Two rounds for time of:
- 40 box jumps, 20"
- 40 situps
- 40 double unders
- 40 burpees
- 40 push press, 45#/35# (men/women)
- 1 hill run
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Remember, there is only one class this afternoon at 4:30PM!
Essential Info
Equipment
- Christian's Fitness Factory
World-Class Fitness in 100 Words
- ■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. ■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. ■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. ■ Regularly learn and play new sports.
« February 2009 | Main | April 2009 »
March 2009
Friday, March 20, 2009
Thursday, March 19, 2009
Oly Style
Clean & Jerk
1-1-1-1-1-1-1 reps
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Don't forget there are only two classes tomorrow (Friday, March 20th): 6:30AM and 4:30PM
Congrats to Medea for completing her first Rx'd Fran yesterday - complete with KIPPING pullups!
Wednesday, March 18, 2009
Its All You!
Today you have a choice! Choose your favorite or least favorite workout and do your best! Excluded WODs: TSE, FGB & Linda or anything too equipment intensive. You can choose from any of the benchmark WODs or any WOD you've loved (or hated) in the past at CFEC. While it is always fun to do your favorite WOD, please consider that doing your least favorite will likely have the most benefit to your fitness!!!
For a list of the 'girls' and 'heros' click HERE
Please come in ready today - the clock starts 20 minutes after the class starts so have a workout and warm-up strategy in mind!
Post your WOD of choice and results to comments
Don't forget: This Friday's classes will be at 6:30am and 4:30pm only!
Wendy cheering on Bill moments after she finished a strong 'Helen' this morning
Tuesday, March 17, 2009
Sound Familiar?
21, 15, 9 reps for time of:
- power snatch, 95#/65# (men/women)
- ring dips
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Don't forget: This Friday's classes will be at 6:30am and 4:30pm only!
Sometimes we all feel like this poor barbell at the end of the WOD!
Monday, March 16, 2009
Rain? What Rain?
For time:
- 400m run
- 21 thrusters, 135#/95# (men/women)
- 21 pullups
- 400m run
- 15 hang power cleans, 135#/95# (men/women)
- 15 handstand pushups
- 400m run
- 9 overhead squats, 135#/95# (men/women)
- 9 burpees
Post time to comments
Some announcements:
First, we have a schedule change for this Friday: we will only be
having one afternoon class at 4:30pm. The morning class is still on
for 6:30am as scheduled!
Now the tough news: We are closing our doors this April 1st. We've decided to change our business model and, unfortunately, that means our little slice of fitness paradise will be going away soon. We will continue to run our daily classes as scheduled until our last day, March 31st.
If you would like to get some CrossFit in before we close our doors, we will take new members until the end of the month, however, we still require that you take our 90 minute foundations session first. Please email us at info@crossfitemeraldcoast.com for more details.
Tentatively, we plan on offering training from a location in Niceville starting again in May--so stay tuned for more details soon.
Thank you to everyone who trained with us at CrossFit Emerald Coast. We hope you enjoyed your time with us over the last year!!!
Kim and Kristen showing no fear of today's weather patterns
Saturday, March 14, 2009
Scared of the Rain?
Three rounds for time of:
- row 350m
- 10 burpees
- 15 dumbell thrusters
- 20 kettlebell swings
- 25 squats
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Joel at the top of a heavy thruster last Monday
Friday, March 13, 2009
One Round Is Half Way!
30, 20, 10 reps for time of:
- burpees
- pullups
Post time to comments
Our 4pm class giving the WOD their best
Thursday, March 12, 2009
Stick The Landing!
Push Jerk
1-1-1-1-1-1-1 rep
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Here's Shon getting a taste of his first thrusters last Monday -- We think he likes 'em!!!
Wednesday, March 11, 2009
How High?
Today we had two choices:
WOD #1:
Complete as many rounds as you can in 20 minutes of:
- John Simms Parkway sign run (~160m)
- 5 box jumps, 32"
- 12 kettlebell swings, 1.5 pood/1.0 pood (men/women)
WOD #2:
Complete as many rounds as you can in 30 minutes of:
- 5 pullups
- 5 ring dips
- 15 situps
Post you WOD of choice and number of rounds completed to comments
Its becoming warmer outside and the chalk use is up! We posted this a while back, however, the recent 'snow storms' that we've noticed under the pullup bars lately remind us to bring it up again. Check out CrossFit Boston's amusing, yet informative article on the use of chalk here: How To Use Chalk
Nick showing us how 32" box jumps are done (with plenty of room to spare!)
Tuesday, March 10, 2009
Go For Three
Deadlift
3-3-3-3-3 reps
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Bob at the top of a heavy deadlift during the recent CFT
Upcoming Events
Quotes
- "We don't have the agility of gymnasts, the power of a weightlifter, or the endurance of a marathoner but we have more agility, power, and endurance than any gymnast, weightlifter or marathoner. We do your stuff almost as good as you, you can’t do our stuff at all and we do stuff neither of us does way better than you can." -Greg Glassman, aka "Coach"
