Tue 6/29/10

Warm up

550m run

50 double unders or 100 rope jumps

Skill

over head squats 

WOD

3 Rounds

15 push ups

200m farmers walk 

w/ weight

15 Kettle Bells

Monday 6/28/10

Warm up

550m run

20 squats

WOD

"7 layer salad"

10 sit ups, 5 squats

15 sit ups, 10 squats, 5 push ups

20 sit ups, 15 squats, 10 push ups, 5 pull ups

25 sit ups, 20 squats, 15 push ups, 10 pull ups, 5 dips 

20 sit ups, 15 squats, 10 push ups, 5 pull ups

15 sit ups, 10 squats, 5 push ups

10 sit ups, 5 squats

Clint ~ 9:08

Mindy ~ 10:14

Rachel ~ 10:16

Meg ~ 11:20

Tuesday 6/22/10 ... It's a new day!

We had two new people come try our gym today!  

WELCOME, Carole and Beth!

I am so excited to be a part of their fitness journey!

This Box is full of awesome people who bust

their butts to improve their fitness.

I LOVE YOU ALL! 

MUAH

Monday 6/21/10

CFWC

warm up

drom/oss

400m run

20 squats

2 rounds

WOD

AMRAP in 15 min

5 bench press

10 walking lunges 

w/ overhead weight

15 KTE

 

PS.. Fridays WOD

I forgot to post Fri evening WOD

morning class did Wed's WOD

Evening class 

WARM UP

400m run

25 squats

20 KTE

WOD

10 rounds for time

5 pull ups

10 push ups

15 squats

thought of the day

Wed 6/9/10

Warm up

2 Rounds

20 KTE

200m Pose run

DROM

WOD

For time:
Row 20 calories
95 pound Thruster, 20 reps
20 SDLHP
20 Kettlebell swings, 1.5 pood

Row 15 calories
115 pound Thruster,15 reps
15 SDLHP
15 Kettlebell swings, 1.5 pood

Row 10 calories
135 pound Thruster, 10 reps
10 SDLHP
10 Kettlebell swings, 1.5 pood

Success .....

Tue 6/8/10

Warm up

Run 200m

25 squats

5 press 

2 rounds

WOD 

"CrossFit Total" 

1RM

Dead Lift

+

Back Squat

+

Press 

=

total weight..

Some Benifits of Running.... Did you know

benefits of Running....

I used to HATE!  Running..   VERY MUCH!  I never thought I would ever like it or WANT to do it.  

I have HUGE admiration for any one who runs or has run a marathon!  That IS AN AWESOME FEET! 

But thew my CrossFit training I came across Pose

and that has made a HUGE difference..  My joints used to hurt

and I felt very fatigues right away. Like I was pushing threw a wall the whole time.

NOW ...  I run with much more efficiency and easy...  

HERE IS A QUESTION... 

Would you rather push your body forward over and over again

OR would you rather just lift your foot? 

For me this was a pivotal thought and just like dominoes.. 

everything is falling into place and each run gets easier and my 

endurance just keeps growing!   I LOVE IT!