Archive for November, 2011
Just a reminder for those of you who are Husky members. Your membership ends on Dec. 1st. It does not cover you through finals week. If you wish to continue your membership you need to let me know what you would like to do.
Also, don’t forget about CFS sweatshirts for sale! Get them while supplies last!
Hope you all enjoyed “Cindy.” She can be brutal. You will see her again in a bit so we can get some names up on the score board. The top 3 men and women will go under each “named” WOD. You gotta earn your spot on the board. Only RX WODs get up there. So push yourself.
back squats (95/65)
Ok. Last time I scheduled “Cindy” I tricked you guys. But I mean it this time. We are really doing “Cindy.” Don’t forget that next week is the end of our Paleo Challenge. A ton of you never came in for your 2 week check ups. So you might be out of the running. You need to come in for you final check up and do “Fight Gone Bad” again so we can compare your scores!
5 sets of 3 reps
20 min AMRAP
5 pull ups
10 push ups
15 air squats
Well, we are back at the gym today with our normal schedule. How did you do over the break? Did you stick with Paleo? Or did you give yourself a few cheat days? I gave myself a couple cheat snacks. But while I was visiting family in Delaware I visited CrossFit First State. Wanted to give them a shout out and say what a great facility they have and amazing owners. My Aunt and I had a great time and I picked up some new tricks. Might try some out this week! If you are ever in Middletown, Delaware you need to stop in. So let’s get back in here and work off some of that T-Day weight!
5 sets of 3 reps
Knee Tucks with toes on rings
There is a link on the right hand side of this page for At Home and Travel WODs. No equipment? No excuse! A lot of these wods don’t require equipment. Have some fun with them over the break. Happy Thanksgiving and I will see you all on Monday!
I hope all of you have a Happy Thanksgiving over the break! If you are still around, make sure you stop in and get a last workout today before you head home and stuff yourself with turkey and goodness! CFS will be closed from Thursday to Saturday. Normal schedule to resume on Monday. I am participating in the Manchester Road Race on Thursday morning. I know a couple of you said you were doing it too. Hope to see you there!
50 power snatch (75/55)
30 ab mat
20 pull ups
Don’t forget before you leave for break to come in and get your 2 week Paleo Check Up! I’ve already taken a few measurements and I am amazed at some of the results. If you’ve been putting in the work and being disciplined you will see it pay off!
5 rds for time
15 DB thrusters (30/20)
**If you ordered anything from Cross Cuisine for pick up today let me know ASAP**
Don’t forget about our short week! CFS will be closed from Thursday to Saturday this week. Back to normal schedule on Monday the 28th. There will be a link posted on the site for At Home WODs. WODs you can do with little to no equipment so there is no excuse.
Also, we’ve come to our halfway point in our Paleo Challenge. Make sure you come in before you leave for the break and get your measurements taken. I’ve already done a few and I can’t believe some of the results. I can’t wait to see your “before” and “after” pics.
4 rds for time
10 pull ups
15 box jumps
20 wall ball (20/14)
Just a reminder to those of you who are going to be around next week, CFS will be closed from Thursday November 24th to Saturday November 26th for the Thanksgiving Holiday. I hope you all enjoy the time off!
15 min AMRAP
6 pull ups
10 ab mat
20 walking lunges with DB (40/30)
This is a great blog I took from Shoreline CrossFit and it holds true in every aspect of life. But especially true here. Don’t take offense when I start taking reps away. I want you to have perfect form before you start loading the weight on a bar. You will only have RX next to your name on the board now if you perform every movement to full depth and locked out. Let’s set the bar high here and keep raising it.
“We Have Standards….
When we tell you to lock your arms out a jerk, don’t get angry.
When we tell you to clear the pull-up bar with your chin, don’t roll your eyes.
When we erase the Rx that you might put next to your name because we saw you accept half-reps, take it in stride.
When “get lower” is yelled across the gym, smile and do it.
Because you see, we have standards.
As a teacher, I don’t give good grades to my students just because they simply turn in the assignment. I never dated guys simply because I needed someone around for the time being. And as a business owner, I (we) don’t just hire coaches because they simply passed their Level I certification.
There are standards.
You like your friends, admire your spouses, and are proud of your children when they demonstrate that they have standards.
Why should this be any different at the gym???
I don’t want a coach that pats me on the back when I do a crappy job. Gumdrops and rainbows aren’t going to make me a better athlete, and they sure as hell aren’t gonna get me to the CrossFit Games.
Be happy that we have standards. It will make you better and keep you gettin’ where you want to go…
20 push press (95/65)
15 push press
10 push press
5 push press
Nice job yesterday with those burpee bar jumps. Another treat to make those burpees more fantastic! And a little running in the rain feels good! I’ve got more tricks up my sleeve. Hope you are ready.
Today is Bonnie’s last day at CFS for a while. She is heading back home to Maryland. Give her a shout out on here and let her know how great she did! You are welcome back anytime Bonnie and you were a pleasure to coach!
If you ordered anything from Cross Cuisine that is scheduled for pick up today let me know asap!
3 sets of 5 reps