21-15-9
Back Squat
HSPU
~All workouts are scaled to each individual's fitness level~
World class fitness in 100 words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman-founder of CrossFit
~Greg Glassman-founder of CrossFit
10 comments:
What, no pic?
Oh that's because I'm creating a good one of you, and it's taking some time in photoshop to do :) MUAhhhhhh!
LADIES......The Holy Cow boutique is this week and LaRobyn, one of our new B.A. Crossfit women, has a booth with super cute purses! It is called the Parade of Purses. Don't miss out!
Also ladies....if you are a Twilight Fan...Mandy is hosting a premiere party for the New Moon movie and some of the girls have been talking about having a gym girls night out and go see the movie together. Mandy...would you post the link for us? Thanks. We should all go, it will be fun!
www.eventsbyalice.com There are different package deals. The night before they are having the Mitch Hansen Band doing a concert. It will be a lot of fun. The ladies have all been putting in so many hours to make this event a blast. If you want to go together as a gym then we need to agree on one of the times. The sooner you buy tickets the better. They are on sale.
Did she have a booth at the Legacy Center last week? I bought an awesome purse there. It is the peace sign done in the fake diamond look. The only one on the shelf.
Any questions let me know. I will get answers.
Oh and Natalie, Anonymous was me. I thought my name was there. Never had that happen before???? So I am hoping you are saying you are photo shopping a pic of Blake or Phil. ;)
Haha...yes, I thought you were BLAKE! :)
I liked this WOD a lot it was fun. The HSPUs killed me though. My arms got so tired I thought I was going to break my neck when I would drop to the ground.
This class this morning was awesome again. I can see some real progress. The number one thing I noticed in some people is increased strength. So keep up the good work and see you next week.
Also remember Cody is doing a basic movements class this Saturday. If you haven't been to one yet go. This class is usually an additional fee of between 100 to 300 dollars at other gyms and we do it for free.
I agree with Jason the HSPUs were the brutal part of the workout for me.
Was a good WOD as it mixed the met-con from squats and the muscle strength of the HSPUs. My shoulders are still feeling it and it's been almost 4 hours.
Yes...the HSPUS's (my scaled down version) were difficult! I am so much stronger since CrossFit! My 6 year old thinks I'm super strong and tough!
It was fun to work with everyone today. You all did very well on your back squats and HSPU. Where was all the night crew tonight???? Great job everyone!
Glad to hear you're getting stronger Jill and that even your kids think your tough! Grrrr!
Thanks Natalie for training us tonight! We never get to see you. It was a good workout. But a very quiet one. It was just Spencer and I tonight. Where was everyone?
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