Warm up + 3 L-sit attempts. Hold as long as possible.
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
The VCF gang at the Firefighter's 5k run.
Click here for this week's schedule. ***There is only one morning class on Tuesday (6am), please plan your week accordingly.***
“Success comes from knowing that you did your best to become the best that you are capable of becoming.”
16 comments:
This pic is awesome! It shows just how much our gym has grown in the past year. You all rock!
I have put Cooper's run on our Upcoming events. Check out the link....it will be a really great race for a really special boy who passed away last year. This race will be for him and for all the EMS personnel who helped that day, and who help our community everyday. Let's do it together!
Don't forget to tape your hands for this wod!!!!
How do you do a one-legged squat? Is that like a pistol?
P.S. Our new improved website is coming soon. It is going to be awesome!
Amanda, yes silly. A one legged squat is a pistol, we did them all last month.
My bad!
Wow... tough decision. I have never done "Mary" and would like to try it, but I love to do WOD that I have done before to compare my times/rounds. Hmmmmmmmmm.....
Wade
Hey everyone looks like you all did amazing on the 5k! I am so proud of everyone for doing it. I am here to report that the half marathon went well. I ran it about 30-45 min faster then planned. I did it a little under 2hrs and 8 min. I will know the exact time when they post the results. But I ran the whole way and didn't puke. I wore my VCF zip hoodie in the beginning so I was representing. U will all laugh at my inability to walk because my calves and shin muscles no longer work so I waddle like a duck. Great work everyone see u Monday!
Jessica
Jessica
Well I did it!! I completed the CPAT. All I have to say is it was pure HELL!! lol I have to admit I wanted to quit several times. But because of Crossfit I did not. I think everyone should try a CPAT at least once. And thanks to Jeanie for coming and cheering me on. My friend got some pics of me so I will get them posted on facebook.
I have to say Mandy did awesome! She pushed through the last two events which is where most people quit. Way to go Mandy!!!!
Way to go Jessica on your half marathon. That is awesome!
Good job Jessica! Send us pics if you have some. :)
Good job Mandy! I don't think most of us know what the CPAT is though. Send us some pics! :)
Okay so this recipe I am about to share is not zone. But I can't help it, have to share with you all. For one of those cheat days. hee hee Enjoy!! Don't hate me lol lol
Chocolate Cherry Dr. Pepper Cupcakes
*2 ¼ cups of Dr. Pepper
*2 cups of sugar
*2 ½ cups of cake flour
*2 eggs
* 4 ounces of unsweetened chocolate
*1/2 cup of maraschino cherry syrup
*1 tsp baking soda
*1 tsp baking powder
*1 cup of unsalted butter(2 sticks)
*pinch of salt
*1 ½ tsp of cinnamon
*1/4 cup sour cream
Preheat oven to 325. In a medium size sauce pan bring Dr. Pepper & cherry syrup to a boil. Place chocolate and butter into a bowl and pour hot Dr. Pepper over, cover, and let sit for 10 minutes. Whisk mixture till smooth. Stir in sugar, salt, cinnamon, baking soda, baking powder, vanilla, and sour cream. Add flour in 2 parts alternating with the eggs and whisk till smooth. The mixture will be runny…but tasty. Fill cupcakes and bake approximately 15-20 minutes or until skewer comes out clean.
7 Minute Cherry Frosting:
*4 egg whites
*1/2 tsp cream of tartar
*2/3 cup of maraschino cherry syrup(you may need more)
*2lbs. confectioners sugar
*1/4 tsp salt
Throw everything into a Pyrex bowl…. Except don’t use all of the cherry syrup here. Start with ½ and beat with a hand held electric mixer for 1 minute. Place bowl over a pot of boiling water(be sure not to let the water touch the bowl…just the steam) and beat on high for 7 minutes adding more cherry syrup as needed to obtain desired consistency. Be sure as you are beating that you are also scraping down the sides of the bowl. Do not let the mixtures set over the bowl as frosting will soon turn into a large merinque cookie. See this couldn’t be easier. Oh yeah, don’t forget to top your cupcakes with a cherry!
Mandy, I still want your cranberry dip recipe from the Christmas party. :)
I ran into the gym real quick to do "Cindy" today. 17 rounds +5pu + 5 pushups. The same as last time! (I lost count and couldn't remember if I did 17 or 18 rounds, so I'm going with 17). I was so impressed with everyone's rounds from this am....great job! Ori was in the lead with 20 rounds. I hope you are all as tired as I am now. I couldn't lift my arms to shield the sun at my son's baseball game. :)
I'm sure the night classes killed it too. Will...what did you get???
Nat, I got 16 +5+5. I got no excuses, you beat me fair and square. Next time! :)
I got a PR today. Last time I did it I did 11 rounds with the gray band and this time I got 11 rounds +5+10+2 with the green band. :)
Congrats Melanie! Will, great job! I thought you would beat me for sure.
Natalie, you're making us all look bad!
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