Endurance Class Tuesday and Sunday!!!

Attention, attention! Late notice crossfitters sorry...Crossfit Endurance classes this week as follows:

Tuesday July 20th: 5p and 6p
Sunday July 25th: 1p and 2p
*Tentative* Friday July 23rd: 5am only...sorry gotta go to work

Thanks again everyone, for your participation thus far....I hope you're learning something beneficial. REMEMBER this is a learning process and you MUST do your drills at HOME!!
For any newcomers filming is mandatory with feedback!!
Thanks everyone,
Endurance Coach Ryan T.

WOD Tuesday 7-20-10

Warm up: 3x
Run 200m
10 pull ups
10 squats
7 box jumps
10 double unders


Strength - Deadlift
Warm up, 70, 80, 90, 85, 75% of 1 Rep Max
Reps: 10, 6,5,4,6,8

WOD
4 Rounds
500m Row
35 Dips (ring, box, bench)

One Titan of a WOD!!!

Ok, so let's be honest. Monday's WOD was B-R-U-T-A-L!!! Do I have an 'amen'? Holy Guacamole! If that WOD did not push you to your limits, you must have been asleep! And here's the kicker! This WOD can be found in the crossfit world with 5 burpees and 135#/105 rx! What?!?! All I have to say is if you even showed up to do this WOD, KUDDOS to you! Whether scaled in weight or reps or not, just doing this WOD shows heart! If you didn't get to do this WOD I think it will be worth your while to make it up.

Now I know that there were many who feel as if they 'failed'. As cliche as it sounds I still like the phrase "whatever doesn't kill you makes you stronger". Crossfit pushes you to your limits and then some! Don't be disheartened. If you gave it 110% what more could you ask for? So a HUGE applause to all who came and conquered this titan of a WOD! Keep working hard and ROCK ON!

Coach Monica

WOD Monday 7-19-10

Warm up
CFWU 3x

Skill - GHD Sit ups
3 to 6 sets of 5 to 8 reps

WOD

On the minute do 3 burpees, with the remainder of the minute do as many thrusters(#95/65) as possible.

Continue until you reach 100 thrusters!

WOD Saturday 7-17-10

CFWU
2x

With a team of two, only 1 person can work at a time, complete:

30 Front squats #135/95
25 burpees
200m run
-
40 Push jerk #135/95
20 burpees
200m run
-
50 Deadlift #135/95
15 burpees
200m run
-
60 sit ups
10 burpees
200m run

"Weekly Warrior Page" - Week of July 11th

If you haven't noticed, crossfit thrives on personal accomplishments and pushing yourself beyond what you believe you can do at times (or should I say MOST of the time). Personally, I have been a gym rat most of my life...you know, going around in circles on an eliptical machine or spin bike then working bi's and tri's one day then quads and hams the next, etc. You get the picture. I'd walk out the gym doors thinking "I did my workout, so good for me". I had sweat on my brow so I was good to go. No real goals or much of a desire to find that inner competitor. Just 'A WORKOUT'. So after being part of crossfit, as many of you know, you begin to develop those 'proud moments'...such as "Man, I deadlifted 20 more pounds than last time!" Or "Wow I can't believe I finished that WOD under 8 minutes!" Many times we want to shout it out but don't...so here's your chance!!!

I figured why not post a WEEKLY blog where CLF crossfitters can just out right brag about something great that they did this week? Be proud of your moments and share them with the CLF community weekly on this blog. Be on the lookout for the post by the end of each week! The only rule is try to choose JUST ONE moment that you really shined on! I'd really like as many people as possible to comment so to get things rolling, I'll start. See how I posted my comment below and then follow my lead!!! I'm excited to see what crossfit moment you're most proud of this past week!!! Rock on!!!

Coach Monica

WOD Friday 7-16-10

Warm up
2x
8 Back Ext.
8 GHD Sit ups
8 chest to bar pull ups
10 Pass through
10 double unders


Strength:
Your Choice of:
Press: 5-5-5-3-3
Push Press 5-5-5-3-3


WOD:
7 Rounds

4 Snatches #45/33
4 OH Squats #45/33
4 OH Lunges #45/33
15 sit ups