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: 11August2011

Back to the Grindstone. I hope everyone enjoyed their mid-week rest day, I also hope that you all took advantage of the great weather. If not, no worries, today we will.

Lunch Class, Youll be looking at what is called a "Chipper". Definition: A series of exercise preformed once. Basically in one end, out the other. Just like a wood chipper. They are meant to be tough and testing. Certainly not a walk in the park.

For time:
40 Calorie Row
40 Pushups with hand release
40 Sumo Deadlift Highpulls
40 Squats
40 KB Swings
40 Steps walking lunges
40 Box Jumps

We will also be throwing a little competition aspect into it. There should be 4 lanes set up (depending on how many rowers the gym lets me snag) Groups of four will go, the others cheering them on and watching how they attack the workout. Start talking amongst yourselves as to who you'd like to "compete" against. I use the word competion lightly, its not about winning or losing, its about pushing youself to be the best YOU can be, and its also about encouraging others to be the best they can be. Don't cheat yourself, go through the full range of motion on the movements, proper depth, full lockout etc. Rock this workout!

Evening Class
Awwww, it's that time again, time to hit the ground running. Literally.

3x 400 meter sprints (Bring Sneakers Linnea) 2 minute rest between runs. We did this on the 19th of July, so pull out your log books and get ready to see some improvement!

Afterwards we will meet up back by the pull-up bars for this "little" smoker.

21-15-9
Squat Cleans (I will make sure everyone grasps the concept. Its been a while since we've done this.)
Tire Flips/Log Flips


Looking forward to seeing everyone. Bring an attitude.

and water.


-Cam