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Rest Day!!!
Tomorrow starts the last month of the 2008. Have you considered your fitness goals you hope to accomplish in the next year? Think about it. Take some time to write out 2-3 goals for the first 6 weeks, first 3-6 months and 9-12 months into next year. Post your thoughts and goals to the comments and ask us how we can help you get there!
Here is Charles during his 29 unbroken bodyweight (210#!!!) bench presses last week
Deadlift 3-3-3-3-3 reps
Post loads to comments.
Rachel had an awesome first workout today, deadlifting 195# for 3 reps (185# in photo)!
Thruster 1-1-1-1-1-1-1 reps
Post loads to comments.
One rep max thrusters are an excellent exercise for coordinating maximum hip drive with a maximum shoulder press. They are both mentally and physically challenging! Heavy thrusters must be timed correctly or the load just won't make it to the top!
No afternoon classes today. If you missed the 7am class today you'll have to wait until tomorrow to get your next WOD in!
Free Workout tomorrow morning at 9am!!! If you've never trained with us before - this is your chance to give CrossFit Emerald Coast a try. Bring some water and a friend and get ready for a great workout!
Wendy catching some air
In teams of two, complete the following for time:
100 burpees
100 kettlebell swings, 1.5/1.0 pood (men/women)
100 box jumps, 24"
100 wallball shots
Post team name and time to comments
We will be having only one class tomorrow, Friday, November 28th at 7:00AM. Sorry for the late notice!!!
We had an outstanding turnout this morning! Thanks to Kath from CrossFit North Atlanta for bringing your mother and to Michael for bringing in your father to work out with us! Everyone had a great time and worked hard - you have now earned your Thanksgiving dinner:)
Happy Thanksgiving!!!
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Post time to comments.
Compare to 081010.
Don't forget: There will be only one class offered tomorrow and it will be at 8am. Please give us a "heads up" if you are planning on attending. Email us at info@crossfitemeraldcoast.com or sign up when you come in today!
Photographic evidence of weakness leaving Joel's body
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds to comments.
Compare to 081106.
Seriously, we need your inputs! Each day presents an opportunity to share your pre-workout jitters, workout results, thoughts, gripes, atta-boys, and atta-girls on the daily comments. Non-posters: You read what others post there every day, so tell us why you aren't in the habit of posting yourself -- in the comments section of course! This is your community - get involved!
OK - one more time: COMMENTS
If you are joining us for our only class at 8am on Thursday, don't forget to sign up on the board at the gym or email us at info@crossfitemeraldcoast.com by tomorrow night! BTW - you are very welcome to bring a friend or family member or two with you :)
Our newest member, Ted taking it all in after his first class workout
3 rounds for time of:
21 knees to elbows (demo)
21 kettlebell swings, 1.5 pood/1.0 pood (men/women)
21 pushups
4 seated rope climbs to 9.5ft or 21 pullups
21 box jumps, 20" box
21 back extensions
150ft walking lunge steps
Post time to comments
Remember to sign up for Thursday's Thanksgiving Day WOD at 8am. We will be closed the rest of the day so be sure to sign up!!!
Cepak hitting the box jumps this morning
Rest Day!!!
It was a tough week and we needed this day. Enjoy it - this week promises to be a good one as well!
Some reading from San Francisco CrossFit: "Your Calves Are Tight, Bro"
We just can't figure out Joel's mid-workout fascination with the ants along the sidewalk...
Five rounds for time of:
350m row
10 pull-ups
20 push-ups
30 squats
Post time to comments.
We had a good turnout this morning - Saturday classes are always fun!!! Thanks to everyone who participated!
This Thursday, we are having a pre-emptive strike against the imminent Thanksgiving Day feast. The strike will take place at 8am on November 27th. No other classes will be offered on Thanksgiving Day, so this is your one chance! Please sign up at the affiliate or email us at info@crossfitemeraldcoast.com if you plan on attending. If no takers, then no strike!
Abe and Dominick hitting the rowers during the WOD last night
3 rounds for time of:
1000m row
800m run
Post time to comments
Schedule Update: We will now have Friday afternoon workouts at 4pm and 5pm EVERY Friday and no longer by appointment!
FREE WORKOUT: If you've never done a workout with us before, tomorrow (Saturday) at 9am will be your chance to try a group workout with our regularly scheduled class! Don't worry, the workout will be scalable so that ANYONE can participate. Bring a friend and we'll see you in the morning!!!
Bill and Jesse closing out a 400m run
