Warm Up:
200m Farmers Carry w/ Kettlebells
21 Jumping Jacks
10 GHD Back extensions
(2 rounds)
Skill:
Jumping Pull up (Kipping to the chest)
WOD:
200 Ab Mat Sit Ups / Air Squats and/or Push Ups
- Done in any combination to get to 200 total reps. You decide how many of each you wish to complete
- e.g.-1 Push Up / 150 Ab Mats / 49 Push Ups
- You decide your own combination
- BLOG and record your time
Don't forget about our HERO WOD this weekend! Looking for 20 good soldiers honor our troops. Bring your friends to this FREE WOD!
11 comments:
Count this soldier in for Saturday! List Dawn as a Reservist.
Dawn...please check www.club14fitness.com for the kids 'shop' hours...but I think childcare opens up at 8:30a!!! :-) Now...do I have 2?
Wanted to share this note with you all, as they are coming in regularly...and I don't share them enough:
"Doug Lane!
You Da Man! Thanks for kicking our butts on a weekly basis. This out of shape, almost 40 year-old man, did three miles last night averaging a 7.52 second mile. No, it's not the Olympic Trials, but I couldn't do that 4 months ago before Crossfit.
Thanks again for working with me."
Durand Childers
Reply - 'thanks for the props Durand! CFAI is built upon a TEAM of awesome Coaching and some even better students. I can't believe you guys actually listen to us...but all our 'stuff' appears to be working. I loved seeing the Personal Records (PR's) on Helen - and seeing everyone working so hard on the beach yesterday. Exercise is hard work and you all are living proof that this junk works!
Ack! I got called out! I'll be there Saturday morning for the Michael.
Did a 100 situp, 70 squat, 30 pushup combo. 6ish minutes. Good WOD to get back into after Half Marathon Sunday! Will not be able to make Hero WOD, kids have swim meet again this Saturday. Thanks to those who serve our country!
Did 135 squat's & 65 pushups 7:30
This morning was killer Doug! Me and Martinique decided to be total overachievers and we did 200 squats, 200 sit-ups and 100 push-ups and our completion time was 18:55!! What a great day! I cant wait to see what tomorrow has in store for us! Thank you so much for getting me into this!!
the pm class is a competetive group! great work tonight!
Need to put a "plug" in here for one of the BEST games in town:
AS YOU LIKE IT
Lisa has worked with me to create a CrossFit lunch that works for all of us Paleo Folks. If you eat out for lunch - please stop in and see them on 8th Street. In these economic times - WE (CrossFitters) abolutely CANNOT let junk/fast food win.
I am not sure about Lisa's position...but I would think she battles against Burger King and Mickey Dee's each day. I emplore you to please do yourself a favor and check these guys out. Patio seating and a lunch that will blow you away. Here was mine last week:
Unlimited Hawaian tea
4 cups baby Spinach
2 tbsp EVO and Balsamic
2 oz Goat Cheese
2 slices garden cut (that day) Zuchini grilled with rosemary
2 slices yellow squash grilled with rosemary
3 Strawberries
1 oz pecans
...and...
5 oz seared TUNA (fresh caught-not farmed) sliced to perfection
you might say..."yes Doug...but you have so much money...you can afford to eat like that!" Well...I like the way you are thinking...but how does $11.50 sound? I know...ridiculous.
8:41
30 Push Ups
85 Abs
85 Squats
Little harder than it looked! enjoyed this workout!!
Thanks Chad For Coaching us! Good Job!
Nice Coachin' Chad D. Good to see you in the midst of the action last night. Stong class!
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