Saturday 7-4-09
Happy Fourth of July Everyone. Please be safe and have a great day with friends or family today.
I have changed the video of the week. Take the time to watch it and Thank someone who protects you today.
I have also posted an article in the comments section. I know it's long but please take a few minutes and read it. It's worth the time and is very well written.
Today's workout will be Races to 50 Reps. You will get your choice of exercises. Burpees, Wall Ball, or Pull Ups. (as always if you'd like to do more than one you are welcome to)
We will begin 5 people on the same clock in a race to 50 Reps. When one person gets to 50 everyone stops. The winner is done at that point. Everyone else gets 1 minute rest and then races again to 25 Reps. The winner of that heat is done and steps out, the remaining people now race to 10 Reps, etc... It behooves you to win early.
I will try to get people set up into evenly matched races. If you have people you specifically want to compete against call them and set it up. It will be a fun format as long as everyone comes in ready to race.
Friday 7-3-09
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Hey everyone, Just wanted to give a quick update on a few things.
We will be closing at 5:00 pm today, but will be open regular hours tomorrow. Sorry for any inconvenience this may cause.
So for an update to the Deadlift Contest so far we have lifted 190,540 lbs. I think that we need a goal. How about 3 Million Pounds. With the Fourth of July weekend coming up I thought I'd give you guys a relative reference point. 3 Million Pounds would be the equivalent of lifting the Statue of Liberty 6.5 times.
The Competitive Kids Punch cards are in and available for purchase. They are $100 for 10 classes. Classes will begin on July 14th after Nick and I return from The CrossFit Games. Don't wait till the last minute to get the cards.
Tomorrow's WOD should be fun and will be different than any others we have done. We will be pushing the competition factor up a little bit. I'd like to start workouts at the beginning of the hour, but of course will run them between as needed also. The exercise races going on tomorrow will be fun, and the workout will be quick if you win your heat. Trust me..you want to win your heat, Push it hard and it will be over quick.
Today's Workout will be 3 Rounds for Time:
"Dumbell Fran"
21, 15, 9 Rep Rounds
DB Thruster 45m/30w
Pull Ups
Thursday 7-2-09
Today's Workout will be 3 Rounds for Time:
21, 15, 9 Rep Rounds
SDHP 75m/55w
Push Ups
Double Unders
10:1 Conversion today for Doubles to Singles
Wednesday 7-1-09
Today starts the Deadlift contest. There will be bars set up in the gym. Make sure you log your reps and the weight lifted on the sheet. You can use this for your WarmUps, WODS, or Cool Downs. Let's see how much total weight we can Deadlift this month.
Today's Workout will be 5 Rounds for Time:
20 Wall Ball 20m/14w
20 Box Jumps
Tuesday 06-30-09
Last day to go fishing everyone. Tomorrow starts the Deadlifts.
Today's Workout will be 5 Rounds for Time:
1/4 Mile Run
10 Squat Cleans 135m/95w
Make sure you go into a full squat when you catch the clean. This is not meant to be a power clean.
For more articles see the archives in the left column ->
