Archive for March, 2010

Rest

or practice a skill.

“Loyalty to petrified opinion never yet broke a chain or freed a human soul.”
Mark Twain

Jolie Gentry

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

160cm Box Jump, CrossFit 801.

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Three rounds for time of:
Run 800 meters
Rest 2 minutes

Dave D after he’s blown out his grip.

21-15-9
Squats
Push ups
Sit ups

We’re focussing on technique tonight so be ready for lotsasquats.

6am class is on tomorrow Rofe Park, Hornsby Heights

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6pm at the park tonight no 7:30 class.

Rest

or today at the park

Run 700m
100 squats
Run 700m

CrossFit Smash

“Know this: When one of your coaches is asking for perfection (or damn near it), there is an unwritten agreement that it may not happen immediately. We understand this, but believe (truly) that over time you are capable of developing beyond your current standard. The coach’s job is to re-inforce the things you know that you know, remind you of the things you forget you know, and teach you the things you didn’t know you didn’t know…all you have to do is fight for it. The process is the important part of this journey, and part of that process is fighting for perfection. None of us will ever attain perfection in many of the skills we practice, but merely get closer to mastery. The struggle is where the learning is and shouldn’t be approached or dismissed lightly. It is your responsibility to truly want to improve no matter what your current skill level. So enjoy the process, enjoy the road, but most of all enjoy the struggle! Even if it’s not perfect, fight for it!”

– Adrian Bozman, CrossFit San Francisco

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“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

CrossFit Kids

“Michael”

Three rounds for time of:
Run 800m
50 Back Extensions
50 Sit-ups

Deanne F, Three months pregnant and still training. Dedicated.

Rest

“It takes a lot of courage to release the familiar and seemingly secure, to embrace the new. But there is no real security in what is no longer meaningful. There is more security in the adventurous and exciting, for in movement there is life, and in change there is power.”

Alan Cohen

Cameron L and Matt S First 6 am class. Nice job boys.

Mystery WOD

Unknown and unknowable. Each session is a different WOD, you’ll just have to turn up and see.

First outdoors classes today 0600 and 0730. Rofe Park.

Unleash