Schedule Update!

There will be no evening classes on Friday

and no class on Saturday morning.

Have a safe and happy 4th of July.

“Friendship is the finest balm for the pangs of despised love.”

Jane Austen

Warm-up

10-8-6-4-2 Push Press

5-4-3-2-1 Mountain Climbers

5-4-3-2-1 Supermans

20 Jumping Jacks each round

WOD: 10 rounds of:

12 Pull-ups

12 Burpees

“A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort.”

Herm Albright

Warm-up

10-8-6-4-2 Deadlift

5-4-3-2-1 Shoulder triplet

5-4-3-2-1 Squat Jumps

20 Jumping Jacks each round

WOD: 7 Rounds of

5 Clean 95lbs/65lbs

10 Box Jumps

15 Double-unders or 30 Single jumps

6am

Kevin     NFT    70lbs

Peter      14:21   95lbs

Scott      23:26   95lbs

Mike      11:12   20lb med ball x 4/25lb bar x 3

8am

Clarke    11:40    95lbs

Mindy    15:47    55lbs

5pm

Jenn       19:25    65lbs

Andy      10:49    75lbs

Andrew  15:13    95lbs

Georgie  14:14    50lbs

6pm

Joan        12:36    35lbs

“No, it doesn’t ever get any easier. You wouldn’t want it to either.”

Coach Greg Glassman

I had mentioned this CrossFit Journal article a couple of times in class so here is a link to the free download.  By the way if you don’t already have a subscription to the CF Journal I can’t say it loud enough…Get One!

Tabata My Job

Here is an abstract from the article published by

Dr. Izumi Tabata from Japan’s National Institute of Fitness and Sports.

Tabata Study PubMed

Warm-up

10-8-6-4-2 Press

5-4-3-2-1 Wipers

5-4-3-2-1 Knees to elbows

The WOD: Tabata This and Tabata That

For twenty seconds do as many of the assigned exercise as you can - this is followed by a ten second rest period.  This will be done for eight intervals, four minutes of work per station with a one minute rest in between stations.

The exercises are:

Row

Squat

Push-up

Mountain Climber

6am

Kevin

Scott

Andy

Peter

Mike

7am

Hillery

Jason

8am

Mindy

Tony P.

James

Carmen

5pm

Bethany

Tim

Georgie

Clarke

Sarah “C.”

Andrew

6pm

Andrea

Joan

Mike G.

Elia

“Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew - again with the basics - this time paying closer attention.”

Coach Greg Glassman

Warm-up

10-8-6-4-2 Squat

5-4-3-2-1 Triple Extension

5-4-3-2-1 Turkish Get-up(pvc)

WOD: 5 rounds of

10 Thrusters

20 Abmat sit-ups

6am

Caitlin         6:36   35lbs

Kevin           9:24   40lbs

Scott             8:25   55lbs

Mindy           7:56   35lbs

7am

Hillery          5:59   35lbs

Jason             5:12   55lbs

Agnes            7:32   25lbs

Mike              8:20   pvc

8am

Andrew         6:36   55lbs

5pm

Bethany         7:29   25lbs

Ted                  7:24   55lbs

Sarah “C.”    5:44   40lbs

6pm

Joan               10:08   25lbs

“Friendship is like peeing on yourself: everyone can see it,

but only you get the warm feeling that it brings.”

Unknown

Today was another make-up day of a suprisingly popular and brutal WOD. It’s a good thing these three had each other for support.

WOD: 21-15-9 reps of:

Kettlebell Deadlift

Kettlebell Swing

Kettlebell Press

Mindy          7:32      53/35/18

Jenn             7:49      55/35/18

Nate              6:37      53/44/26.5

“It takes a long time to bring excellence to maturity.”

Publilius Syrus

WOD:

Row 350m

30 Abmat sit-ups

20 Push-ups

20 Slamball

20 Supermans

30 Abmat sit-ups

Scott          6:48

Peter          6:53

Mindy        6:03

Hillery       5:01

Jason          4:13

Andrew      4:31

Andy A.      4:20

Sarah “C.”  5:15

Ted               5:49  16lb ball

Heidi            6:32

Georgie       6:16  16lb ball

“We improve ourselves by victories over ourself. There must be contests,

and you must win.”

Edward Gibbon

WOD: 5 rounds of:

6 Hang Power Cleans 95lbs / 65lbs

9 Knees to Elbows

12 Burpees

Peter          18:07 Rx’d

Agnes         13:12 35lbs

Jason         10:42 Rx’d

Tony P.       13:57 Rx’d

James          8:54 Rx’d

Brian           9:57 Rx’d

Bethany      12:16 25lbs

Jenn             15:11 Rx’d

Sarah “C.”   8:29 Rx’d

Clarke           9:02 Rx’d

Mike G.         12:56 65lbs

CFT Make-ups

Joan     CFT 380   DL 175/P 65/Sq 140

Elia       CFT 410    DL 185/P 85/Sq 140

As springs comes to and end I feel it’s important to take a walk making sure to stop and smell the medicine balls. ( I could’nt find any roses)

Today was a very, very active rest day.  We took our medicine balls for a walk stopping to do squats, mountain climbers, front squats and jumping jacks.

“I like weights. You know where you stand with them.  Well, sometimes you’re lying under them, trying not to let them crush you, but you see, you KNOW they’d crush you if they could. There’s honesty.”

T. Campbell & Gisele Lagace

Today’s WOD is a two parter, first part:

21-15-9 reps of:

Kettlebell Deadlift

Kettlebell Swing

Kettlebell Press

second Part:

Row 350m then Run 400m

Kevin          6:16     55/35/26.5

Peter           5:31     53/35/26.5

Sarah E.     11:39   44/26.5/18

Scott            7:46    53/35/26.5

Agnes         10:46   44/20/15

James         4:26    53/35/26.5

Tony P.       4:25    55/35/25

Jason           4:43   53/35/25

Heidi           6:29   35/26.5/20

Bethany      7:30   35/20/18

Georgie       7:40   53/35/18

Joan            8:09   44/26.5/12

Elia              8:47    44/26.5/15

Mike G.      7:03     53/35/20

Clarke         7:36     53/35/26.5

Jenn           CF Total make-up

CFT 500   DL 260/P 70/Sq 170