April 12th, 2011 Breaking Records...oh yeah!

So "Angie" came back to haunt us today...and you guys rocked it out! How exciting taking minutes off your time, using weaker bands on assisted pullups. Wade shaving the most time of 10 minutes with no assistance on pullups! Some who couldnt do 100 reps before - did it and in good time. I'm so excited I may not sleep tonight!  It made me think how many people know how much they lift, run, times, etc. about their workouts? Never have i before Crossfit or most people im guessing kept such a detailed record of our workouts. This is what it is all about, this is why we keep personal records! To see your progression is an awesome thing! I hope you are as proud to be a part of  CrossFit, as I am. This is just the beginning. It will only get better!

* So Glad to see so many signing up for the" lifestyle challenge": find out how much water you drink daily is the first goal this week and aim for 1/2 your body weight in  ounces. Get it done!

WOD
For Time:
21 deadlifts
200 m run
18 deadlifts
200 m run
15 deadlifts
200m run
12 deadlifts
200 m run
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1 minute: scissor kicks- 1 minute rest- 3x

April 11th, 2011 "lifestyle challenge"

We make a commitment to exercise, make better food choices, get more sleep, drink more water... then we are overwhelmed and forget it all! Does this sound familiar? Although very common, that is the exact thing we need to change. "Lifestyle Challenge" is a 12 week progression of healthy habits. Instead of all at once, we take one challenge a week. So how does that sound?
Sign up at the box to confirm your commitment.
Week 1 Challenge: Drink half of your body weight in ounces of water daily. (ex.:  if you weigh 150lbs. then you drink 75 ounces of water daily).

Endurance athletes: go to http://www.crossfitendurance.com/ for daily wods check with me for answers to questions. ( this is for the athlete who is training for endurance sports)
 *must be a 3 hour break between the two WOD's*

Oh and don't miss out on "Angie"
WOD: For tiime
100 Pullups
100 Pushups
100 Situps
100 Squats

April 8th, 2011 "Results are not guaranteed..... they are earned!"

CrossFit Games Open 11.3
Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk

Endurance WOD ( for athletes competing in upcoming events)
3+ Hours After  Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!

April 7th, 2011

WOD
For time 5 rounds of:
200 meter run
15 Deadlifts (145/115)
20 Knees to elbows (sub:30  abmat situps)

April 6th, 2011

WOD
AMRAP in 15 minutes of:
7 Thrusters
7 Box jump Burpees
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50 Slamballs ( not for time)

Tuesday April 5th, 2011

WOD
For time:
75 squats
50 pullups
20 ring dips
50 squats
35 pull-ups
15 ring dips
25 squats
20 pull-ups
10ring dips

April 4th, 2011 "It doesn't get easier, but you get better"

WOD
3 rounds for time:
15 Front Squats (165/115)
25 pushups
35 KB swings (25/15)
45 situps
55 Double unders