This video is actually the last FGB during the last CF Cert at the historical CFHQ. Hope everybody had a “fun” time during the last FGB at CFNSC for 2008.
I am starting a pool right now about who can guess the number of people who will show up for the 1st workout of 2009 @ 9am 1/1/09. Not sure of a prize yet, any ideas?
Workout:
FIGHT GONE BAD
It’s funny when everyone walks into the gym and looks up at the white board and then proclaims “This doesn’t look so bad”, it’s a daily occurrence. Then about 1/4 into the WOD the plots against the trainers become fairly audible along with the occasional f bomb. When the WOD is finally over and everybody has their wits about them the anger subsides and the appreciation start to come out. Every so often we are even graced with the gift of a sweat angel.
Today however, we were blessed with a most unusual gift. Somebody decided….well let’s just let the picture do the talking. But first take a look at today’s WOD.
Workout: as many rounds in 20 minutes of
10 - DB push press (45#/30#)
15 - box jumps (go big)
20 - walking lunge steps (10 ea leg)
as promised, and no it’s not that so keep it clean this is a family site. We do kids workouts too.
Peter and John Zwart getting in a familiar CrossFit starting position. It is impossible to overstate the importance of a “set” back and maintaining back angle throughout the dead-lift. Technique is of greater importance than time, if you practice solid technique the gains you make will express themselves in better times for most WODS.
Workout: For Time
3 rounds
row 500, 15 DL,15 KBS
(m,225#-w,135#) go heavy for the KBS
Deana is a local ER nurse who came in after she treated J-Dogg after an allergic reaction caused him to take a header into the tile floor. True to Jogg’s-D style, he took the opportunity to recruit her to CFNSC. And as far as I can tell she is always smiling and having fun.
Workout: random exercise chipper
Just take some random exercises, throw in some arbitrary numbers for reps and stagger the start so each person is chasing the one in front of them.
The back story on this guy is that he was a lumberjack his whole life. At the time of this video he was 56 years old. I’m no horticulturist, but those look like they are really heavy.
Workout: For Time
9 rounds
5-DB Deadlifts
5-DB thrusters
5-pull ups
5-HSPU
run 100
Thanks to all of our friends at CFNSC for all you do. You are an amazing group pf people and we are truly blessed to have you.
Workout: for time
12 days of CrossFit
1-burpee
2-turkish get ups
3-paralette pass throughss
4-box jumps
5-push ups
6-air squats
7-situps
8-wall balls
9-double unders
10-K2E
11-pull ups
12-mountain climbers
To the guy who got me introduced me to Scotch, well to be completely honest I am going to blame Dan for my habit, as well as a lot of things in the future.
In all honesty though, it would be a boring future without Dan. So here’s to Dan a great friend, partner, trainer and a few other things too. Happy Birthday, have fun with the early classes this morning.
Workout: for time
“Elizabeth”
Eric, is not only reinforcing the pull up standard, he is upping the ante.
Setting and maintaining a higher standard is what seperates greatness from mediocrity.
Workout: for time
3 rounds
row 500
25 each of pull ups, box jumps, KBS
Matt, Steve and Stephen doing double duty on a Sunday morning.
Workout(s) - first
50 wall balls -
run 200
25 ring dips -
row 500
25 ring dips -
run 200
50 wall balls
then 10-9-8-7-6-5-4-3-2-1
med ball cleans and box jumps
.