Thursday, February 4, 2010

Thursday night...Burn it

Each exercise followed by
4 laps weighted quick step (guys #45, ladies #25) Group 1 1st round
3 Medicine Ball Suicides Group 2

25 DB Heaves
25 KB Sumo Squat High Pull
25 Weighted Situps
15 Tire Flips
25 KB Overhead Swings

2nd round reverse order and swap post exercise fun

Tremendous push by everyone despite the burning forearms!

Thursday Updates

1) Feb 7, 9AM: Super Bowl Sunday Special. To honor the Saints trip to the Super Bowl, we'll do a WOD from CrossFitNewOrleans!

2) IM ABLE: Are You Able? Challenge Night Volunteers Needed!
*Set Up Volunteers: Friday Feb 26, 2pm-???
*Kids Event Volunteers: Saturday Feb 27, 2-4pm.
*Challenge Night Volunteer: Saturday Feb. 27, 6-11pm

Please consider helping out in one of these capacities! To offer your assistance or ask questions about volunteering, email Dan-Oh.

Wednesday, February 3, 2010

Beginner B&T

Whole lotta Bend&Thrustin' goin' on!!! Huge Beginner group, lots of energy, constant motion...Great work! B&T Bag Punch, Air Squat, L-sit, Push Up, B&T

Wednesday Form: Throwback

Throwback (adj.): retro, old school. Lots of throwback folks (Mike, Maria, Tennis Karen)...and sporting a CF Throwback t-shirt! Bodyweight Old School!

Throwback (v.): to injure one's lumbar region; to throw one's back out. Notice, stand tall on the float (pic 1; accelerating the KB, easy w/12kg); avoid the extra heave/extension going beyond perpendicular (pic 2, lifting the KB, hard w/12kg).




BW: Side Hurdle, Crunch, Double Jump, PlyoPU, Side Step, PikeLSit, Scissor Lunge, ContralateralPU, 1Leg PushOff, Box Drill

Tuesday, February 2, 2010

Tuesday Attitude: Easy Peasy Lemon Squeezy


"I didn't say it would be easy...I just said it would be the truth."
-Morpheus

Monday, February 1, 2010

Monday Pods


Pods with 1 min. transition:
1) Rope Climb, Burpee, Superman, Jack Webbs (Dbl Under)
2) Decline PU, JJ2BT, DB Raise, Locomotives (Quick Step)
3) KTE, Mod Plank, Ring Row, Hip Ext (Suicide)

Did you know...eating clean?

Pepsi and Coke, yes...but have you heard of E-Cola?! Just another reason to reduce caloric intake.

Soda fountains contained fecal bacteria
"48 percent of beverages obtained from soda fountains contained coliform bacteria, 11 percent contained E. coli (which are mostly harmless, but some can cause diarrhea, urinary tract infections, respiratory illness and pneumonia), and 17 percent had Chryseobacterium meningosepticum (which could sicken newborns or adults with weakened immune systems)."

Renee Godard, lead author of the study and professor of biology and environmental studies,..."One thing we hesitate with is that people get afraid of bacteria. Many of them are benign or helpful, but certainly, I don't want E.coli in my beverage."

Amurikan (cnn.com user), comments at the bottom of the page, "Soda fountain! I always thought it was a bidet!"