Thrusters/Sit Ups

10-9-8-7…1

Thrusters 95#/65#

Sit Ups

 

“If there is no struggle, there is no progress.” – Frederick Douglass

Skinny FatCrossFit Southbay

**Schedule Changes:  Starting this week, Saturday classes will be at 11AM, 12PM and 1PM.  Intro Class will be at 2PM.  Also, beginning next week there will be no Intro on Wed at 7:30PM.**

Everyone in this group has a great setup position for the med-ball clean:  proud chest, weight in the heels, tension on hamstrings.  Great work gang!

10 Rounds

3 Hang Power Snatches

10 Burpees

Rest 1.5 Mins

**You will have :30 to get the work done.  If you finish before :30 is up, you get extra rest.  Goal is to complete all 10 rounds in the allotted time.**

 

“A man who wants to lead the orchestra must turn his back on the crowd.” – Max Lucado

Why do you CrossFit?  The answer will be slightly different from person to person but some examples could be:  to be fit, to be healthy, its fun, I like a challenge and many more.  I think we can all agree that we CrossFit because we want to increase our fitness and become healthier so we can live longer, healthier lives.  This goes hand in hand with why at CFR we promote a healthy, nutritious diet.  Exercise alone is not quite enough to reap all of the benefits of this awesome program.  If we eat a good diet of healthy food and exercise like we do we not only feel and look better, but we dramatically reduce the risk of diseases and becoming sick.  It’s hard enough to find the time to workout and eat healthy, especially when we live in a society that promotes poor nutrition and suggests simply taking a pill to fix a problem.  Watch the video below and think about the state of our society/government.  Do you want to be part of the norm, and just get a prescription to fix your problems?  Or do you want to continue on the path you’re on knowing that if you work hard and take your life into your own hands you can live a long, happy, FIT life rid of pills?  Post your thoughts to comments.

Front Squat

Front Squat:  3-3-3-3-3

-then-

KB Waiter Hold:  :30 on left arm/:30 on right for 3 rounds

 

“If you don’t design your own life plan, chances are you’ll fall into someone else’s plan. And guess what they have
planned for you? Not much.”
– Jim Rohn

Do you drink soft drinks?  You might not want to after reading this!

7:30PM getting busy on some deadlifts!  Nice work, gang.

AMRAP 15 Mins:

5 Deadlifts 225#/155#

10 Push Ups

15 Double Unders

 

“If you don’t have time to do it right, when will you have time to do it over?” – John Wooden

“Goats”CrossFit Lisbeth

What did you think of the Team WOD on Saturday?  Post to comments.

Rest Day

Rest Day/Make Up/Skill Work

10:00AM – FOUNDATIONS

11:00-1PM – OPEN GYM

12:00-1PM – OLY LIFT

 

“We can’t help everyone, but everyone can help someone.” – Ronald Reagan

Making Time for Good NutritionFast Paleo

**Please be aware that starting 9/12, the North side of the intersection at Crooks and Avon Industrial will be closed for roughly 2 weeks.  You MUST go North on Crooks and turn left onto Avon Industrial. Please give yourself a few extra minutes when leaving your house so you don’t show up late (we all know what that means 🙂 **

Team WOD

In Teams of 2 or 3 complete the following for time:

50′ Bumper Plate Carry (345#/240#)

100 Wall Ball Passes (20#/14#)

50′ Bumper Plate Carry (345#/240#)

150 Sit Ups

50′ Bumper Plate Carry (345#/240#)

200 KB Swings (24kg/16kg)

50′ Bumper Plate Carry (345#/240#)

 

“An ounce of practice is worth more than tons of preaching.” – Mohandas Gandhi

Omega 3 in Fish vs. Omega 3 in OilStronger, Faster, Healthier

**Please be aware that starting 9/12, the North side of the intersection at Crooks and Avon Industrial will be closed for roughly 2 weeks.  You MUST go North on Crooks and turn left onto Avon Industrial. Please give yourself a few extra minutes when leaving your house so you don’t show up late (we all know what that means 🙂 **

Elizabeth

21-15-9

Cleans

Ring Dips

 

“Winning isn’t everything, it’s the only thing.” – Vince Lombardi

Top 10 CrossFit Mistakes – CrossFit Inception

Matty with a pretty solid split jerk!  High active shoulders, neutral head, weight on heel…nice work Matty!

 

**Please be aware that starting 9/12, the North side of the intersection at Crooks and Avon Industrial will be closed for roughly 2 weeks.  You MUST go North on Crooks and turn left onto Avon Industrial. Please give yourself a few extra minutes when leaving your house so you don’t show up late (we all know what that means 🙂 **

Split Jerk

Split or Push Jerk:  1-1-1-1-1

*Extra Credit will be available

 

**Watch the 2011CrossFit Games tonight on ESPN 2 at 8PM**

“What you do today can improve all your tomorrows.” – Ralph Marston

The Car Salesman Speaks… – SPC CrossFit

Notice how aggressive this athlete is at driving himself under the bar…especially on the jerks (2nd and 3rd lifts).  Incredible speed and power!

 

**Please be aware that starting 9/12, the North side of the intersection at Crooks and Avon Industrial will be closed for roughly 2 weeks.  You MUST go North on Crooks and turn left onto Avon Industrial. Please give yourself a few extra minutes when leaving your house so you don’t show up late (we all know what that means 🙂 **