We will be hosting the CFSD Rowing and Jump Rope Clinic on September 18 from 10:30AM-2PM. $60 for 3.5 hours of coaching and a jump rope you can take home with you. 20% discount for current CFSD members!
Sign up here!
WOD
Press 5, 5, 5 (compare to your at-tempo press numbers from August 25)
Then:
Do a 50m sidewalk sprint every minute on the minute for 10 minutes
Walk back to the start and rest with whatever remains of the minute
Finish with 10 minutes of muscle Up skillwork
Many of you know that Melissa has worked long and hard over the past couple of years to get her Muscle Up. Well, at last weekend's Kid's Cert, she got them. Multiples... Here's the video.
Melissa Getting Her First Muscle-Up's EVER!!!
Congrats Melissa!!!
Congrats Mel!!!! Hey y'all, it's been a while! I gave up my membership due to having all the crossfit gym equipment on base and Josh Everett as a trainer. Lol sorry had to brag a little ha. A true class act. Well I've dropped 10 more lbs and for the most part "cross my fingers" injury free! Trish, static stretch, foam rolling and icing has saved my life. I'm currently doin the somewhat following the strength bias and throughing in swimming and running on my off days. Aush, sorry no fat kid cart wheels but still workin the handstands and "flurty squats" lol I still tell that story. Lauren, my oly lifts are coming along. Congrats to the new trainers! Mal, your possitive attitude is simply contagious:) Ron and Jason u 2 are pure manimals. I taught Parker and juans class and they are doing great! I'll be sure to drop in for a Saturday wod. Eric, I love the new programming and have dabbed into a few of the wods. Well until we meet again keep up the great work at CFSD! P.S. When's JP and lauren's baby due lol
Posted by: Flurty curty | September 14, 2010 at 07:40 PM
Aush, I think not coming to a workout because you don't like it is #2 1/2
Posted by: Lauren | September 14, 2010 at 02:05 PM
Just to follow up on what Paul was saying yesterday...To me the worst thing you can do for your health and fitness is Inactivity. Really poor diet is #2 and bad programming/scaling is a distant #3.
Posted by: Aush | September 14, 2010 at 01:04 PM
LOL...awesome COL.
Posted by: Aush | September 14, 2010 at 11:20 AM
Nice picture. You guys look great.
Hey, BTW, the cold beer in the fridge is a perfect substitute for an ice pack if you have an immediate need because of muscle aches at the end of the WOD. However, if you're going to drink the beer now, I recommend as little touch of the bottle as possible and pour the beer into a cup. Not going into anymore detail than that. Just a suggestion.
Posted by: ColPaul | September 14, 2010 at 10:53 AM
Welcome to the club Melly Mel...good stuff.
Posted by: Aush | September 14, 2010 at 07:53 AM