You ladies rocked!

Warm-up: Tabata bicycle ride with half way resistance. Peddle as fast as you can for 30 seconds, 30 seconds rest

WOD:

5 Push Presses

10 Reverse Dips

15 Burpees

3 Rounds for Time (Anna did 4)

Results:

Kathleen: 8:45

Anna: 9:19

Jennifer: 9:04

Yvonne: 9:21

"They always say that time changes things, but you actually have to change them yourself." - Anonymous

Monday is here baby!

Welcome back to Crossfit athletes! I am very excited to continue working on getting you to where you want to be. Some of you have come a long way over the summer and I expect the hard work to continue on throughout this fall semester.

For those of you who are trying this out for the first time, get to know your new classmates. It wont be long before you're pushing them and vice versa. The kind of bond that Crossfit builds between people is unexplainable. But in the end it is awesome! If you have any questions or concerns about anything please ask. I can't wait to see more personal testimonials.

Crossfit = Stronger body, Stronger mind, Stronger health and longevity.

August 27, 2009

Warm-up

1 lap around wellness center

15 Push-ups

15 squats

PVC pipe drills

• Overhead squats (15 reps) holding each rep
• Sumo-Deadlift High Pulls (15 reps) holding each rep

WOD

Work on a weakness of yours. For me it was Hand Stand Push-ups.

3 sets of holding a hand stand for as long as I could

Ladies,

I am so proud of each and every one of you for choosing to get healthier and sticking with it. Think back of when you ladies first started at the beginning of the summer. Nobody really knew what was to become of this journey. It's funny when you think of the mental aspect of Crossfit and what it has taught us. I remember the 1st day of class you guys were only concerned about finishing the workout. That quickly turned into worrying about not being too sore the next day because everyone still had to go to work. You ladies would try to talk to the 6 a.m. class to try and get a hint as to what the workout would be. The thing that makes me most proud is that you never let anything intimidate you enough to quit. Before I knew it, you ladies were hungry for more every class and the elements that we worked on became basic movements that you ladies were perfecting. I am so proud of you all! Please keep the hunger to become healthier. You now know what it takes to do real fitness!

You don’t have to get it perfect - you just have to get it going. Babies don’t walk the first time they try, but eventually they do. -Mark Victor Hansen

Let's Compare

1st time 2nd time
Anna 5 rounds 8 rounds
Laura 4 rounds 5 rounds
Belinda Absent 5 rounds
Renee Absent 6 rounds
Maureen "Mo" Absent Rode the bike

Nutrition Seminar

Just a reminder for anyone interested in some valuable nutrition information, we will be having a class tomorrow (Aug 1, 2009) at 9:00 a.m. sharp.

Laura and Anna,

Great job this afternoon with the heavy set of presses. Keep up the intense focus to become healthier.

Everyone else,

Be there on Monday! Do not let all the hard work slip away.

Fight Gone Bad (The 1st one)

I am so proud you guys showing up even after hearing about this from the 6 a.m. class. Whenever you hear rumors of how nasty a workout is or how hard and sore their muscles are, I think today you would just grin and say to yourself, "I can't wait for mine". Keep it up ladies! Your lives are changing right in front of your very own eyes.

	Athlete	Laura Munoz
Exercise	Round 1	Round 2	Round 3
Wall Ball	26	30	32
SDHP	14	17	15
Box Jumps	34	27	30
Push Press	19	19	22
Row	4	6	4
Total	97	99	103	299

	Athlete	Anna Fuentes
Exercise	Round 1	Round2	Round 3
Wall Ball	34	30	27
SDHP	47	37	35
Box Jumps	23	20	19
Push Press	23	29	17
Row	7	5	6
Total	134	121	104	359

	Athlete	Belinda Richter
Exercise	Round 1	Round 2	Round 3
Wall Ball	16	18	20
SDHP	16	16	17
Box Jumps	10	11	11
Push Press	13	17	16
Row	14	10	12
Total	69	75	76	220