WOD:12AUGUST2011

Well, the time has come.. I need a Vacation. It saddens me to step away for even two weeks. I feel like a parent who's letting his kids go to school all by themselves. So as I wave goodbye to you all as you hop onto the school bus, you can rest assured, I packed you a lunch...ok I'll stop speaking in analogies....

Basically what I mean, is that while I am gone, you will be WELL taken care of.

How its going to work:

For the Lunchtime Class, Sally will be leading along with Tyson if he returns. They are both Level 1 CrossFit Certified Instructors. They will post the workouts either the night before or the morning of the workout and your Schedule will be a bit different. Monday, Wednesday, and Friday. As you noticed, some people have decided that CrossFit isnt for them, and that's perfectly fine, like I said last class: Its not for everyone. But stick with it and you will see changes and results. Not just on a physcial level, but a mental level. You will form bonds within the community that are stronger than you will ever become. Stay motivated!

For Today: I will be gone, I have an airport run to make, sadly. So Sally will be there today for you. The workout is:

5 Rounds For time:
Run 400 Meters
15 Overhead Squats

If you cant run for medical reasons, wheel out the rower and do that for 500 meters. If youre rowing for meters its a bit different than rowing for calories. Set the damper somewhat low (4) and keep the pulls strong and the returns quick for a high turnover. Basically keep that wheel spinning. Best of luck to you all! See you when I get back!


Evening Class: I should be back in time for the evening class: In the VERY RARE case that I am not the workout is 100 Burpees for time. (Lets Hope I am there)

Today is my last day with Chelsea, so in honor of the occasion, there is an Actualy workout named "Chelsea" Its Every minute on the minute perform 5 Pull Ups, 10 Pushups 15 Squats....for 30 minutes. Well, because of time constraints and the fact that that much squats this early may cause EXTREME discomfort and honestly its a little unsafe, we will only be doing 15 minutes.

"Half-Pint Chelsea"
E.M.O.T.M
5 Jumping Pullups- Work on kipping if you want
10 Pushups
15 Squats
Rest about 10 minutes
then 3 sets of 10 burpees as fast as possible. Rest 2 minutes between each.

Then Handstand Practice.

How's It going to work for you all when I am gone? You will follow the same regimen that the Lunch class has. They will be posted the night before or day off. You guys may be left without a trainer, but the workouts are straightforward and basic, I am relying on you all to form up and meet for this...When I get back, be ready. A new group of people will be rolling in on the first of September! If anyone has any questions, give me a call at 327-301-1346. I am on call 24-7! See you all very soon, Ill be posting pictures!

WOD: 18July2011

I used a picture of Zach Morris and Alyson Hannigan because the REAL Zach and Alyson don't have a Facebook, Sooooo I did what I could with what I had.


Today, we have the sad duty of saying goodbye to two of our knowledgable coaches. Zach and Alyson have been helping out from the get go and over the past month they have made coaching a lot easier and they will be missed!

In honor of the help they have selflessly provided to the group, I saw it fitting that we do a workout out custom built by them. Here it is, blame them, not me!

As Many REPS as possible in 12 minutes. (Its a two man team workout)

One team memmber does Wall-Balls while the other does overhead walking lunges for 20 meters. Switch positions when team-mate returns. Every minute on the minute, its 5 burpees.

The score is the number of wall-balls completed. If you are confused, we will cover it more in depth this evening. Make sure ou all thank Zach and Alyson BEFORE you start this workout, because afterwards, you will not be able to formulate clear thoughts or sentences.

WOD: Wednesday 29June2011:

This will be every ones first real "BenchMark" Workout. What does that mean? Well, It means, first and foremost, WRITE IT DOWN. I cannot stress it enough. The times, weights, distances etc are all tangible results and you WILL see times improve and weight increase. Period. Today, you meet "Nancy" and she is a witch:

5 Rounds
400 Meter Run
95lb Overhead Squat x15 reps

Our warmup will be a little bit shorter this time because this is a longer workout, with plenty of running throughout. Much of the warm up will focus on opening up the shoulders and hips. Looking forward to seeing you all there!