CrossFit Emerald Coast

Total Fitness

Special 7AM WOD:
CrossFit Total
Backsquat 1-1-1 reps
Shoulder Press 1-1-1 reps
Deadlift 1-1-1 reps

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9AM WOD:
"Jolie's Whoop Ass Challenge"
5 rounds for time of:
- 7 pullups
- 7 thrusters, 75#
- 7 burpees

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We had an awesome CrossFit Total class today with 8 participants!  Every single person achieved at least one PR during the workout (some achieved PRs in the warmup sets)!

 
Kristen at the top of a beautiful 225# deadlift for a PR

Great 9am class this morning as well.  We had many comments stating, "That was tougher than I thought it would be!"  Great intensity to the finish from everyone!
   
A quick shot from the 'Whoop Ass Challenge" WOD this morning

 

What's In A Name?

"Three Miles of Death" - as named by Joel B
For time:
run 1 mile
rest exactly 3 minutes
run 1 mile
rest exactly 3 minutes
run 1 mile

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Compare to 080611

More Changes!

- Yesterday we changed our morning classes for March to 6:00AM, however, after some feedback, it seems that a compromise of 6:30AM classes will suit most everyone!  So, for the month of March, classes will be held at the following times:
    Mon-Fri 6:30AM, 4:00PM, and 5:15PM
    Sat 9:00AM (and will still be free for any 'first timers')

- We are making some major changes to our class and price schedule starting April 1st.  Please inquire next time you come in for class.

- Finally, we are sad to announce that tomorrow morning will be Ali's last workout with us!  Now that she's finished with school, she's moving on to bigger and better things.  We wish you all the best Ali!  Keep up the strong work - you are a very talented athlete!

 
Ali working the superman position for training her pullups

See No Weakness, Hear No Weakness

Complete as many rounds as you can in 20 minutes of:
- 4 muscle ups (sub 12 pullups + 12 dips)
- 8 kettlebell swings, 2 pood/1.5 poos (men/women)
- 12 GHD situps (sub 24 abmat situps)

Post number of rounds completed

OK everyone, there are some changes coming up in the months to come!  For March we have a schedule change.  We will be dropping the 7:00AM and the 6:00PM classes.  Classes will be held Monday through Friday at 6:00AM, 4:00PM, and 5:15PM and Saturdays at 9:00AM for the month of March.

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A shot from our 'ladies only' heat yesterday afternoon

Fast and Light

"Christine"
3 rounds for time of:
- 500m row
- 12 deadlifts, bodyweight
- 21 box jumps, 20"

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Here's a video of Pat Barber of CrossFit Santa Cruz rocking this WOD a while back:

If That Doesn't Do It...

"Barbara"

Five rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

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Compare to 081004

Have you seen today's Affiliate Weblog?  Wendy's recent video is highlighted there!  Check it out:  http://www.crossfit.com/cf-affiliates/2009/02/tuesday_090224.html!

Reminders:  Don't forget to sign up for the CrossFit Total by Wednesday night if you want to participated!  The CFT will be held as an additional AM class at 7:00am this Saturday.  We're only going to have 9 slots available and there very few remaining!  Email mike@crossfitemeraldcoast.com or sign up at the gym!  Click HERE for more details.

 
Mike and Wendy rowing hard during a WOD last week

Jump and Land

Clean
1-1-1-1-1-1-1 reps

Compare to 081028

Here's a video of Mike and Kimberly doing this WOD a few days ago:

Just One Mile

For time:
25 kettlebell swings (M:1.5 pood/W:1.0 pood)
200m run
25 pushups
200m run
20 kettlebell swings (M:1.5 pood/W:1.0 pood)
200m run
20 pushups
200m run
15 kettlebell swings (M:1.5 pood/W:1.0 pood)
200m run
15 pushups
200m run
10 kettlebell swings (M:1.5 pood/W:1.0 pood)
200m run
10 pushups
200m run

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Great turnout this morning.  Its always great to see some new faces! 

At Least It Is Friday

20, 19, 18... ...3,2,1 reps for time of:
-squats
-sit-ups

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If you're joining us at Mike and Kimberly's place tomorrow night for the BBQ, please email MIKE if you need driving directions!

 
Nick, Daniel, and Medea tearing up a row during yesterday's WOD

What's The Best Part?

Three rounds for time of:
- 500m row
- 21 burpees
- 400m run

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For those of you heading over to Mike and Kimberly's on Saturday night and need directions, please email us at mike@crossfitemeraldcoast.com and we'll send you a map!

Don't forget the special CrossFit Total class coming up on Saturday the 28th at 7:00am!  You'll need to sign up by Wednesday the 25th to get your spot reserved!  Email Mike if you want to attend!

 
Will at the top of a strong push press - always nice to get something near bodyweight overhead! 

Its All In The Hips!

Push Press
3-3-3-3-3-3-3 reps

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A quick glimpse of yesterday's tabata pushups