800m Run
30 Ground to Overhead 135#/95#
800m Run
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
2 times.
800m Run
Post time.
Coaching Tips: Scale load and movements to match your current fitness level. What you've got here is a couple of CF Girls with some running mixed in for fun. When you look at the workout, you see weightlifting, gymnastics and a mono-structural cardio respiratory movement. All the elements of what CrossFit exercises are supposed to be. The GTO can be a clean and jerk, snatch or any thing else that gets the bar from the ground to over your head. The 2 rounds of "Barbara" are very basic, just be sure that full range of motion is met on each of the movements. This cannot be stressed enough on the push ups and squats. Get your chest, chin and thighs to hit the deck each rep of a push up. Hip fold below knee at the bottom of a squat, as well as, reach full hip and knee extension at the top.
Reminder: There are only classes at 9:00 a.m. on Saturday and Sunday this weekend. The gym will be closed on Friday. Sorry for the inconvenience.
Come by tomorrow at noon to say farewell to long time CFEC client Richard Andersen. We will be having a special "Richard Andersen" workout, followed by a BBQ right afterwards. All are welcome.
Congratulations to James, CFEC trainer, fire fighter, husband, dad and all around great guy,for his 2 Gold Medals, 1 silver Medal and a Bronze Medal. He competed in the CA state Fire Fighter Games this past weekend. He originally wanted to compete in the CrossFit workouts they had in this year’s Games, but there was a scheduling conflict that kept him from doing that. Well done, James. The events he won were all in cycling. As you may or may not know, James trains up to 25 hours a week on his bike. He’ll only get off of it long enough to do a short CrossFit workout. Your hard work paid off,JB.
James you’re my HERO! You freakin stud!
5:15am
Emily 32:46 Rx
Monica 33:35
Dawn 38:51
Joshua 40:10
Jack 54:10
Don 31:42 Rx
Scott 36:20 Rx
James thats great!!!! Nice job! I think the moustache had something to do with it 🙂
9:00am
Dusty 40:55 Rx
Chad 36:08 Rx
Teshina 31:10 Rx
Justin 35:46
Tina 39:21
Dano34:29 Rx
10:00am
Josh 30:01 Rx
Anniken 33:58 Rx
Carissa 39:29
Julia 39:45 Rx
Rebecca 38:10 Rx
Brandon 40:52
Sabrina 42:10
Andrea 45:20
Donna 42:10
12pm
Lisa 32:25
Kevin 43:44Rx
Briley 36:18Rx
Traci 39:06
Sonya 50:10
Thanks everyone. The 70’s stashe definitely helped. I owe many thanks to Paul, Lisa and Teshina for their great coaching and help. This is proof that crossfit training works. Leading into this, I rode a max of twice a week and no more than 1 hour at a time.
I can vouch for James. I made up how much James trained on the bike. He’s just a gifted athlete with a huge heart and a willingness to lay it out on the line. Oh, he is very intellegent with his training time.
5pm
Steve A. 39:26
Brenden 38:10
Jake 36:05Rx
Mike M. 39:52Rx
Katie 38:23
Alex 39:50
Chris A. 42:52
Bill 43:40Rx
Jim D. 41:40
Yvette 37:23
Holly 39:13Rx
Lenny 42:35
Jennifer C. 41:01(mod)
Liza 2 mile run 23:47
Now I’m jumping in the pool!
Way to go James!!! Congratulations!!
Liza, come in at 7:00 to get a workout in, girl. We gotta keep you accountable and feed off your high energy. So, get in here.
Serious? Can I bring a friend? Otherwise I have to fireman carry the 50 sand bag! ha ha Phil meet me at the gym at 7am and we’ll do the New York minute together. Actually now that I think about maybe I will carry Phil and he will carry the 50 lb sand bag! ha ha See you manana!
Thankx Coach!
Thank you so much with regard to giving my family an update on this topic on your web page. Please realise that if a completely new post appears or in case any adjustments occur on the current post, I would consider reading a lot more and understanding how to make good using of those approaches you share. Thanks for your time and consideration of people by making this web site available.
Hello there, just was alert to your weblog thru Google, and located that it’s really informative. I am going to be careful for brussels. I will appreciate if you proceed this in future. A lot of other folks might be benefited out of your writing. Cheers!