Congratulation to Rich Froning and Annie Thorisdottir for winning the 2011 Reebok CrossFit Games, and a quarter of a million dollars each.  Absolutely amazing, how far the Games have come.  From a 500 dollar purse (year 1), to the 1/4 million jackpot awarded Sunday. Just reminding you guys that we leave this Wednesday, so the only classes Wed-Fri are the 6:30pm and 7:30pm WOD times.  There is nothing this weekend.  If something pops up where this has to be changed we will post it on the website.

Parker doing his "bicycle kip" muscle ups

Justin contemplating when he should do this rope climb...

Come today for a “make-up” WOD.  WOD will start immediately at 5:45pm, so be here at 5:30pm to stretch.  See you guy later today!  Not going to be nearly as hot as yesterday.  Heather and Christi, hopefully have have gotten your AC situation taken care of, it’s nasty out there.  Congrats to Marla for setting a personal record of a 95lb shoulder press (she only weighs about 95lb too!) Congrats to Parker for setting a PR in “Cindy” earlier in the week of 18 rounds and 5 pullups (is that correct P?) Nice job goes to Carlina for beating everyone in Thursday’s WOD with the closest person trailing more than 4 minutes behind.  You’re a beast!  I’m seeing $250,000 at CrossFit Games next year for you.  Wouldn’t that be nice!?!

I still haven’t received goals from a lot of you, so be sure you comment to this post with your goals.  And, remember payment for next month is due on or before Monday to avoid a late fee.  Thanks!

The CrossFit Games Finals begins this weekend.  The first event involves an open water (ocean) swim.  For years they have been hinting at an open water swim, and this year they finally came through.  Should be interesting to see how well muscle floats.  To watch the live feed for the games go to games.crossfit.com

Tidey doing Overhead Squats w/ her Mini Me cheering her on

Exciting times.  I get to build an awesome Pullup/Squat rig for the new facility in Warrenton.  I also get to make some metal parallets, and some prowlers.  It’s like Christmas in July for me.  Reminder to everyone, next Wednesday thru Friday there are only going to be 2 classes held on each day.  The 6:30 and 7:30 classes.  Crystal and I shall be at a wedding, so Parker is in charge of the classes.  Be sure you show up on time, or he knows what to make you do if you’re late.

Steve on naptime. Very comfortable position....NOT

TEMORARY NEWS: I will be holding 4:45am class Tuesday and Thursday morning (be here by 4:30am to stretch) as WOD will start immediately at 4:45am. This will be at the Amissville location.  We are opening in the Northrock Shopping Center (near Harris Teeter) in early-mid August. Will keep you updated to the exact date when we get closer to that time. Thanks for being patient!

CrossFit Warrenton
522 Fletcher Drive
Warrenton, VA 20186

Has a nice little ring to it!

Who would every think that 89 is a cold day.  Well after last week, that is exactly what that is.  With it being a cold day, it’s time to do something a little more exhausting than what we were forced to program this past week.

Justinand DC dong some air squats in the rain at the first Warrenton locations Grand Opening.

Saturday class is going to be held at 7:15am.  This means you should arrive at 7 for your stretching, and we are then hitting it hard at 7:15.  This is not going to be a normal Saturday where you make up a missed WOD.  There is going to be a fresh WOD/s to be performed.  The only catch is, I’m not posting it.  Just be sure you bring all your individual equipment to do any and every particular movement we can do (rope climbs, hill sprints, tire flips, etc…)

Remember everyone the heat is ridiculous so plan ahead and be sure you are prepared as best as possible.

Crystal, "nuff" said!!!

COME AT YOUR OWN RISK!!

A code red air quality alert means that air pollution concentrations within the region are unhealthful for the general population. The effects of air pollution can be minimized by avoiding strenuous activity or exercise outdoors.

Heat and humidity add up to danger

High humidity makes heat more dangerous because it slows the evaporation of perspiration – the body’s natural cooler.

To use the chart below to find the danger level at a particular time and place, type in the name of a city or town anywhere in the world in the box at the bottom of this page. Click the “Go” button to see a report of the place’s latest weather conditions and forecasts Use the Fahrenheit temperature and the relative humidity in the current conditions report with the chart below to find the apparent temperature.

Links to more information are below the chart.

Source: National Oceanic and Atmospheric Administration

The chart above is based on a formula. The USATODAY.com Humidity calculations page has the formula and a link to a worked-out example. You can also use the weather calculator on the National Weather Service’s Medford, Ore., office’s Web site to find the apparent temperature.

• The dangers of heat and humidity
• Mean heat index indicates all-day danger
• How the body responds to heat