ThursdaySome truths from Mark Rippetoe
• Your muscles cannot get “longer”
without some rather radical orthopedic surgery.
• Muscles don’t get leaner—you do.
•
There is no such thing as “firming and toning.” There is only stronger and weaker.
• The vast
majority of women cannot get large, masculine muscles from barbell training. If it were that easy, I would have them.
• Women who do look like men have taken some rather drastic steps in that direction that have little to do with their
exercise program.
• Women who claim to be afraid to train hard because they “always bulk up too much”
are often already pretty bulky, or “skinny fat” (thin but weak and deconditioned) and have found another excuse
to continue life sitting on their butts.
• Only people willing to work to the point of discomfort on a regular
basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most
of the time.
• You can thank the muscle magazines for these persistent misconceptions, along with the natural
tendency of all normal humans to seek reasons to avoid hard physical exertion."
WOD
I would like to officially welcome Paul and Stan to our happy little group, this is going to be fun.
Chad's
Last Dance
(as so slightly modified from CrossFit Coronado)
15 Burpees
25 Butterfly Situps
15 Jumping Squats
25 KB/DB Swings
40m Box Push
5 Rounds
Purple Pants Powder Puff Parker - 28:41/ 20#KB/ 4 Rounds
Itchy -
28:32/ 55#KB
Cupcake - 30:39/ 55#KB
Stan - 35:11/ 35#KB
Paul - 32:02/ 35#KB
Bobby - 33:48/ 35#KB
WednesdayI've been wrestling with the idea for quite some time now and realize that we NEED
a basic movements course that everybody must attend before attending a regular CrossFit class. As much as we have all
enjoyed watching our classes grow over the past few months, I have not been extremely happy with the level of technique and
form that is being performed by the masses, and I can only blame myself for that. I have very high expectations and
hopes for all of you that join our classes. But with that expectation I sometimes get ahead of myself, and in turn ahead
of you. In conclusion, we must go back to the basics: The Squat, Front Squat, OH Squat, Press, Push Press, Push Jerk,
Deadlift, Sumo Deadlift High Pull and the Medicine Ball Clean. Changes are on the horizon, strict, fair, just and informative. 6pm
400m Intervals 5-5-5-5-5 Deadlifts
HIGHLIGHTS Norman - 400m runs at a consistent 1:28 pace very impressive Jean
- 185# Deadlift
Minahil - 300# Deadlifts 12pm Last nights WOD Alise
- 22:14 (Band assisted) Brian - 21:01 AS RX'D
Alissa - 19:10 (Band assisted) Teri - 18:48
(Band assisted) 5am and 6am WOD 400m Intervals and 1 min drills Jumping Pullups Dips Med ball toss Butterfly
Situps Burpees
TuesdayYES! We had class today and definitly sweated a bigger storm than Edouard.
WOD
30 Muscle ups
or
120 Pullups
120 Dips
For Time
Jean -
21:02 (band assisted)
Minahil - 24:15 AS RX'd (ring dips)
Jeremy - 20:40 (band assisted)
Edward - 25:50
AS RX'd (But still needs full extention and chin over the bar for PU)
Bobby - 17:30 (band assisted)
David -
26:17 AS RX'd (ring dips)
Stan - 26:46 (band assisted)
Cammy - 24:47 (band and John assisted :-)
Whitney
- 27:12 (band and John assisted :-)
Russel - 28:44 (band assitsted)
--------------------
Please
keep Vanessa, our resident 6pm CrossFit monster in your thoughts the next few weeks, as she was in a car accident
this past weekend and will be out for a spell as she heals up. Vanessa get well soon, we already miss you
and can't wait to get you back in the class and dancing.
Monday
Minahil's 24
24 Thrusters
24 Knees to Elbows
AMRP in 24min
Alise
- 6/30#
Teri - 6/30#
Jill - 5/20#
Minahil - 5/95#
David - 4/95#
Michael - 4.75/30#
Stan - 5.5/40#
Brian - 3.5/30#
Gina - 5/30#
Kelli - 3.6666/35#
Jean - 4/35#
Mike - 6/60#
Dylan - 5/40#
Edward
- 5.5/95# (Push Press)
Cammy - 6.5/30#
Jeremy - 5.5/40#
Robert - 3.5/40#
Casey - 4/95# (Still need to
get lower)
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