Might as well get started with box hops.... 

WOD
Run 400 m
21 Box Hops
Run 400m 
15 Box Hops 
Run 400m 
9 Box Hops

I have just finished the CrossFit Judging course and am part way through a mobility seminar with Kelly Startett.  The information in these two courses has been fascinating and with it you should expect a whole new demand from me as a coach.  That may scare some of you knowing there will be several more NO REPS but the reality is I am not doing this to be a dragon master. I am doing this to help you preform better, weather that be in your next race or into your retirement.  Doing CrossFit properly pulls out ALL of our in inefficient movement patters and its my job to not allow you get away with crappy movement patterns. After all   that is not allowing you to unleash your full human potential!! If you are reading this and doing the WOD's on your own thinking you are doing CrossFit; you are wrong.... SO WRONG.  Spend more time moving better and I assure you you will be amazed at what you are capable of lifting, throwing, moving and  doing.  

Tomorrows WOD 

15 Min AMRAP 

5 Push press 
10 Toes to bar 
20 Double unders 

January 30th 2013

Everyone kicked butt today with "The Seven." I was amazed at everyone that pushed through this workout.  It is a rare thing to see so many people in one room with so much dedication, loyalty and integrity.  Could it be CrossFit that bring out these qualities? 

For tomorrow I think you will all be happy to see something a little lighter :-)

A) 5x3 Overhead Squat 

B) EMOM for 10 min

10 Pistols

5 Pull ups 

1 HSPU 

January 29 2013

"The Seven"
7 Rounds for time of; 

7 Handstand Push ups
7 Thrusters #135
7 K2E
7 Deadlift # 245
7 Burpees 
7 KB Swings 
7 Pull ups

Bring your game faces this hero WOD takes some hard work and dedication.  

I hope you all had a great weekend! A huge thank you to Runner's Soul for coming out and sharing their knowledge, the next time we need running gear of any sort we know who to talk to!  For everyone that joined in on the run, great job! Jacey and I both agree we need to do that more often! 

WOD
A) 100 Double unders for time 
B) 100 Push ups for time 
C) 100 Squats for time
D) 100 Kettle Bell swings for time 

We will take a 2 min break between exercises. 

January 25 2013

I think a few of you are planning to meet up tomorrow at 11:00 tomorrow am for a WOD.  Its so great to see so many awesome friendships building through CrossFit! I wish I could join you all at 11 but I am off to teach Yoga at Canyon School which is a lot like a WOD! 

A little running in the am.. make sure you layer up! 

5 Rounds for time of; 

Run 400 m

20 Burpees

15 Bent over row 

We have Runner's Soul coming out this Saturday to do a workshop and answer any questions you may have.  They will be discussing the different types of shoes out there, technique and running injuries.  They have also offered to do fittings for any one that is interested.   The workshop starts a 2:00 and we will follow it up with a fun run afterword.  Everyone that attends the workshop will be entered to win a FREE pair of shoes!!

For tomorrow;

"Cindy"
20 Min AMRAP
5 Pull ups
10 Push ups
15 Air Squats