Major came in this morning for his introduction to CrossFit and posted a great time on his Baseline WOD. He will be joining the MWF morning crew. I expect great things for him, so if you see him around give him a big welcome to the community!
WOD
Stankonia
Some highlights from our WOD "Stankonia":
21-15-9 of
- Box Jumps 24"/20"
- Power Snatch 75 lbs / 45 lbs
- Chest to Bar Pull-ups
Stankonia from Scott Thiele on Vimeo.
Everyone was looking really powerful in there movements on this one! Special recognition goes to Krissy for figuring out the kipping pull-up. The last few she nails. Now to tackle the push-ups!
But I don't want to get bulky
For all the ladies out there concerned that by lifting weights you will get bulky ... Well below is a great article I came across today that dispels that myth. And check out the photo's of our ladies putting weight overhead this morning!
http://www.crossfitsouthbay.com/2011/05/skinny-fat/
Let's have a Great Week!
This is a good week! Hopefully everyone is starting to reap the benefits of our Paleo Challenge and feeling ready to tackle this week's WODs. And I have great things in store as always. Another reason this is going to be a great week is that we are officially a CrossFit Affiliate! CrossFit is my passion and I am so excited to be able to give that gift to everyone in this community. Tell your friends and family about your amazing experience so far and let's get others to be FIT FOR LIFE!
Jeremy 110506 from Scott Thiele on Vimeo.
Some great footage of the friday morning crew getting after "Jeremy". Over Head Squats combined with Burpees is always a good time. Also there is Tammy with a 12 minute "Helen" time, which is very impressive for a first date. If you made it to the end of the video there is proof of my front squat PR of 255 lbs. That is 30 lb increase from 1 month ago, I have never seen results like this before CrossFit. So here is to a GREAT WEEK!
Weekend Workouts
This weekend I will be hosting WODs from 6 am till 11 am on Saturday and 12 pm till 4 pm on Sunday (please call to let me know when you are coming). We will be doing the benchmark WOD Helen:
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time.
For those of you participating in the Paleo Challenge remember I need you to have 4 workouts in a week to get the points available. You do not have to workout at the box but you do need to get your heart rate elevated for at least 15 minutes. If you need any suggestions on what to do please feel free to give me a call. Have a great weekend everyone!
