by ali

Workout Friday January 23rd, 2015

January 23, 2015 in Workout of the Day by ali

“Change is the law of life.  And those who look only to the past or present are certain to miss the future.” 

-John F. Kennedy

 

***IMPORTANT***  Don’t forget we’re having a farewell potluck party tomorrow morning for Rich.  We’ll be playing ULTIMATE FRISBEE in the park out back at 9:00am and then eating around 10:30 -11:00.  Don’t worry if  you can’t be here right at 9:00 come by when you can!

Best of luck on your new adventure with the Navy Rich.  It has been great working with and getting to know you.  We know that you’re going to do great!

A. Bench Press 4 X 2; Rest 3 Mins

B1. Bicep curl 21′s X 2

B2. Banded Push Downs X 21

Article -> Knowing is half the battle.  I like this article mostly (is that even a word?) for the picture. Haha!

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Ali, Tom & Rich (In order of attractiveness)

 

 

by ali

Workout Thursday January 22nd, 2015

January 22, 2015 in Workout of the Day by ali

“Success is the result of perfection, hard work, learning from failure, loyalty and persistence.” 

- Colin Powell

 

Strong Man Stuff

 

Check it out.  All of these look delicious I can’t wait to try these…

 

Andrew Clegg
by ali

Workout Wednesday January 21, 2015

January 21, 2015 in Workout of the Day by ali

“All the days that you wake up, you got one job, and that’s to get better every single day.”
- Derrick Rose

 

EMOM 21 Mins

1st Min – Run 100m – Carry something heavy

2nd Min – KB Swings X 10

3rd Min – Push Press X 5

Article -> Do This, Not That!

Kela & Kaitlyn

by ali

Workout Tuesday January 20th, 2015

January 20, 2015 in Workout of the Day by ali

“Intelligence is the ability to adapt to change.” 

- Stephen Hawking

 

Fran Intervals X 4

2 Mins of Work 4 Mins Rest
9 Thrusters
9 Pull Ups

 

Article -> What ONE WORD would define the meaning of or goal for your life?

Feole

by ali

Workout Monday January 19th, 2015

January 19, 2015 in Workout of the Day by ali

“Many are stubborn in pursuit of the path they have chosen, few in pursuit of the goal.” 

Friedrich Nietzche  

 

A. Front Squat 4 X 2; Rest 3 Mins

B. 12 Mins of TGU

 

Article -> Are you enjoying the life you are currently living? For the love of the game.

Congrats to our racers!!

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KP and Meth both PR’d their marathon!!

 

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DT and CT both PR’d theirs too!  It was their first 13.1 mile race.

 

 

Workout Friday January 16th, 2015

January 16, 2015 in Workout of the Day by Tom Colvin

“Your friends will believe in your potential, your enemies will make you live up to it.” 
― Tim Fargo

A1.  Bench press 4 Sets X 2 Reps; Rest 1 Min

A2.  Wall walk X 1 or Wall Runs X 30 Seconds; Rest 2 Min

B1.  Triceps Skull Crusher 4 Sets X 8 Reps Rest 1 Min

B2.  DB Biceps curls X 8; Rest 1 Min

Video-> Sleep

Workout Thursday January 15th, 2015

January 14, 2015 in Workout of the Day by Tom Colvin

“If you work hard and study hard. And you fuck up. That’s okay. If you fuck up and you fuck up, then you’re a fuckup” 
― Justin Halpern

 

Zercher Carry 4 Sets X 50M – Heavy Yo

 

3 Min Running Clock

400m Run AMRAP Thrusters With Remaining Time

Rest 2 min

 

3 Min Running Clock

500m Row AMRAP pull ups With Remaining Time

Rest 2 min

 

3 Min Running Clock

400m Run AMRAP Burpees With Remaining Time

Rest 2 min

 

 

Video-> Crossfitters doing CrossFit…Man this video makes me cringe.