090218 – Wednesday

couldn’t have either the morning or the afternoon class run with all the rain dumping down.

but now the rain has stopped….
couldn’t have either the morning or the afternoon class run with all the rain dumping down.

but now the rain has stopped….
What’s happenin everyone! I’m back from Las Vegas…I had a big plan to get photos of myself doing handstand push ups in front of each huge hotel…but I was stuck inside all day. I was amazed at how many people in the martial arts community were blown away that we do CrossFit! Keep in mind the rules of the international martial art competition I was coaching at are to kick your opponent in the face hard enough to knock them out…my average reaction was “CrossFit…that’s intense stuff.” My answer…yeah, it’ll kick your butt.

Monday’s WOD:

“Linda” (aka – 3 bars of death) modified

1x body weight deadlift

.5x body weight press

med ball cleans

10, 9, 8….1.

Post times to comments.

dsc04841

Great job everyone!

dsc04845

New guy Taylor and new gal Michelle doing a great job on deadlifts and presses!

dsc04855

Leah cranks out her deadlifts in route to the fastest time on tonight’s WOD! Great job Leah!!!

dsc04867

dsc04859

dsc04865

Meanwhile Josh and his cousin Aaron do ring dips because it’s their 2nd class of the day…Kris made sure to kick their butt: ‘JT’: 21-15-9 of Ring Dips, Hand Stand Push Ups, and Push Ups….Yeah, just a little bit of pressing 🙂

dsc04863

Greg on the dumbell cleans…great intensity!!!

dsc04874

Michelle’s first post WOD flop!

dsc04879

But not Gavin and Aaron’s…

dsc04877

And we definitely know it’s not Greg’s!

So glad to be back…and so glad to see you all tomorrow night at 8pm!
couldn’t have either the morning or the afternoon class run with all the rain dumping down.

but now the rain has stopped….
What’s happenin everyone! I’m back from Las Vegas…I had a big plan to get photos of myself doing handstand push ups in front of each huge hotel…but I was stuck inside all day. I was amazed at how many people in the martial arts community were blown away that we do CrossFit! Keep in mind the rules of the international martial art competition I was coaching at are to kick your opponent in the face hard enough to knock them out…my average reaction was “CrossFit…that’s intense stuff.” My answer…yeah, it’ll kick your butt.

Monday’s WOD:

“Linda” (aka – 3 bars of death) modified

1x body weight deadlift

.5x body weight press

med ball cleans

10, 9, 8….1.

Post times to comments.

dsc04841

Great job everyone!

dsc04845

New guy Taylor and new gal Michelle doing a great job on deadlifts and presses!

dsc04855

Leah cranks out her deadlifts in route to the fastest time on tonight’s WOD! Great job Leah!!!

dsc04867

dsc04859

dsc04865

Meanwhile Josh and his cousin Aaron do ring dips because it’s their 2nd class of the day…Kris made sure to kick their butt: ‘JT’: 21-15-9 of Ring Dips, Hand Stand Push Ups, and Push Ups….Yeah, just a little bit of pressing 🙂

dsc04863

Greg on the dumbell cleans…great intensity!!!

dsc04874

Michelle’s first post WOD flop!

dsc04879

But not Gavin and Aaron’s…

dsc04877

And we definitely know it’s not Greg’s!

So glad to be back…and so glad to see you all tomorrow night at 8pm!
‘Tabata”

Pull Ups (or Kettle Bell Swings)

Push Ups

Sit Ups

Squats

8 rounds of each movement in a row. 20 seconds of work, 10 seconds of rest. Then move on to the next movement. Your score is the lowest number of reps you complete for each movement.

Post score to comments.

dsc04882

Everyone working on their double unders on the jump rope.

dsc04887

dsc04890

and onto forward rolls…

dsc04899

and onto head stand holds…

dsc04903

and then I’m not even sure what awesome move Kris is doing…

dsc04904

but Joe’s seem to got it…

dsc04906

not bad for the first time everyone!

dsc049081

Finally…Tabatas!!!

dsc04912

Great job on the swings Adele and also for Josh on the pull ups…

dsc04917

dsc04919

Leah and Greg know that sit ups only count when you get vertical and a full range of motion. Great job you two!

dsc04921

Intensity…it’s where the results are!

dsc04930

dsc04932

Aaron fighting hard to keep his Tabata pull up score high!

dsc04934

Kris makes sure everyone is getting the most out of their WOD while Adele finishes up her grueling Tabata sit up!

dsc04937

What…no pictures of Greg after the WOD you ask? We’ll never know because I had to take off and took the camera with me…until Wednesday night….

dsc04938

Peter getting some 6am Tabata swings in while Ryan does Tabata pulls

dsc04940

Awesome job, guys!

dsc04942

dsc049431

6am Tabata sit ups definitely counts as hardcore! Way to bring it!

See you all Wednesday