March 23 - 28

CrossFit Workout – ¼ Mile Run
3 attempts to get your best time…

"Every artist was first an amateur." Ralph Waldo Emerson

Our results;
TE 1.05
KL 1.27
MP 1.27
AJ 1.31
DS 1.55
CH 2.03
KM 2.09

Next Week…

CrossFit Workout – Fran
For time, complete 21 – 15 – 9 repetitions of;
Thrusters (95lbs men/75lbs women)
Pull Ups

"What one has, one ought to use; and whatever he does, he should do with all his might." - Cicero

For motivation, watch this amazing 3.51 Fran
http://media.crossfit.com/cf-video/CrossFitPrimal_ChristyFran.wmv

and, Check out the gang at CrossFit New England as they take on Fran;
http://www.youtube.com/watch?v=7IkPwFfnDrQ

Did you know that Memorial Day is May 25th this year? That’s only 57 days away…..
(How's that bathing suit fit'n?)

March 16 - 21

CrossFit Workout – Cindy
As many rounds as possible in 20 minutes of;
5 Pull ups
10 Push ups
15 Squats

"If your life is ever going to get better, you'll have to take risks. There is simply no way you can grow without taking chances." - David Viscot

Our results, in completed rounds;
TE 17
MP 13
AJ 12
AB 11
CH 11
KM 10
VP 6
SD 7
NL 5

Congratulations to everyone who participated!

Next Week… ¼ Mile Run
3 attempts to get your best time…

"Every artist was first an amateur." Ralph Waldo Emerson

Did you know that Memorial Day is May 25th this year? That’s only 64 days away…..

March 9 - 14

CrossFit Workout - The CrossFit Total
The CrossFit Total is the sum of your 1 RM - 3 attempts at;
The Squat
The Press
The Dead Lift

"Fear nothing, for every renewed effort raises all former failures into lessons, all sins into experience." Katherine Tingley

Our CF Total scores:
KM 215
TE 590
CH 240
AJ 385
MP 630
AB 315
NL 345

Next week…

CrossFit Workout – Cindy
As many rounds as possible in 20 minutes of;
5 Pull ups
10 Push ups
15 Squats

"If your life is ever going to get better, you'll have to take risks. There is simply no way you can grow without taking chances." - David Viscot

For inspiration; watch an amazing Cindy workout here http://www.youtube.com/watch?v=q7pIXE12vNo Watch the guy on the right, nicknamed Bionic…

March 2 - 7

CrossFit Workout - Helen
3 Rounds for Time
¼ Mile Run
21 DB Swings (24 kilos Men, 16 kilos Women)
12 Pull Ups

The fact is, that to do anything in the world worth doing, we must not stand back shivering and thinking of the cold and danger, but jump in and scramble through as well as we can. Robert Cushing

Our Times:
KM 16.10
TE 12.46
CH 13.31
AJ 11.33
SD 17.26
MP 12.40
AB 17.37
NL 13.06

Congratulations to everyone who participated in the CrossFit Workout!
Each week brings us closer to being in The Best Shape of Our Lives!

Next week…

CrossFit Workout – The CrossFit Total
The CrossFit Total is the sum of your best 1 RM - 3 attempts at;
The Squat
The Press
The Dead Lift

You can read more about it here;
http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

"Fear nothing, for every renewed effort raises all former failures into lessons, all sins into experience." Katherine Tingley

March Madness!

Its hard to believe it, but the first two months of 2009 are behind us now!

Despite the distraction of the markets, most of you met or increased your gym attendance last month and had some amazing workouts. Congratulations!

March Madness:
How did you feel after your last CrossFit workout? Exhausted? Energized?

One of my mentors shared his favorite motivational technique with me last week. He selects a specific CrossFit workout each week and includes it in the program of each of his athletes. At the end of the week he posts the results for all to see… are you ready for a little friendly competition?

This week we will all do …………………….. ? (I wouldn’t want to spoil the surprise)