CrossFit Road Warriors

I don't want to sound religious but yesterday it sure seemed that God loves CrossFitters. The weather for the past week has been more rain than sun here and the weather man said that we were going to get more of the same, but Saturday morning the sun was shining and though the temperature was a little brisk, it was a great morning for a workout.

We did a "user's choice" workout.
5- 4 count overhead lunges (with a dumbell or kettlebell overhead, right hand, one right lunge, one left lunge, left hand, one right lunge, one left lunge) any order you like.
10 pressing movements (dumbell presses, push-ups, dips, whatever you like)
20 ab something (knee-to-elbows, sit-ups, L-sit, etc)

As many rounds as you can in 15 minutes.

 

Nick's knee is tracking a bit too far in front but he corrected quickly when it was pointed out to him.

 

 

Even Nick's children joined in,

 

Hope to see everyone next week. 

REMINDER:

This Saturday we are moving the workout up to 8:30. If you have any questions, please contact me.

A note of community interest, the Fullerton public library has book sales several times per year. The next one is this Friday, Saturday and Sunday. I have purchased several of the Zone Diet books at these sales, usually for a couple bucks. Please see the link for details; http://fullertonlibrary.org/libinfo/booksalesnew.html

Good one today. Max rounds in 15 minutes of;

5 dumbbell snatches
10 push ups
15 squats

 

Afterwards Nick and I spent a few minutes practicing the put.

 

Next week we'll be meeting at 8:30, a little earlier than usual.

Hope to see you there.

The Scottish American Athletic Association (http://www.saaa-net.org/) has posted this years calender of games. First up is the Queen Mary games. Though I haven't attended this event myself, I have heard repeatedly that this is the "can't miss" games of the year. I am definately going to compete this year and I encourage everyone else to at least show up and see what fun "throwing heavy" can be.

I'll use the games as an excuse to add a little more throwing into our Saturday workouts.

Please feel free to contact me if you have any questions.

Good workout yesterday and some cool pictures.

 

 

Seems like the weather kept a few people at home on Saturday and I don't know if it was weather related but some kind of electronic gremlin interrupted my internet connection until last night.

We did a simple workout on Saturday, something that wouldn't make anyone muddy but would still work up a good sweat (and at least for me, sore glutes).

21-18-15-12-9-6-3 rep rounds of lunge each side and push-ups.

 

Vicky set the pace and finished in 9:50 with Nick finishing at 11 minutes even, assuming that I could read the stop watch clearly through the sweat and that my memory hasn't completely failed.

It's a pleasure watching these two, they have good form and always put in a great effort.

See everyone (I hope) next Saturday.

Late post. Last Saturday we did two rounds of another quick one.

Run about 50 meters out, on the way back go through a short agility course, do 15 pull-ups, 30 push-ups and 45 squats (broken up any way you like) then finish with 50 meters out and hit the agility course again on the way back.

 

 

In between rounds we did a little work on getting a good "hip pop" in our sumo dead lift high pulls.

Don showed up a little early and we talked for a little while about some of the things that the fire department is doing and it gave me a few ideas for this next workout. Prepare for a "smoker" of a workout.

Till then.