1 RM on Back Squat, Press, Deadlift.
Total weight for all three lifts.
"Genius is one percent inspiration and ninety-nine percent perspiration"
-Thomas Alva Edison
Tim M.- 825
Jen C. -335
"Happy holidays to everyone!!!"
Just a reminder, Saturday (27th) class 9:00AM, Sunday(28th) 9:00 and 10AM, Monday (29th) class 5:30/6:30PM, Tuesday(30th) Open Gym 7:30PM, Wednesday (31st) class 6AM.
Results from W.O.D. 12.22.08:
Sunday 12.28-9:00/10:00AM Class
Click here for the Basic Strength Standards for Men and Women
CrossFit Kids W.O.D.
Push Press (15)
KB Swings (10)
Workout for a cause:
Click here to get more details.
The first and the best victory is to conquer self." -Plato
Perfecting push-up form.
7 Rounds of:
15 Med Ball Cleans
15 Push Ups
"Fran", CrossFit Dental
Some worked for time some worked for form.
Time results below.
Nicole, Cindy and Jen...amazing perseverance and determination today to perfect that form!
"When you come to the end of your rope, tie a knot and hang on."
~Franklin D. Roosevelt
Today you will work with a partner to complete MURPH.
-Larry Wilde, The Merry Book of Christmas
CrossFit Kids W.O.D.
Elite Fitness for Women
Quote:"The credit belongs to the man who is actually in the arena; whose face is marred by sweat and blood; who strives valiantly; who errs and comes short again and again because there is no effort without error and shortcomings; who knows the great enthusiasms, the great devotion, spends himself in a worthy cause; who at best knows in the end the triumph of high achievement and who at worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who have never tasted victory or defeat." -Theodore Roosevelt
As a child, you can do anything. The future is an unwritten story, unencumbered by the fetters of harsh reality. Belief is easy to come by, as simple as hearing or seeing. Potential is infinite, and always given its due.
As we get older, living is no longer an exercise in blind faith. Doubt creeps in, and skepticism finds its way into our minds. The world gives us our knocks, and with each blow, the bounds of reality narrow. The vernacular of the impossible impregnates our speech and infects our actions, until we stay with the safe, the pleasant, and the known, afraid to push back against the unfamiliar and the difficult.
This unfortunate evolution leaves us unsure of our abilities, scared to display incompetence and unwilling to attempt the unknown. Terrified of another hard knock, we display only those traits with known rewards and certain payoffs. We become small and weak as the chains of doubt weave themselves into our lives. [keep reading]
2 Rounds of Each Set:
"If you only do what you know you can do-you never do very much"
- "It is that little bit of insanity that keeps us all sane."
- "DO or DO NOT. There is no Try."
- "Show me your snatch."
- "My sport is your sport's punishment."
- "What doesn't kill you makes you stronger."
- "Don't judge it, just do it."
- "A great pleasure in life is doing what people say you cannot do."
- "Routine is the enemy."
- CrossFit (kros-fit) Being in such a state as to be or seem ready to do or to suffer something.
- "If it was easy it would be your mom"
- "Work hard. See results."
- "Don't just do it. Do it for time."
- "Our women warm up with your PR."
- "There's fit and then there's CrossFit."
- "Where blowing your WOD in under 3 minutes isn't a bad thing."
- "got calluses?"
"Show Up to Throw Up"
Schedule of Events:
Watch this Box Jump! of Lu's 48" tire jump. Not bad, considering that's like 76% of her height.
"Pain is weakness leaving the body."
Wall Balls (14/20)
KB Swings (25/35)
"Exercise and recreation are as necessary as reading, I would say rather more necessary, because health is more important than learning."
30 Seconds Push Press (45/65lbs)
30 Seconds Box Jump
30 Seconds Rest
Continue rotation for 20 minutes, record reps during 30 second rest time.
Total reps for both exercises for total team wins.
Three athletes per team.
CrossFit Kids "Fran" by Conner Martin(mov.)(wmv.)
CrossFit Training Presence (mov.)(wmv.)
The Politics of CrossFit
"You cannot discover new oceans unless you have the courage to lose sight of the shore."
5 Rounds of-
11 Ring Push-ups
11 Box Jumps
6 rounds of-
11 KB Swings
"Self-trust is the essence of heroism"
"Coming together is a beginning. Keeping together is progress.Working together is success."
KB swing 35
*a note from all the Wall Balls were the hardest!!
Quote of the Day "Open your eyes, look within. Are you satisfied with the life you're living?"
Hannah swinging the 35lb KB...
50 Walking Lunges (15/10)
30 KB Swings (35/24)
10 Box Jumps