WOD: 5 Rounds of: Run or Row 500 M, 12 Box Jumps, 7 Dead Lifts (#180/#135)
Tonight’s participants: Ed, Billy, John S, Gayla, Kelly, Ray, Rick M, Cindy L, Arron.
WELL DONE! Times ranged from 17+ to 27 minutes.
Happy Veterans Day
OCTOBER 11, 2009 VETERAN’S DAY WEDNESDAY
IMAGE: Congrats to Haley (left) for making presidential in pull ups! Yeah!!!! These girls work soooo hard! We are very proud of all of them.
WOD:
“Murph”
Run 1 mile
100 pullups
200 push ups
300 squats
Run 1 mile
If you can, wear a 20# weight vest!
I am very happy to see how many girls chose to do this willingly (I’m still working on the others). Some great times! All under 50 minutes!
OCTOBER 10, 2009 TUESDAY
Image: William Ball showing us a really good split jerk. I would have liked those arms to be locked out and the back heel up, but this was his first time and first round. I was being picky.
WOD:
AMRAP IN 20 MINUTES: ”CINDY’
5 PULL UPS
10 SQUATS
15 SUATS
Monday “Murph” Week
All Classes – take note – you must get a Time for “Murph” this week and post it to comments or on the board at CFNEGA…
Murph= 1 mile run, 100 pull ups, 200 push ups, 300 air squats, 1 mile run *partition the pull ups, push ups and squats anyway you wish.
The other half of today’s classes did the following WOD from SUNDAY’s main CrossFit website:
50 box jumps, 50 back extensions, 50 walking lunges, 50 kettlebell swings, 50 push press (#45/#30), 50 wall ball, 50 knees to elbow, 50 double unders, 50 jumping pull ups, 50 burpees for time…
NOVEMBER 9, 2009 MONDAY
Image: Great thruster form. What is on the ceiling I wonder and what is Gayla talking about.
WOD:
Cory H
This was taken WED just before I left town. We all need to get out of our comfort zones and go after something above and beyond what we think we can do. Lift a little more, jump a little higher, one more rep, a little faster and of course all with good form. We have been pushing the envelope the last few weeks with some great 1 minute tests. Just this week I have seen Nikki push press #95 and Cindy and Kelly closing in on mega kipping pull ups. Every class has a story and and a PR. Congrats all!
From the road…
Taken from my hotel room this week. My travel WOD this AM (Friday) was:
4 rounds of: sprint (sand) 200 yards, around the life guard stand pictured below, 25 push ups, 25 air squats, 25 sit ups. Time:12:05
Thursday night travel WOD: Run 1 mile in the sand 100 air squats, Run 1 mile back 100 air squats. Post workout recovery at FlipFlops, New Smyrna Beach…. Jack
NOVEMBER 5, 2009 THURSDAY
Image: Billy doing a great thruster. Review of morning: Jack, millions of burpees in the warmup; then (95/135#)1 power clean, 3 hang squat cleans, 2 split jerks sprint 100-do 5 rounds and then rest 2 min. Then repeat. Ugh! Night class, teams of three; run a 400 as a team; complete 125-75-55 thrusters and pullups (one person working at a time then finish as a team with a 400 meter run.
WOD:
Do one pull up the first minute, 2 pull ups the second minute, 3 pull ups the third minute; continue as long as you are able.
Use as many sets each minute as needed.
Post total number of minutes to comments.
PLEASE POST YOUR EMAIL OR EMAIL TO LAURA IF YOU WANT TO RECEIVE THE CROSSFIT NEGA NEWSLETTER.
Early Week Review Mon/Tues
Brett Eicher is shipping out to Fort Benning, GA on Mon. I will miss him and wish him all the best. Brett has been a dedicated CrossFitter for many months. Brett used CrossFit methods to prepare for Airbourne School. Brett, please keep in touch and let us know how you are doing. Your fellow classmates will miss you and appreciated the opportunity to work out with you as you prepare to leave and serve our Country. Many thanks and God Bless you!
Tues Night
10 pull ups, 20 kettle bell swings, 30 box jumps, 40 push ups, 50 sit ups, 60 walking lunges, 10 pull ups
Rest 5 minutes
1, 1, 1, 1, 1, 1, 1 Push Press. Brett E #245, Rick M #175,
Core work with medicine balls and partner tosses.
NOVEMBER 3, 2009 TUESDAY
Image: I think superior athletes stick their tongues out the corner of their mouth when they work out. I of course, do this b/c it helps me concentrate. Michael (my son) does this while playing soccer and usually scores. What helps you concentrate while working out? Post to comments.
WOD:
Run 800 meters four times, rest as needed between rounds. Post round times to comments.
NOVEMBER 1, 2009 MONDAY
Image: Congrats to Cindy who finished her first 1/2 marathon this past Saturday in that beautiful weather we had…..NOT! She ran for somewhere around 2 hours in pouring rain. That is a serious crossfitter.
WOD:
Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters
