Archive for September, 2009

Eva T CrossFit Santa Cruz Central

20 Rounds for time of:

1 Burpee

20 Air Squats

(WOD courtesy of Eva T)

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

“Badger”

3 Rounds for time of:

45kg Squat clean, 30 reps

30 Pull-ups

Run 800 meters

Air squats.

Rest Day

or

Muscle up practice or progressions.

“Adversity causes some men to break; others to break records. ”
William A. Ward

The lads from CanTeen stretching

Back Squat

5 sets of 3.

Go heavy!

Canteen x-Men Session

Over the weekend I had the privilege to teach some of the young men who took part in the CanTeen X-Men weekend at Galston Gorge. CanTeen is the Australian Organisation for Young People Living with Cancer, it is the national support organisation for young people (aged 12-24) living with cancer. The X-men program is for young men or family members living with cancer. As part of their education into manhood they learnt alot of things over the weekend part of which was some exercise principles and practice including CrossFit.

Learn more about CanTeen Click here

TODAY’S WOD

Run 2k then immediately Row 2k. Record total time.

Eva T CrossFit HQ

“Kelly”

5 Rounds for time of:

Run 400 meters

30 box jump, 60cm box

30 Wall ball shots, 9kg ball

You don't need fancy equipment to CrossFit

Rest Day

or

Practice hanstand push ups and handstands or do a WOD you missed.

“Watch your thoughts, for they become words.
Watch your words, for they become actions.
Watch your actions, for they become habits.
Watch your habits, for they become character.
Watch your character, for it becomes your destiny.”

Unknown

Terry and Terry junoir.

Happy Birthday Terry T. Snr.

5 rounds for time of:

400m run

15 Hang Power Snatch

 

Petty Officer First Class Jeff Taylor

30, of Midway, West Virginia.
Taylor died while conducting combat operations when the MH-47 helicopter that he was aboard crashed in the vicinity of Asadabad, Afghanistan in Kumar Province. He was assigned to SEAL Team Ten, Virginia Beach, Virginia. Died on June 28, 2005.

“JT”

21-15-9

Handstand pushups

Ring Dips

Pushups

Group Class

3 Rounds for time of:

21 Burpees

15 Dumbbell Cleans

9 Box Jumps