1.05.2010

CrossFit Lite Class


W.O.D 1.6.10
3 Rounds for time of:
20 Hang Snatch (45#/75#)
20 Wall Balls (14#/20#)

Sub Max Strength:
Hang Snatch
5 at 50% of your 1RM
5 at 60% of your 1RM
5 at 70% of your 1RM
*if you don't have a 1RM (one rep max) Hang Power Snatch we will work according to your level and ability.

Free January:
Detox Workshop at 7:30PM with Jen Fugo

Read:
Setting Goals by Cindy Handler

Video:
CrossFit 215 gets some local press.

Quote:
"He who has health has hope, and he who has hope has everything."
~ Arabian Proverb

Results:
Sam Rx + 30 reps 16:39
Aimee Rx + 20#WB 11:59
Jim C. Rx 16:12
Tim P. Rx 9:07
Jen S. Rx 20:10
Megs Rx 16:03
Kerry Rx 13:16
Rob Rx 14:10
Curin Rx 14:43
Mike B Rx 15:57
Hannah Rx 14:19
Chris S. Rx 15:23
Miranda Rx 15:25
Laura Rx 15:56
Nikki Rx 13:19
Jason Rx 15:20
Steph Rx 15:26

Joe D. 65#/14# 13:49
Kevin M. 65# 21:44
Lisa 35# 19:46
Kim 22#/33# 24:38
CC 10:37
WW 65# 16:27
Olan 14:39
Nicole 15#/10# 11:26
Maureen 25#/8# 14:16
Melanie 20#/12# 16:34
Plentus 65#/20# 18:23
Granny 35# 13:36
JZ 55# 15:44
Todd 45# 14:58
Sarah 22# ???


9 comments:

  1. Ok, this is going to be the weirdest request that I have ever made, but I am about 99.9% sure I broke my toe last night...does anyone have a fenced in yard that I can borrow for a few days?? I promise to clean up after my dog.
    I will shovel snow for you the next storm we get.

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  2. Miranda - I dont have a fenced in yard but I'm willing to do some dog walking if that would help!

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  3. Thanks Nikki! I tried to walk Beeze this morning and I made it about 20ft and was almost in tears :( He is such a high energy dog that he requires a 30-45min walk everyday. And I have been doing that and have had no problem with it, until last night.

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  4. Miranda, same with me. I am near by and can help out if you need anything!

    Make sure you tape the injured toe to the one next to it to stabilize it and take ibuprofen every 4-6 hrs to help with inflamation.

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  5. Aimee...the crossfit lite class is really a great place for people to get started! It's a great opportuninity for parents and children to workout together! A real intergenerational event!

    I have to tell you, Jovina LOVES her Crossfit Class. She looks forward to it so much. She wakes up on tuesdays asking about it:-) Her ethusiasm rivals my own! So glad she has this opporunity. Thanks!

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  6. Thanks Dr. Megs! I taped it to all my toes!

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  7. Absolutely Steph! It's a great dynamic in that class! Her enthusiasm is awesome! 2 a day and she's only 3...let's get her ready for Aromas in 2028!

    Miranda hope the toe gets better!

    Bring Beeze the box...someone will run him on the warm up!

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  8. Cracking up about Aromas in 2028! Go Jovina!

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  9. Jason always says we'll never break the equipment if we drop it but he never mentioned toes Miranda! Ouch!! I broke 2 toes a few years ago (slipping getting out of a hot tub) and it takes some time to heal. RICE- (rest, ice, compression and elevation). Hope you feel beter soon and find some help with your pooch. I wish I had a yard!

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