October...

is right around the corner...many might say who cares? Why am I talking about October? It's only the beginning of August, right? But Nicole and Chris, a most fabulous couple are getting ready to tie the knot on October 4th!!! Congrats! And even a bigger congrats for finishing out your 1/2 hour training session today! They did a little workout I picked up at my first visit to CrossFit Fort Myers...

Burpees & WBS (Nicole:10lbs/Chris:20lbs):

This workout runs every minute on the minute for 30 minutes.

Start with one rep of each movement on the first minute, then add one rep every minute thereafter. Example:

Minute One: 1 Burpee, 1 WBS
Minute Two: 2 Burpees, 2 WBS
Minute Three: 3 Burpees, 3 WBS
Minute Four: 4 Burpees, 4 WBS etc ...

Continue as long as you can adding one rep to each movement until you "miss" - until you can no longer complete all the reps within one minute. At that point you re-start on the next minute, beginning at one rep and adding up again. Your total number of reps is your final score for this WOD.

Nicole 156
Chris 163

AWESOME work!!!!!

See you Friday!

FRAN...

Jason met Fran...on Sunday
I believe he's checking his pulse in the picture!

See below for some new times!
The 6am CrossFit Class took on Fran early today!
Awesome work guys! see you next Wednesday!

21-15-9
Barbell Thrusters (95)(65)
Pull-ups

65lb 8:43-Jason
65lb 6:18 - Paul
65lb 9:13 Kevin
65lb 8:01 Tim
65lb 9:03 Ed
65lb 5:03 Geoff
40lb 20:30-Patti
45lb 8:00-Orla
45/40 9:55- Nicole
95 rx'd 6:47 -Christian

rx'd 7:55-Aimee
I took just under two minutes off my previous time!

And to put us all to shame...click here to check out some CrossFit "kids" doing Fran!
And Check out FirefighterFran!! Click here to be inspired!

Comfort Zone...

Are you happy with your fitness routine? Are you getting the results you want? If not, you are not alone, that is the frustration with so many people today...most people stay inside their comfort zone, but in order to make a positive change in your life you need to take a step outside of that comfort zone and expand your boundaries. I saw something today which reconfirmed why I love what I do and why I love helping people get outside of that comfort zone in into the unknown, beyond the boundaries...in essence, RESULTS!! Results do not come with out some sort of pain, physical, maybe mental, possibly psychological.

Studies at the University of Chicago by Mihaly Csikszentmihalyi, author of Flow: The Psychology of Optimal Experience, concluded that the highest achievers are those who consistently push themselves out of their comfort zones. Instead of withdrawing to their comfort zones when they don't get immediate positive results, they force themselves to stay at this awkward, uncomfortable and painful (but higher and better) level of performance until the pain finally subsides and they become comfortable at the new higher level.

Never look at something and say you can't...you can!
Saying you can't is like giving up before you are actually given the challenge...
And don't bother saying "can't" in my presence or just drop and give me 10 "honest push-ups"...Laura and Jason can attest...I believe Nicole still owes me a few....

Patti, way to step out of that that comfort zone today!
You inspired me!

A Team Deadlift Workout!

Way to perfect the Deadlift everyone!

Two teams-
Team 1- Pam, Jason, Tonya, Trisha, Beth, Tim
Team 2-Hanna, Laura, Nicole, Doreen, Gerard, Flavia

Perfect form with the "broomstick" must be completed first by all members of the team!
Move on to 5 reps @ 65lbs, complete perfect form next...
Move on to 3 reps @ 95lbs, complete perfect form next...
Move on to 5 sets 10 reps each set @ 135lbs, the entire team must complete perfect form or they go back for "rehabilitation"...the "broomstick"
Team must finish 800M together and 120 honest push-ups (20 each) to win....

We had only about a 10 second difference! Team 2 won by just about 5 push-ups!

Everyone, way to perfect the Deadlift!!! Click here to watch some perfect form.

A few notes on the Deadlift, it is unrivaled in its simplicity and impact while unique in its capacity for increasing head to toe strength! Regardless of weather your fitness goals are to "rev-up" your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance or maintain functional independence as a senior, the deadlift is marked as a shortcut to that end! -CrossFit Journal August 2003

CINDY

As Many Rounds as Possible in 20 Minutes:
5 Pull-Ups
10 Push Ups
15 Squats

Nicole-11 rounds

Click here to watch a Mini-Cindy Demo for 20 minutes.

CrossFit slogans...

"It's so competitive you will create your own blog"...Orla
"Size Doesn't Matter ... Time Does"
"This is gonna suck...but in a good way"...Patti this one is for you
"Show up to Throw up"...CrossFit Fort Myers

Please post other ideas/slogans for CrossFit KOP T-Shirts...we are going to get the T-Shirt presses rolling soon!

Shoulder Press/Push Press/Push Jerk

Single Modality Day- Big W for Big O

We introduced Orla to some Olympic lifts today!
40 on Shoulder Press
50 on Push Press
50 on Push Jerk

Jason
95/100/110

Aimee
75/90/95

Click here to take a look at the tri-panel of the exercises!

Meet "NANCY"

5 rounds for time:
400M Run
15 Overhead Squats (95)(65)
11:01...can you beat it Rx'd? Click here to watch the video!

Orla-14:17
Patti-27:15
"Big O and Big P...beautiful squats ladies, next time are adding weight here!"
Nicole-23:16 (20lbs)
Aimee-18:50 Rx'd

Geoff-15:28 (40lbs)

Ed-18:15 (40lbs)

Doreen-17:45 (30lbs)

Jeff-20:10 (30lbs)

Jason-23:55 (50/40/30lbs)

Laura-18:50 (30lbs)

Tim-17:38 (40lbs)

Paul-18:23 (45lbs)

Kevin-18:50 (50/30lbs)

AWESOME JOB EVERYONE!!!!

*BTW...that's not Nancy in the picture...

Aimee's Dirty 30...

Ladies and Gentlemen, our 3rd CrossFit Class at F.A.C. this was a modification and scale down from the "Filthy Fifty". We took it outside today in the heat. All exercises were 30 except the Burpees...due to the fact that someone wiped them off the board...hummm, wonder who that was? Burpees were 50
Nice work all, results below:
Orla 13:25 (those PT sessions must be paying off! Fantastic!)
Erica 13:49
Betsy 14:54
Gerard 15:13
Chengiz 15:30
Ken 15:50
Patti 16:30
Nicole 16:40
Jason 18:27
Peg and Jim DNF

CrossFit Fort Myers

A visit to Fort Myers wouldn't be complete with out a stop in at Jason Cobb's awsome CrossFit Fort Myers gym!

On Saturday we paired up with some Mixed Martial Arts fighters from Pitt's Penn Submission School and had a conditioning session. It was a modified "Fight Gone Bad" senerio with Burpees and lateral tire jumps, Wall Balls, Deadlifts, Push Press and a nice 200M sprint to finish it off! Thanks again Jason, it was a blast, I can't wait for my next visit!! If you want to see more pics of me in action check out Jason's Coaches Blog at http://cffmcoachesblog.blogspot.com/. For my F.A.C crew...check out my burpee form...that's what we are aiming for!!

P & O WOD

Tabata Squats P=7 O=11

21-15-9 for time
DB Thrusters
K-T-E
Deadlifts
Burpees

O=17:44
P= 20:10

Way to go ladies, get ready for next week...we are going to take it up a notch!