Hi All!
I guess since May 1st when comcast came to fix the internet, I have not been receiving all of my messages….between them and my web hosting (they had auto delete set for spam – that was new), I am not sure who or how many of you have attempted to email me.
All I know is that I have only received 2-3 paleo logs for the last two weeks. I figured some of you were hoping I wouldn’t notice.
So…if you had sent me an email sometime in the last two weeks and I haven’t responded…please send again…
Thanks!
Somewhere in cyberspace you email is floating around…and maybe some day you’ll get a response.
Cherry Picking
Are you cherry picking your wods? The morning crew found out why it’s important NOT to do that! Remember…CrossFit is ‘constantly varied’…and since life throws us curve balls we need to be able to handle what’s tossed our way. See the rest of you later!
Thursday, May 17, 2012
Congrats to CJ for getting his muscle up!! Way to go!
WOD
Max Effort Pistols
5 x 5 x 5
Rest 3:00
21 Deadlift #BW
Run 800
15 Deadlift #BW
Run 800
9 Deadlift #BW
Run 800
Wednesday, May 16, 2012
CrossFit for Hope...we will be talking about this tomorrow during mobility!
WOD
5 x 5 x 5+
Strict Press
Tuesday, May 15, 2012
Hope everyone's first two weeks of the Paleo challenge are going well! Please remember to submit your logs!
WOD
30 Double Unders
15 Wall Balls
30 Double Unders
12 Wall Balls
30 Double Unders
9 Wall Balls
30 Double Unders
6 Wall Balls
30 Double Unders
3 Wall Balls
*Rest 5:00 Minutes*
For Time of the following:
Row 250 Meters
15 Push-ups
Row 250 Meters
12 Push-ups
Row 250 Meters
9 Push-ups
Row 250 Meters
6 Push-ups
Monday, May 14, 2012
Happy Mother's Day to all of CFRec's Super Hero Moms! I hope you have enjoyed your day!
WOD
Max Effort Deck Power Snatch 5-5-5-3-3-3
Rest 5:00
For Time:
10 Box Jumps
10 Jumping Pull-ups
10 Dumbbell Swings (55lbs/35lbs)
10 Alternating Reverse Lunge (5/side)
10 KTE
10 Dumbbell Push Press (55lbs/35lbs)
10 Glute Ham Sit Ups
10 Front Squat Push Press aka Thrusters (55lbs/35lbs)
10 Burpees
10 Box Jumps
Friday, May 11, 2012
Ian doing an awesome job teaching the rowdy 5pm class!
WOD
Max rep pull-ups in 2 min
Rest 1
Max rep double unders in 2 min
Rest 1
3 rounds
30 Box Jumps
10 HSPU
800 m run
Thursday, May 10, 2012
WOD
8 min of
- 1 min row
- 1 min med ball cleans
Rest 5 min
8 min of
- 1 min row
- 1 min burpees
Rest 5 min
8 min of
- 1 min row
- 1 min double unders
Wednesday, May 9, 2012
Russell is beat after watching his mom wod. Shane is cranking through the elements and will be in classes soon. Russell can't wait to join the family wods.
WOD
Overhead Squats
5 x 5 x 5
3 Rounds
15 Overhead Squats #95/65
20 Kettlebell #53/35
