Rest Day Activity

Nice form, Rae Ann. We're so proud of you!!

REST DAY

What do you do on a rest day? Really rest, play a sport...work out anyway--Eat cheetos on the couch and watch reality TV? (None of you would do that, would you??) Share your favorite rest day activity.

Before and After...

The say that CrossFit transforms you. I agree. Case in point:

This is Sandra before a CrossFit workout.

And this is Sandra after one. :)

What did Sandra do to look like this? The workout below.

WOD:

5 Rounds for time of:

30 Wall Balls (or 'air' balls in our case)

15 Pull-Ups

Creative Space Use

We make the best of our tight quarters...but soon we'll have more room! ;)

WOD:

AMRAP in 15 min:

10 x Hang Power Cleans--95 lbs

15 x Push-Ups

Shin Guards for CrossFit?

So...every time Ken does deadlift, or SDHP, he leaves the gym bloody and apparently he's sick of this. :) So we offered up a pair of shin guards for him and here's the proof. I already told him he and the shin guards were going up on the blog.

What other unusual equipment do you use for CrossFit?

WOD:

1 round for time:

30 HSPU (hand stand push-ups)

40 Pull-Ups

50 KB Swings

60 sit-ups

70 Burpees

Greyson turns 13!

Happy 13th Birthday Greyson!!!

We *heart* overhead squats.

Go Greyson!

Welcome to the teen years. :)

WOD:

5 rounds:

AMRAP in 3 min.

3 Deadlift

6 Push-up

9 Squat

*rest 1 minute between rounds

Multiple Choice Question

Multiple choice--What are Tammy and Lisa doing?

a: Facing Mecca and chanting

b: Getting ready to do a summersault

c: Praying they reach 100 push-ups and soon.

Now those are some good push-ups!!

WOD:

25 Hang Power Cleans
5 ring dips
20 Hang Power Cleans
10 ring dips
15 Hang Power Cleans
15 ring dips
10 Hang Power Cleans
20 ring dips
5 Hang Power Cleans
25 ring dips

Grey's Kip

We've been working hard on kipping pulll-ups. Here's Greyson demonstrating his kipping form.

WOD:

"Angie"

100 pull-ups

100 push-ups

100 sit-ups

100 squats

...for time.

Oh for the love of Burpees!!!

You know Burpees are on the board when everyone comes in and starts groaning. Yep...you gotta hate them because you LOVE them!! :)

Molly getting her Burpees done.

Really fighting for depth. Way to go Molly!

WOD:

21-15-9

OHS

Burpees

CrossFit Affiliate Gathering 2009

William lying down in the job!

This past weekend, William and I attended a gathering for the CrossFit Afflitiates around the country. This is the group shot, which is also posted on CrossFit's main site, http://crossfit.com. We had a great time. It was awesome to meet so many of the other affiliates and to hear Coach Glassman speak. What an incredibly cool bunch of people. We are very proud to be part of CrossFit.

If you click on the picture, you'll see a larger version. Can you find us?

WOD (Workout of the Day):

Press 5x1

Push Press 5x3

Push Jerk 5x5

Barbara equals Tragic Death?

We recently did "Barbara"--oh boy, what FUN! :)

Ken's great kipping form!

That wasn't too hard, Bill, was it?

Here's the WOD on the board---with Ken's 'footnote' to what he felt Barbara really is.