Well, it's been 1 week since we put up the sign officially for business. I want to thank everybody (especially my wife Lisa) who has helped with getting the box up and running. It's been quite the process. I am still dealing with a few "bugs" with the website, receiving emails, and overall scheduling, but I'm confident they'll work themselves out. We had a few new faces pop in this week to check out what this whole "CrossFit" thing is all about - one workout and they got the idea. I will continue to operate on word of mouth as the class schedule becomes more concrete. Feel free to post any comments on the message board. I welcome any questions or insights that may help Westsound CrossFit become successful. For those who worked out this morning...nice work and drink lots of water! Have a great weekend and I'll see some of you tomorrow morning.
Welcome to CrossFit!
Mick
W.O.D
"Helen"
400m run
21 DB swings 1.5 pood
12 pull-ups
For time
Today's classes: 0900 & 1000 hrs
Tomorrow's class 0630 hrs
Saturday, May 23, 2009
Friday, May 22, 2009
FRIDAY, MAY 22ND
400 METER ROW
15 BOX JUMPS
15 SDHP
600 METER ROW
12 BOX JUMPS
12 SDHP
800 METER ROW
10 BOX JUMPS
10 SDHP
FOR TIME
"SDHP = sumo dead lift high pull"
15 BOX JUMPS
15 SDHP
600 METER ROW
12 BOX JUMPS
12 SDHP
800 METER ROW
10 BOX JUMPS
10 SDHP
FOR TIME
"SDHP = sumo dead lift high pull"
Wednesday, May 20, 2009
Wed. May 20th, 2009
W.O.D
Tabata "Something else"
Pull-ups
Push-ups
Sit-ups
Squats
Tabata intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied with each exercise: Squat, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the four stations.
Scoring Example:A total score is determined by adding up the lowest number of reps in any set of each exercise. 18 squats 4 pull-up 6 push-up 13 sit-up This score is a 41.
Tabata "Something else"
Pull-ups
Push-ups
Sit-ups
Squats
Tabata intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied with each exercise: Squat, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the four stations.
Scoring Example:A total score is determined by adding up the lowest number of reps in any set of each exercise. 18 squats 4 pull-up 6 push-up 13 sit-up This score is a 41.
Tuesday, May 19, 2009
Tues. May 19th, 2009
W.O.D.
Row 500m
15 Burpees
15 Pull-ups
Row 800m
12 Burpees
12 Pull-ups
Row 1000m
10 Burpees
10 Pull-ups
For Time
Row 500m
15 Burpees
15 Pull-ups
Row 800m
12 Burpees
12 Pull-ups
Row 1000m
10 Burpees
10 Pull-ups
For Time
Monday, May 18, 2009
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