**There is no 0730 class today**
AMRAP in 20 minutes: (As Many Rounds As Possible)
10 pull-ups
21 kettlebell swings
10 push-ups
Compare to 8/5/09
Great pull-up Ori!
We've posted this article before but it's worth reading again.......Don't Quit.
This Saturday at 8am is a Basic Movements class. This class is mandatory for all new members. Please try to attend if you have not made it to a Basic Movements class yet. We will be teaching the fundamental movements of Crossfit.
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9 comments:
This is a great article. I really wanted an excuse not to come in today. I did 400m lunges on Tuesday evening knowing that I wanted a put my legs through something horrible. 14ish minutes later the goal was accomplished.
Now I'm trying to get my legs to cooperate as they feel more like a Thanksgiving hams attached to my hips and affixing on my knees.
Maybe an AMRAP 20 is the medicine I need.
Boy do I look fat in that picture at the top of the page. :D Just got done with all the requirements at Officer Candidate School and will be graduating and getting my commission as an Army Officer on April the 8th. I will also be going to Arizona as I was lucky enought to branch Military Intelligence (an oxymoron I know). I haven't been able to CrossFit much these past 5-6 months but I have still lost weight just pushing hard and eating the best I could. Monday I officially can go back to 3 on 1 off.
I am down to just under 200lbs and am nearing my goal weight of 185 at sub 10% body fat. Maybe I should come visit when I get back out there. :D
Today was definitely an "off day" for me. I was dragging through the whole WOD, but I pushed through. I am so glad today is my "Friday". I get to sleep in tomorrow!!!
Wade
Hey Rockey:
Good to hear from you! Be careful coming back to CrossFit from Army PT. Scale way back on your weight, and don't look for any PRs soon. I felt like I pretty much had to start over. I pulled an adductor muscle trying to squat around 75% of what I was doing in the spring before I left, and my heavy days are still far from my max weights. I am an old man however, you'll probably re-adapt much sooner.
Wow! What a great workout today. I am excited that I survived my first offical CrossFit workout and that the feeling in my arms has returned so that I can type. Thanks everyone for being so welcoming and thanks Will for being such a great motivator! I am addicted!
Jeanie, I'm glad you didn't turn around and walk out when you saw me. Mandy said you had a pretty surprised look on your face when you saw me. Good job on your first WOD. Jeanie is one of the recruits who has the chance to see the warm fuzzy instructor side of me this semester. Hopefully you found I can act half way human. ;)
Got the chance to meet James' wife Emily (sorry if I spelled it wrong). James and her did great. Hope we get to see you alongside James on a regular basis. Strong work to everybody this evening. Phil, your pullups looked really good this evening. Mandy did all kipping pullups for the first time in a WOD so I'm pretty proud of her!
Blake, I was hating you this afternoon after I saw the weight you used on the KB swings. Being the idiot I am I tried to keep up with your weight and suffered alot more than I really wanted to.
Good to hear from you Rockey, drop in sometime. Glad to hear you're still maintaining your weight. Hope all is well with you and your family.
BTW- do you ever hear from Darryl?
Dave, good job on the 400m lunges. I've done that one a couple of times and you can't walk right for days after. :)
I have to brag about the girls in am classes today...they all did great pull-ups and great chest to the ground push-ups. Great job.
Great job to everyone for keeping up your intensity through such a "long" wod. :)
Rockey, it was great to hear from you on our blog. I hope everything is going well for you. It sounds like you are really staying the course with everything keep it up and drop by the gym when you are in the area. Take Care.
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