Guys and Gals,

First off, I want to thanks Curtis, Melinda, and Kirby for being at the high school to let us in every morning.  Without them to let us in, we would be out of luck on our workouts.  Thanks you guys.  I believe their willingness to open the high school and your willingness to show up at 5:00 am is a testament to the effectiveness of the workout program.  There are several movements that would help your journey through fitness and would speed up your times that we do not have the equipment to do.  One of the major movements of crossfit is double unders.  The ropes that are used are very inexpensive.  Guys, go out and order one.  I have a ton of workouts that include this movement ( it will help your coordination, and foot speed) and I can't program them.  It's handicapping your progression into fitness.  I'm including a link to inexpensive speed ropes. 

http://www.xtrainingequipment.com/Ultra-Speed-Cable-Jump-Rope_p_131.html?gclid=CPLknefJ3rICFWjhQgod9Q8AeA

Order one so we can get better.  Flat bluntly, I'm going to start programming workouts with a lot of double unders.  You will be left behind if you don't get one. 

100 meters walking lunges
30 second handstand hold
50 kettlebell swings - 1 pood

3 rounds for time

Friday September 28

"Chelsea"
5 pulls ups
10 push ups
15 squats

Complete one round every minute for 30 minutes. (If you don't complete the round in one minute, sit the next out, then continue the next minute)

7 minute AMRAP


Burpees....

Run 400m
21 Pullups
12 Thrusters 115/75
Run 400m
15 Pullups
9 Thrusters
Run 400m
9 Pullups
6 Thrusters

This is going to be a butt kicker...;)

3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box

5 rounds for time

Friday Sep 21 WOD

30 clean and jerk 115/65
One round for time

1/2 "Angie"

50 pullups
50 pushups
50 air squats
50 situps

1 round for time

7 toes to bar
14  airsquats
200 meter run - run out the doors, to the track and back

12 minute AMRAP

15 walking lunge steps -  95# in the front rack position
30 double unders

5 rounds for time

 

Here are some pics of the workout a couple days ago.  I love that Kristi comes in and kills it everyday.  Jana is looking amazing, and I can't say enough good things about Kirby and Curtis. 

Everyone has been working really hard, and of course we all get our collective butts kicked on a daily basis.  Thanks for having a good attitude while getting up early and working hard.  See you guys tomorrow!!

"Dirty Thirty"

30 Box jumps 24/20
30 jumping pullups
30 KB Swings 53/35
30 walking lunges
30 knees to elbows
30 push press 45lb
30 back extensions
30 air squats
30 burpees
30 double unders

1 round for time

http://tcrossfit.wordpress.com/2012/09/10/be-more-than-beautiful-be-inspiring/

3 Push Press or Push Jerk 155/115
6 Pullups
9 pushups

5 rounds for time

http://janicemarieferguson.blogspot.com/2012/09/somebody-i-used-to-know.html#!/2012/09/somebody-i-used-to-know.html

Read this

15-12-9

Deadlift 185#/135#
Handstand pushups
Situps

15 box jumps 24/20
12 KB Swings 70#/53#
9 hand release pushups

5 rounds for time

75 Power snatches for time

75lbs/55 lbs

Mondays WOD

50 Double unders
40 Burpees
30 Toes 2 bar
20 Overhead squats 95/65
10 Pullups

1 round for time. 

12 minute AMRAP

5 hand stand pushups
7 burpees
20 double unders

Complete as many rounds as possible.  Total score is # of burpees.

Thursday September 6 WOD

10 toes to bar
10 clapping push ups
Run 100 m
20 double unders
Run 100 m

4 rounds for time

I was really impressed with your efforts on "Marion" last night.  The workout was brutal, and everyone who started it - finished it. 

I want to thank everyone who comes to workout with a good attitude, even though we all know we are going to get our ass kicked.  One of the great things about Crossfit is the sense of community between all of the athletes.

Crossfit is not a competition between you and the person next to you.  Is it competitive sometimes?  Sure it is.  But it's a competition with yourself.  How often are you working out and your body is screaming for you to stop and you don't?  For me, it's every workout.  It hurts everytime.  Every time my body is hurting, I remember that I didn't quit on the last workout and I'll be DAMNED if I'm going to quit on this one.  Crossfit has helped me realize that I CAN DO IT.  I have broken through so many barriers because of Crossfit.  I am healthier and more fit than ever before. 

Shauna comes home in the mornings and tells me how awesome you guys are and how hard you work.  I believe that you can do any workout that is programmed.  I want to encourage you guys to encourage each other to not quit, and to RX the weight. The heavier weight may slow you down initially, but you will be a better athlete because of the added work. 

Weds WOD:

3 rounds for time

15 pullups
20 burpees
95/65# Sumo deadlift high pulls (SDHP)

Tuesday

Run 800 meters
rest 3 minutes

3 rounds for time

"Manion"

Seven rounds for time of:

Run 400 meters
135/95# pound Back squat, 29 reps