090219 – Thursday

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.

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Great job everyone!

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

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

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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 🙂

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Greg on the dumbell cleans…great intensity!!!

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Michelle’s first post WOD flop!

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But not Gavin and Aaron’s…

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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.

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Everyone working on their double unders on the jump rope.

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and onto forward rolls…

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and onto head stand holds…

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

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but Joe’s seem to got it…

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not bad for the first time everyone!

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Finally…Tabatas!!!

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

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

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Intensity…it’s where the results are!

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

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

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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….

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

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Awesome job, guys!

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dsc049431

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

See you all Wednesday
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
Last night’s WOD was awesome. It was a Team WOD, where you could actually use your strengths in a movement to help teammates where they are deficient…it…was…awesome (Chris Farley anyone?)!

Wednesday’s WOD:

Team Work Out

3 Rounds for Time:

500 meter Row

30 Burpees

400 meter Run

30 Wall Balls

Make Teams of 4 and have 1 person at each station. If all team members finish the station at the same time, they can all rotate together. If one person finishes early or if one person is behind, teammates that have finished their station can help ‘share’ their reps (i.e., your teammate has 10 burpees left and you finished your 500m row…you can either rest and wait for them to finish burpees…or you can split them up so they can rotate sooner).

Post time to comments.

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Brian turning our his Tabata pull ups and Simon on his Tabata push ups in the ‘Nooner’ class…my sister gave it that name…I’m not sure what to think.

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Great improvement on those anchored sit ups, Brian!

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The Nooner class. guaranteed to make going back to work seem way easy!

And From the 7pm Class:

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Our “Team WOD”

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Teammates waiting for their next rotation…

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New guy Mike making the Wall Ball disappear

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You always push just a little harder when you have teammates helping you! Look at that intensity on their faces…that’s some WORK getting done!

Keep it up Greg, Aaron,  & Leah!

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New guy Michael on the way to full extension!

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Great job Christine & Joe!

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Almost there!

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Adele LOVES burpees!

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Joe, Josh, and Christine rowing at full speed!

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Kris encouraging Michelle to finish strong.

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Now that I’m uploading all of these photos…I guess it was a pretty long work out…but you all ROCKED IT!!!

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I just can’t help myself…

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Leah on the floor means Kris is happy!