“The best things in life must come by effort from within, not by gifts from the outside.” -Fred Corson
Great job on the WOD today everybody! We will have class New Years Day at 10:00 am! Please take every precaution to have a safe evening and have an awesome time!
Let’s start 2010 with a metric ton of fun on tomorrows WOD!
321-GO!
WOD
“ANNIE”
Double Unders
Sit Ups
50-40-30-20-10
For Time
“Learn what you are and be such.” - Pindar
“The great and glorious masterpiece of man is to know how to live to a purpose.”- Michel de Montaigne
Pr’s for Andrea, Megan, Jen, Jessica, Dorey and Sonja! You are all
Fan Freekin Tastic! You all fight through every WOD and you continue to make such HUGE strides I can’t wait for 2010!
M.E. Push Jerk
2-2-2-2-2
WOD
10 Cleans
20 Burpees
8 Cleans
16 Burpees
6 Cleans
12 Burpees
4 Cleans
8 Burpees
2 Cleans
4 Burpees
For Time
“No man can produce great things who is not thoroughly sincere in dealing with himself.”- James Russell Lowell
PR’s for Megan, Sonja, Melissa, Ginger, Sandra and Dorey! You are all kicking Butt! You are Strong Ladies and I couldn’t be PROUDER!
Great programming and hard work will keep em coming Ladies!
Functional movements are multi-joint, whole body movements. Rather than isolating movements to any one or two joints, functional movements take a system of joints through a full range of motion. These movements are found everywhere in life, which is what makes training them so crucial to independent living. For example, lie on the floor and count the number of joints you use to lift yourself to a standing position. This is why we find isolation exercises so laughable – the sum is greater than it’s parts.
M.E. Overhead Squats
3-3-3-1-1-1
WOD
10 Man Makers 40/20
25 Weighted Sit Ups (10kg)
200 Jump Rope Singles
3 Rounds For Time
“In putting off what one has to do, one runs the risk of never being able to do it.” - Charles Baudelaire
This was taken before the mileage!
It was awesome having Meredith (Megan’s twin)
with us this run and look forward to her crossfitting
with us this week! She felt her first one last week!
8.52 miles later! We were supposed to run
7 miles today and coach Laura calculated wrong!
We are exacctly were we are supposed to be and
it proves that crossfitting absolutely works! You
all are sooo strong that you added 2.52 miles extra
without batting an eye! You are all superstars and
I’m sooo proud to be running along side all of you!!
I can’t wait to watch all of you on March 20th!
