Warmup
As Needed
WOD
Challenge: complete WOD in less then 13min
“Helen”
3 Rounds for time of:
400 meter Run
21 Kettlebell Swings, 1.5pood
12 Pullups
September 6, 2010
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WOD Monday 020110
9 Responses to “WOD Monday 020110”
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World Class Fitness in
100 Words
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense. Regularly learn and play new sports!" CrossFit Inc.
Links
CrossFit Oath……
1. I will promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute, I will do the very best I can.
2. Lactic acid is my friend. The wind is my friend. Anything that opposes me is actually helping me to become stronger. If I had no opposition, I would be WEAK.
3. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. And then I rest and live to fight another day.
4. I fear no person, but I FEAR my workout. If I don’t fear my workout, it isn’t hard enough.
5. I may puke. I may cry. But I will never quit. EVER.
6. I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?
7. The workout missed is the opportunity missed. I will not cheat myself out of the opportunity to become a better athlete and a person.
8. I understand the value of the push up, the pull up, the sit up, the squat and the deadlift. Just as there are a million ways to make chicken, so to are there a million ways to squat, sit up, pull up, push up and deadlift.
9. I will give everything I have and then find more within myself.
10. I don’t complain. Complaining is for crybabies. There are 1500 babies born everyday. I will leave the crying to them and I will soldier on.
11. I will bite off challenges, spit out results AND BEG FOR MORE
AM CLASS:
AS RX’D
Jeremy 9:01
Ryan M. 10:58
Matt C. 11:53
Mike B. 12:56
Mike D. 15:05
Pat F. 15:38
Other than Rx’d
Mike M. 16:03
Diedra 15:10
Laura 12:40
Steve 14:31
Slippery Pete 11:57
Bill 15:50
Dixie 16:56
Allison 12:28
Tim S. 14:00
Josh 14:22
Deanne 14:23
Congratulations to Ryan Martin and Jeremy Bloniasz who both earned their “AS RX’D” wristband today. Great job guys get working on those ELITE standards.
Noon
Shawn 16:52
Rich 12:54 RXD
KC 17:40
LT 10:46
Garey 10:05 RXD
“Christine”
Dana 14:27 RXD
Edie 15:57 RXD
Congratulations to Rich, LT, Garey and Dana for receiving their fitness level wristband. Great job done by EVERYONE this last month. We really pushed everyone and you all stepped up to the challenge. We would like everyone to finish their checklist by the beginning of this week so please make sure you complete what you owe.
good job Garey & Lt…welcome to the big boy’s club.
I would just like to say thankyou to all the coaches and fellow crossfitters for all the encouragement and kind words over the past couple months. Couldn’t of done it without you, thanks again.
EVENING
RX’D
“HELEN”
MIKE ROACH 11:24
JOE E. 9:57
PAUL 10:46
JOSH 11:25
CRAIG 10:19
JOE 8:42
SCOTT 10:14
DAN 9:33
PETER 9:23
VIN 10:34
STEPH 11:14
RACHEL 14:26
CHRIS 10:15
KORY 12:55
“CHRISTINE”
A.C. 12:09
CURTIS 13:39
CHASE 15:26
OTHER THAN
LT ROY. 15:08
SARAH 13:42
TRACY 22:23
CONGRATS TO SCOTT FOR HIS FIRST MUSCLE UP. GREAT JOB.
Correction… My time was 11:49 Helen rx
Hey Scott, great job, know the work you put into that. The first one is the hardest. Anyone see Ronnie???
thanks to everyone who was there, that were giving me such helpful tips. this is such a wonderful place to work out. and I appreciate the encouragement every time I am there.