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

WOD

21-18-15-12-9-6-3

Overhead Squats

Sit-ups

Great job ladies! Keep it up, I can see the change happening with each new WOD.

Phrase of the week!

In doing your work in the great world, it is a safe plan to follow a rule I once heard on the football field: Don’t flinch, don’t fall; hit the line hard. -Theodore Roosevelt

Burp....ees!

Burpee's can be a lot of fun! Music definitely helps, I will keep that in mind. Please notice that they are doing regular full extended burpees. Everything that I told you ladies still stands. You only have to get 1 cm off the ground, and we clap our hands to ensure that full extension at the top.

http://www.youtube.com/watch?v=7MGljX4bbps

Running!

Please watch the video provided below and pay attention to before and after methods. Listen for pointers and think of what you look like when running. I will try to bring a camera so I can record some of your poses.

http://www.youtube.com/watch?v=zKVrK1QtDo0

Turkish Get-ups

I have posted 2 videos below on the proper way to perform a Turkish Get-up. Please note how the weight stays in the same location throughout the entire process. Balance is key in this exercise because it brings about stability.

http://media.crossfit.com/cf-video/CrossFit_MartoneTGU2.mov

http://www.youtube.com/watch?v=ztTOn0rSMis