WOD

Check these studs out!

Look what we have here!  Jen and Fiona picking up some serious weight.  Jen PR'ed by 45 lbs!  Her last Max Dead Lift was at 90 lbs and today she picked up 135 not once but twice!.  Also this was Fiona's 1st time Dead Lifting and she did an astonishing 155 lbs.  She is a natural.  Then we have the Wednesday morning crew playing around with "The Woodchuck".  A 15 minute AMRAP of:

  • 5 ring push-ups
  • 10 kettlebell swings 1.5/1 pood
  • 15 wall balls 20/14 lbs

The Woodchuck from Scott Thiele on Vimeo.

 

Oh...here is a cool picture of Karri and Kali tag teaming the couch stretch post Woodchuck.

Wall Walkers

So we introduced "wall walks" into the bag of tricks this week.  Lots of fun...start on your belly with your feet against the wall and then simultaneously walk your feet up the wall and your hands till your belly hits the wall.  We included this in a 5 minute AMRAP of:

 

  • 2 wall walks
  • 10 squats
  • 75m sprint

 

This was after we did our max front squat.  And speaking of which we had some impressive numbers put up by the crew.  Special recognition goes to our top guy Kasey with a 220 lb total and our top girl Fiona with a 115 lb total.  Outstanding work.  Also we need to welcome our newest member Alison.  Alison was talked into CrossFit by Kali and I think she liked it.  So please, everyone give Alison a warm welcome when you get the chance to workout with her.

Wall Walks from Scott Thiele on Vimeo.

 

Staying Alive

Fiona came up with this brilliant name and rightfully so, after this WOD you will be putting John Travolta to shame.

21-15-9 of:

 

  • Kettle bell snatch 1.5/1 pood
  • Pull-ups

 

Make sure you stick around to the end of the video to see our newest member McRyan and his gracefull dismount from the pull-up bar.  Good Times!

Staying Alive from Scott Thiele on Vimeo.

Don't take yourself so seriously

So Ryan Hansen showed me this video today and I was on the ground laughing because I probably sound just like this.  It got me thinking about my identity.  I have been living and breathing CrossFit for the last 4 months and I have realized that is all I talk about so my apologizes to everyone that has to listen to me.  But CrossFit is amazing and it changed my life and I want those around me to have this positive experience as well.  At the same time let's not take ourselves so seriously (me especially).  Just have fun being fit and hopefully our positive influence will inspire others.  Please enjoy the video!

Another Great Week of WODs and Effort

Been a pretty crazy week already and the good news is that our little community is still growing.  This week we added on Mrs. Tammy Green and Ryan McReynolds.  Tammy is looking to change up her work out routine and she will be joining the morning crew.  Ryan is a former CrossFit Athlete and getting back into it.  From what we have seen from both of them so far they are going to be fire-breathers in no time.  

Also we welcomed back Vickie and Gary from their extended vacation.  They had a great time out enjoying the efforts they put in the box.  They hit up the national parks in South Dakota and Wyoming hiking, bike riding, and kayaking.  Good to have you back guys!