Great start to the New Year by everyone!
We completed two really challenging WOD's...
How did you do?

#1
3 Rounds for Time;
400m Run
30 Overhead Squats 75/45lbs
21 Pull-ups

AB 14.18
AJ 18.14
AL 31.05
DB 24.35
EK 16.34
JD 17.21
JG 21.50
KM 20.56
MK 22.39
YJ 11.44

#2
CrossFit Fran
21-15-9 rep's
Thrusters 95/65lbs
Pull-ups

AJ 10.08
AL 12.03
JD 7.57
JG 10.19
YJ 7.25

This week;

#1
15 min AMRAP
250m Row
25 Push-ups

#2
The CrossFit Total
1 rm Back Squat
1 rm Deadlift
1 rm OHP

3, 2, 1... GO!

Totally Tough!

It was a really great learning opportunity, quote one of our regular CrossFitters...

This past week our athletes completed the CrossFit benchmark CrossFit Total. After a sufficient warm up, each progressed to a 'one rep' maximum in the Squat, Press and Deadlift. Numerous Personal Best's were posted, everyone did an amazing job!

Here are the results listed as total weight lifted and percentage of body weight;

AB 513 280%
AJ 560 386%
DB 335 248%
EK 620 276%
ID 358 256%
JH 348 252%
KM 330 220%
YR 186 169%

Next week; CrossFit Nancy

5 Rounds for Time
400m Run
15 Overhead Squats 95/65lbs

3, 2, 1, GO!

Trainers Workout; CrossFit Cindy
As many rounds as possible in 20 min
5 Pull Ups
10 Push Ups
15 Air Squats

Alex 20
DeJuana 22
Erica 13
Keith 20
Paul 21

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