So my little soccer girls asked if they could come up with a workout for coach to do.  So I said surely girls and they wanted it named after her…they came up with “Katley” (the combo of Kate and Ashley).  It was brutal, they ended up actually only making me do 2 rounds and only and only 30 box jumps and 30 situps rather than 40.  So here is Katley!!!

WOD

It’s not pretty

2 Rounds for time

10 Pullups

20 Wall Balls

30 Box Jumps

1 Lap

10 Pullups

20 Frog Jump to Burpees

30 Situps

1 Lap

Amber getting into an overhead squat with the slosh pipe!!!  Impressive.  She has been CrossFitting for 2 months and look at the midline stabilization and the 2 pants sizes dropped to date!!!  Keep up the good work lady!  Oh and her grip strength is coming right along…she is also my massage therapist and dang those pullups are paying off!

                                                                         “FRAN” PR’s all over the place this week.

Miss Bev increased her weight by 17 lbs on her thrusters and cut 3:16 off her time yesterday!!!!  Great job lady.  Keep it up.

Linda Thomas took 2:41 off her previous time, she will be doing full pullups in no time.

I have to give props to Kristina she SLAUGHTERED her previous “Fran” time this morning with a time of 6:51, her previous time 12-8-07 was 12:48….now that’s hard work!!!  She then managed to do 2 rounds of 25 feet of tire flipping and slosh pipe carrying….BA!!!!!

WOD

3 Rounds for time:

100 Jumprope 

20 Burpees

Kristina and Elaina right after they finished 

            ”The Filthy Fifty”.

WOD 

15,12,9,6,3 reps for time:

Deadlifts

Handstand Pushups

Vertical Jump

THE DIRTY THIRTY!!!

“I have a dream”

-Martin Luther King Jr.

                                                        Yours truly before “the filthy fifty”

                                             This would be yours truly afterwards…..38:15!!!!!

WOD

We’re calling today:

“The Dirty Thirty”

30 Box Jumps

30 Jumping Pullups

30 K.B. Swings

30 Lunges

30 Knee to Elbow

30 Push Press

30 Back Extensions

30 Wall Balls

30 Burpees

30 Double Unders or 90 Single Jumpropes

“People often say that motivation doesn’t last.  Well neither does bathing-that’s why we recommend it daily.”

-Zig Ziglar

WOD

30-20-10

Single Arm Overhead Lunges (15 per leg, 10 per leg, 5 per leg)

Pushups

K.B. Swings

Stabilize through the Midline!

“Motivation is the fuel necessary to keep the human engine running.”
-Zig Ziglar

4 rounds for time:

20 single arm thrusters (keep your torso upright and solid) 10 per side
20 situps
20 floor back extensions

Let’s go heavy

“Though ambition in itself is a vice, yet it is often the source of virtue.”
-Chinese Fortune

WOD

10, 9, 8, 7……1

Push Press
Deadlifts

Commitment or Excuses?

WARNING: THIS EMAIL IS HONEST AND UPFRONT!!!

Excuses: A false reason that enables somebody to do something he or she wants to do or avoid something he or she does not want to do. OR A reason or explanation, not necessarily true, given in order to make something appear more acceptable or less offensive.

We all make them don’t we?

Especially when it comes to exercise, that is why I have a job; people need other people to hold them accountable and to motivate them to do what they don’t necessarily have the will power to do themselves.

We do need those people but we also must find it within ourselves. It’s called intrinsic motivation, it’s that little thing that pops up and says, “ok time to workout” instead we push it aside and make excuses for not doing it. That is exactly what they are, excuses.

Our well being is important. It keeps us healthy, agile, strong and able to face anything that life throws at us. Exercise is important all the time…not just when you meet with your coach. So watch this video and then really think about it before you make the excuse not to exercise or do something you know you need to be doing.

What’s your excuse?
http://www.youtube./watch?v=obdd31Q9PqA

I’m bbbbaaaaccccckkkkk!!!!!

“You have to have confidence in your ability, and then be tough enough to follow through.”
-Rosalynn Carter

WOD

30-25-20

Wall Balls
Box Jumps
Double Unders….can’t do them then multiply it by 3 and just do single jump rope

Read it!!!!

Hey guys,

So I have to tell you guys that it is miserable to stand, sit, laugh, sit on the toilet, oh and breathe!!!  I’M SO SORE!  I went to San Francisco CrossFit yesterday and today.  Yesterday was a heavy day.  We did 10, 9, 8……1 Deadlifts and Shoulder Press….my weight on my dealifts was 155 lbs. and 75 lbs. on my press…..it was a heavy day.  My weight was nothing compared to the weight that Kelly (owner of San Fran CrossFit…great article at www.sanfranciscocrossfit.blogspot.com the article is called Fear the Mind Killer.  It’s a great little read!!!) and Kevin (CrossFit coach)  It was a heavy day…a day of uncomfortableness.  I was dying today.  

So a friend of mine from college show up for some more torture today.  Here was the workout.

Carry or drag the follow to a cone and back that is 35 yds. away

-100 lb bag of sand and weights

-Very large tire (flip it down and back)

-Stability ball filled with 50 lbs. of water….oh yeah watch out folks…we’re gettin’ one!!!

-45 lb. Overhead Lunges

-55 lb. tire drag

THEN

30 of each:

20 lb MB Slams

35 lb Kettlebell swings

Box Jumps

AND 

50 double unders

14:59 was my time!!!  I died!!!!!  It was amazing and I’m telling you guys I will be walking funny tomorrow.  

Ok so here is your workout everyone!!!

WOD

As many rounds as you can in 20 minutes

50 Situps

50 Back Extensions

100 Rotations with the jumprope….if you don’t have a jumprope then simulate it.  

“Don’t let life discourage you; everyone who got where he is had to begin where he was.”

-Richard Evans