Warm-up + Pistol practice
Thrusters
3x5
**PLEASE DO NOT DROP YOUR WEIGHT FROM OVERHEAD!***
Nancy, Laura and Amanda
Crossfit Endurance:
Choose ONE of The Following Sports:
Swim:12min
Bike:24min
Run:20min
C2:14min
Cover as much distance as possible. Terrain and incline are your choice.
Remember to scale as needed. Ex: If you're not ready for a 20 minute run, run 10-15 minutes.
11 comments:
Jim H. said...
Happy 15th to Nat and Jason! You're the best. Thanks for your dedication to fitness and sharing your passion with all of us to make us better and healthier.
Phantom to the ones they call "Natalie and Jason"...
I couldn't help but notice that there have been recent good wishes being sent your way in relation to your 15 years of apparent bliss as husband and wife. Even I, the Phantom, can acknowledge your victory. I bless your union from the bowels of the VCF facility, where I currently dwell in darkness (It's late and I can't find the light switch). I, too, have a soft spot for love. Unfortunately, my soft spot can be located right where my butt should be. That's why I've come to you. That's why I trust you so... Only you, with your true Viking philosophy, can free me from a body of flab and goo. And on that note...Happy Anniversary!
Phantom, out...
Happy Anniversary to Jason and Natalie, hope it was a good day for both of you.
Phantom, there's a light switch at the top of the stairs if that helps. If you're any farther than that you are on your own for a light switch amigo.
Phantom to the one they call "Will"...
Found it! Thanks...
It was getting a bit creepy here in the dark all by myself. I know what you're thinking. Shouldn't someone called "Phantom" be at home in the dark? You'd think so, but being a Phantom is a lonely proposition. It's not all it's cracked up to be. Wait...let me grab my violin. (Insert emotional, sad orchestration in d minor, here)
It's a difficult life, but one I've chosen. Soon, however, I will be free. You see, I've been closing in on a catch phrase that will release me from the chains that bind. Soon...very soon...
Phantom, out...
Waiting.......
http://www.scientificamerican.com/article.cfm?id=carbs-against-cardio
This is a good article about fat and cardiovascular disease. Maybe the medical community will start to figure it out now
Phantom...how about "Sweep the leg."
Jason and I were watching 'The Karate Kid' the other night. Classic.
Phantom to Natalie...
You avoided the obvious "wax on...wax off". Good for you!
I like the way you think.
Phantom, out...
Phantom to everyone...
I just noticed I keep signing off with "Phantom, out..."
That's kind of a catch phrase, right?
Yes, I know. It's a mixture of slightly gay and Ryan Seacrest (who I believe IS slightly gay). I'll keep thinking...
Phantom, not in...
Phantom to everyone...
"Not that there's anything wrong with that"
Another catch phase!
Okay so I was feeling pretty good today. Got 100# on my thrusters. And then Mrs. Strong women Heather walks in. She is gonna smoke my weight. lol
I wanted to invite all my crossfit gals to do belly dancing. It's $40.00 for 6 weeks. Her studio is in Alpine. You can just keep signing up every 6 weeks. It is soooo much fun. If you are interested let me know. Right now they are on Wednesday at 6:00 and 7:00. She said if she gets enough sign ups then maybe it will be more. It is a blast!!!
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