats at 95/65#

Run 400 meters

15 back squats at 95/65#

Run 200 meters

25 thrusters at 95/65#

       

Yes, we have done a lot of thruster's lately. Why? They work!! They are taking large loads very long distance, that's where the good stuff is at!

                  

Mentally push through all sets....the goal here is to do everything unbroken!!!

           

Goal time 12 minutes

Comments

[CynthiaJ in Sunnyvale]

Congratulations to our new Level 1s! Looking good on the Main Page :)

the WOD tomorrow looks seriously not nice after having done the Power snatch/snatch balance/overhead squat CrossFit.com WOD this morning. Oops. C'est la vie!

[Sal]

Thanks Cynthia. I must say that the Level 1 cert was AMAZING. I'm sure Zach will say the same thing, we both learned a great deal, and had a blast. I encourage everyone to attend a Level 1.

Hopefully I can put to use the techniques and cues I learned at the cert, to teach other athletes at the box. I can only hope the almighty Jason teaches me his ways! lol

[Danny]

Wait...Sal and Zach actually passed the Cert? That's it, I quit CrossFit :)

Congrats guys, and please do pass on the information that you learned at the cert. Can't wait for the week of WOD's

[Jojo]

Congrats Sal and Zach for your accomplishments!

[CynthiaJ]

New post up on PaleoChix.com. Play with your Food!