WOD:  REST DAY

Tommy from Hall County Station 5 doing “Fran” in full gear.  That would be 60lbs of extra gear and he still came in under 8 minutes.

WOD:

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

IMAGE:  Cindy and Shannon’s favorite thing to do-run 800.  Often they come in and say ” can we please run some more 800’s!”

WOD: 

“Tabata Something Else“

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

IMAGE:  SHANNON IS FINISHING UP “THE BEAR”.  WE DID IT FRIDAY MORNING FOR THE 8 AND 9 AM CLASSES.  I LOVE THIS PICTURE (FOR REASONS OTHER THAN THE FACIAL EXPRESSION) BECAUSE SHE HAS GOT IT GOING ON–LOOK AT HOW STRAIGHT SHE IS–HIPS ARE FULLY EXTENDED, KNEES FULLY EXTENDED, ANKLES FULLY EXTENDED AND SHE IS GETTING READY TO DROP UNDER THE BAR.  THIS IS WHERE SO MANY OF US NEED TO GET, ALL THREE OF THOSE EXTENSIONS NEED TO HAPPEN BEFORE WE ATTEMPT TO DROP UNDER THE BAR.  SHANNON HAS WORKED VERY HARD FOR MORE THAN A YEAR AND HER FORM IN THIS PIC SHOWS THAT IT IS PAYING OFF.  NOW I JUST NEED TO GET HER TO LIFT MORE. DON’T WORRY, I’M SLOWLY WEARING HER DOWN.

We did Crossfit Total this morning and it was the first time for Mark and Josh.  I was blown away with their numbers!  They both did a great job.  Check it out.

Mark - 795 total

Back Squat 305

Shoulder Press 155

Deadlift 335

Josh - 940 total

Back Squat 370

Shoulder Press 185

Deadlift 385

WOD:  3 Rounds of: 15,12,9 Kettle bell swings with the following: 25 box jumps, 50 double unders, 1 X 400 Run, 25 Wall Ball. 

15 kb swings, 25 box jumps, 15 kb swings, 50 double unders, 15 kb swings, 1 X 400 run, 15 kb swings, 25 wall ball.  12 kb swings, 25 box j, 12 kb swings, 50 du, 12 KB swings, 1 X400, 12 kb swings, 25 wall ball.  9 kb swings, 25 box j, 9 kb swings, 50 du, 9 kb swings, 1 x400 Run, 9 kb swings, 25 wall ball. 

Times ranged from 26:00 to 31:00 - lots of cardio - I took a day of rest on Sunday after this workout.

WOD: REST DAY

IMAGE: BILLY AND DOUG FINISHING UP ONE OF LAST WEEK’S WORKOUTS. IT WASN’T HARD ENOUGH BECAUSE BILLY IS SMILING. NOTE TO SELF: MAKE IT SO HARD BILLY DOESN’T SMILE.

WOD:
For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Post time to comments.

IMAGE: MONDAY 12 NOON CLASS. THEY WILL BE SAD TO SEE TODAY’S WOD AFTER THE MONDAY PULLUPS!

Bobby is out of town and we are out of luck finding a replacement.  Jack is doing a CrossFit workout with Brenau’s Soccer Team on Friday at 7:00AM.  Jack will be there for the Friday class at 8:00AM. I may get there right at 8:00, so don’t leave.

We will resume 6:00am on Monday, August 18, 2008. Thanks for being patient.

Sorry about the no show at 9:15 and 12:00 today (Thurs)…Karson got her days mixed up and was real sorry she was not there for everyone.  The schedule posted at the top tab is correct…If you missed todays classes - come tonight to the 5:00PM Open Gym and Krav Maga workout for something different and challenging.

How is everyone’s forearms?  Alright, maybe the laps for the Farmers Walk was a little too far. Maybe you have a longer reach now to get things from the top shelf???  WOD on Wed. night:

AMRAP (as many rounds as possible in 20 min) of: wall ball, push up, dumbell dead lift, farmers carry, push press, lunge, burpee.  Start with 1 rep for the first round and a rep for round 2, add another for round 3….etc.  Ray got to 6 rounds, everyone else made it into 5.  The light rain made the Farmers Walk interesting. We welcomed Jessica and Chase from N. Hall High to the class and glad that Raechel invited you.