Rhonda, Katie and Nancy after the Ladies Session WOD. Welcome Katie!Run 400 Mtrs
Max Reps Pull Ups
As many rounds as possible in 20 mins.
We had a number of pull up PR's on the first rounds today. Fun times.
Coach is sore already from his am set!
Friday, July 31, 2009
Thursday, July 30, 2009
Air Conditioning is ON and working great.
Jesse and Amy just rocked the Monthly Monster.
Endurance, strength, heart, head...it took all of these things and more.
Good work both!
WOD
4 X 400 mtr run
100 sit ups
100 push ups
100 K'bell Swings 55/30lbs
Partition however your body suggests is wise. Get all the work done anyway you can and post your time. Go!
Wednesday, July 29, 2009
Tuesday, July 28, 2009
Today we do
"C i n d y".
And....all you wonderful weather focused folks....
(you know who you are.....no worries though ....the wonderful, endless, dark, wet and short days of
November through February are coming....hang on)
It is NOT too hot to train.
CROSSFIT EVERETT IS AIR CONDITIONED!!
Now get in here.....it's nice.
we'd love to see you.
Remember to hydrate today and remind those around you to do the same things.
If
Grandma or Grandpa
are alone.....
check on them
and make sure they drink their water!
Monday, July 27, 2009
Kettlebell Mini Clinic
Kettlebell mini seminar
Weds at 4:30 and 5:30 sessions.
All CFE members and guests (over 18yrs old) are welcome.
No WOD that day beyond the workout we get swinging the iron.
This will be coached by Tom Corrigan an experienced K'bell instructor and expert. Seriously!
No charge for this thing....let's all take advantage of it.
Sunday, July 26, 2009
Top Pic: Mark, Robb Wolf, Sweet Jesse and Heather before the Nutrition Cert on Saturday morning. Great day, great information.
Bottom Pic: Because he bought me breakfast at Denny's today.....we feature EZ Street Snatch dancing with 75 reps and 75 lbs. Tell me folks.....is this Strength training or Cardio training? Yep, good work. It is both.
If you are not at Crossfitter....we do not suggest that you try this at your gym.
BBQ at Heather's for CFE athletes and their loved "one". Heather has attack Ferrets that do not do well with small children and swallow dogs whole....so please no small children or animals this time......for their own safety. This afternoon. Be there.
Saturday, July 25, 2009
I am what I eat....!
Get ready to talk food starting Monday morning. Four CFE athletes (Jeff, Jesse, Heather, Mark) spent the day with Robb Wolf at the Nutrition Certification.
CFE has been around since January and it is time we introduced the food piece with greater intensity. Some of you have been working your Fran off (you know who you are!) and still not as lean as you thought you should be. We have got your number now and can help you "look good naked". The science is there....when you are ready.
All of you work to hard at your WOD's to be struggling with weight issues. Seriously. Crossfit busts your bearings and you deserve to get the results equal to your effort.
For those of you who already "look good naked" (you know who you are) then it is time to bump your performance to the next level. If you are ready.
We don't know it all, but we know enough to get you on a program that will help you loose it or get it.
What do you want to do?
Friday, July 24, 2009
No workout Saturday - BBQ on Sunday
WOD: Lynne
(death by suckage)
Five rounds of:
max reps Bench Press - body weight
max reps Pull Ups
sum of all reps is your score. Note scaling if you did. Most do.
BBQ at Heathers...Fun!
South Arlington this Sunday afternoon at 3:30ish - whenever-ish.
See Coach for the address and details.
No workout on Saturday.
Nutrition Certification!
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