We had a trainer in-service this past weekend and we are excited to be bringing a lot of new “fun toys” to the new location whenever we move. At the absolute latest it will be August 31st. This has been the longest processes ever! Thank you all for being patient! All the waiting will pay off; we promise!
Skill/Strength Go over Power Clean Form AND SumoDeadlift High Pull form (this one is in the workout) then… Power Cleans 5-5-5 (newbies work on deadlifts ONLY as this is the first movement in the Power Clean) Recovery of: Work on HandStand Pushups WOD
10 Pullups 15 WallBalls 20 KB SDHP x4
1. Low Vitamin D levels are linked to higher rates of daytime sleepiness.
2. Just 5 minutes with a dog can lower your stress level (I have 2 if anyone is interested…I am pretty sure they increase my stress levels).
3. There are currently 85 medications that ar known to interact badly with grapefruit juice.
4. A woman adds 11.3 hours of additional life expectancy for every hour of vigorous physical activity she does. An hour of moderate activity gives a longevity boost of 5.6 hours (I guess a CrossFitter will live forever then?).
If anyone is interested in participating in the Civilian Military Combine at Bryce Resort this October, please email me. I know we have a few people who would like to get a team together. Check out the website: http://www.civilianmilitarycombine.com/events/mid-atlantic-mountain-assault/
October 12, 2013 is the date of this event and for the most part it takes the entire day. Soley, Tracey, Carlina, Parker and I participated as a team last October and we came in 2nd place as a team. It was a complete shock to us and sooo much fun.
Skill/Strength 200m Row for time (this is a SPRINT, so go as fast as humanly possible) recovery of: 20e x’ing Hand to ElbowPlank, max rep air squats without stopping or pausing or resting… (repeat until the start of the workout) WOD Wallballs (20/14) KB Swings (35/25) Ring Pushups 3′ at each station, then 2′ at each station, then 1′ at each station. Your score is your TOTAL repetitions for all 3 rounds….
If anyone has kids ages K-8th grade interested in Fauquirs Track and Field Camp please email Quentin Jones at email@example.com For those of you who do not know Quentin, he has been CrossFitting with us for over 2 years now and is the head coach of both the the Fauquier track and cross-country team. The camp starts this upcoming Sunday (Fathers Day) June 16-Thursday June 20th 6pm-8:15pm. The cost is $75.
Still smiling after Memorial Day Murph a couple weeks ago. That’s what it’s all about.
Skill/Strength Strict Shoulder Press 5-5-5-5 Recovery of: 10e KB Halos and 30e uni leg bridges WOD 400M Run 25 Toes to Bar 400M Run 50 V-Ups 400M Run 50e Russian Twists with KB 400M Run 50 AbMat Situps For time….
No rain in the forecast for Tuesday. That should be good news. I think everyone’s grass is green enough for right now.Skill/Strength Goal WORK WOD Thrusters (75/55) Pushups Squats (front/overhead/back) Air Squats Shoulder to Overhead 21-15-9 Reps of Each (At the end of the 21-15-9 you have to complete the same number of burpees as the minutes time on the clock, once the burpees are completed this time represents your final score)