100 Burpee Pull Ups for time
This one goes on the PR board! Bring your "A" game
For those of you running the 5K on saturday, there's nothing better for flushing soreness out of your legs like GI Jane, come in and enjoy the pain that only GI Jane is capable of delivering.
Ruth lunges her way toward elite fitness
Big Ben actually held this kettlebell still in mid-air for several seconds just so i could take a photo
For those of you who haven't noticed a pattern, we're embarking on a week chock full of thrills galore in what we call 'bitch week', (sorry to those who are offended by my non PC jargon). Starting yesterday (James and I came up with it only today), Karen was day one, for the next 6 days (excluding Saturday) we will be doing a *expletive deleted* WOD each day. Stay tuned!
Due to the 5K and barbell seminar on saturday, CrossFitNRG will not be having a WOD in the morning or afternoon, however, I will be manning a table at the Springing into Summer Fun Run 5K on saturday morning from 8:15am until 11:00am or so if you want to come down to show your support for the best gym in the world.
For those of you doing the 5K, it may rain (50% chance), make sure you wear something relatively warm under your CrossFitNRG t-shirt. For those of you not used to racing, i recommend that you dress as though its 20 degrees warmer than it actually is, running fast and far makes you sweat and increases your body heat... as if you didn't know already.
Easter Sunday, CrossFitNRG will be holding only one WOD at NOON.
Thursday, April 9, 2009 at 5:48AM
"Karen"
150 Wall Balls for time
Way to work the boxes Gents. Did you know you can also Jump on them. Dave's Parents cheer the box sitting from the dugout!
Speaking of family support, the Trupps cheer on Adam! GO ADAM!!
Wednesday
08Apr2009
Wednesday, April 8, 2009 at 6:37AM
400 Meter Run
30 Kettlebell Swings
20 Squat Presses
10 Turkish Get Ups
3 Rounds
Mike practices his break-dancing
Wearing a 'CrossFitNRG' t-shirt instantly makes you tougher when you wear it, raise your hand if you agree.
Monday
06Apr2009
Monday, April 6, 2009 at 9:11PM
10 rounds of
10 Deadlifts
10 Pushups
If a picture is worth 1000 words than here you go
The first link is after I had been working out at 801 about 4x per week for 4 Months without listening to Rebecca and her advice about Fueling for Performance
7/10/2008 <--link
This second link is after about 3 months of listening to Rebecca I started to take my shirt off.
10/19/2008<--link
This was last week. The fact is that time takes time, eveyone wants 20 weeks results in 20 days and it takes a little time. (also some good lighting helps) This wasn't planned I just thought I would share.
Let me tell you I still don't do it perfect, but I do it the best I can. I promise you I will meet you half way. If you learn about fueling for performance, enhancing your diet and bring in a positive attitude, We will increase your performance and change you! Always chase performance!!!!!
Monday
06Apr2009
Monday, April 6, 2009 at 9:11PM
Monday
06Apr2009
Monday, April 6, 2009 at 5:36AM
30 Walking Lunges
21 Pull Ups, 21 Sit Ups
30 Walking Lunges
18 Pull Ups, 18 Sit Ups
30 Walking Lunges
15 Pull Ups, 15 Sit Ups
30 Walking Lunges
12 Pull Ups, 12 Sit Ups
30 Walking Lunges
9 Pull Ups, 9 Sit Ups
30 Walking Lunges
6 Pull Ups, 6 Sit Ups
Nicely done ladies!
Taking a 'bathroom break' mid-WOD, whatcha doin' in there Chris?
This Saturday, don't forget... Springing into Summer 5K at the University of Utah, click the link on the home page, or register on race morning. Also, from 1-4pm... Barbell Seminar here at CrossFitNRG! As much as James and I think we know, there's always someone who knows more, or you can always get a different perspective on lifting techniques.
Sunday
05Apr2009
Sunday, April 5, 2009 at 8:42AM
Complete 5 Rounds for time
400 Meter Run
30 Wall Balls
30 Box Jumps
Keeping the elbows high makes the lift much easier, wouldn't you agree?
First time learning the snatch, and putting up impressive numbers, great job ya'll.
There are many different movements at CrossFitNRG that one must learn in order to become physically fit, what are some of the most difficult movements that you have struggled with, or are still struggling with.
Great job on the commercial shoot yesterday to all who made it out.
Saturday
04Apr2009
Saturday, April 4, 2009 at 9:04AM
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
well on their way to a SSST personal record, half of the Cowart Clan teaches us a thing or two about goals
Commercial shoot at 10:30 be there or be square!
Dave's Birthday Workout
Friday, April 3, 2009 at 5:40AM
Complete for time:
30 Squat Cleans (95/65#)
30 Box Jumps
30 GI Janes
30 Wall Balls
30 Ab Mat Sit Ups
30 Push Ups
30 Double Unders
I celebrated with SSST yesterday, what a great way to bring in 30
Check out the 6am class, all the early bird motivators!
Tomorrow for our 10:30 WOD we will be shooting our commercial for the CrossFitNRG website. Come out, be part of history, help others who view the website what CrossFit is all about, be prepared to have some testimonials (ie: CrossFit is hard, Dave Sucks, James has long arms, etc...)
Hope to see all of you there!
Wednesday
01Apr2009
Wednesday, April 1, 2009 at 8:44PM
Complete as many rounds as possible (AMRAP) in 20 minutes of:
5 Med Ball Cleans
10 Pistols
15 Double Unders
Check out the focus, mental fortitude and drive required of a knee-to-elbow movement
Chris grabs victory, grab is a synonym for snatch
Wednesday
01Apr2009
Wednesday, April 1, 2009 at 6:07AM
Unfortunately we just did the 300 workout last thursday, so we will input those scores if I get permission.
We will celebrate Kettlebell Day with
"SSST"
As many snatches as possisble in 10 Min 24k/12k
If you were here for kettlebell class and just did this then you can make up a WOD or do GI JANE
Both go on the board so Hydrate, Fuel, Sleep, and Pray, you will need all of it.
Rebecca joins the Mama class, Congratulations to the Ballsteadts. Preggo and still kicking ass and taking names.
Not just another NRG victim. Annie has been working hard and its paying off. I bet she has her pullup soon!
Sandra PR is now 200. I think the strongest of the day was Bryan, who pulled 395 at 171 lbs, that is 2.3 x his own body weight. WOW!!
