You are hereBusy This Saturday?
Busy This Saturday?
Davis pulling a super-hero sized kettlebell off the floor
We have a couple of things happening this Saturday. Please spread the word!
Free Community Day Workout
We'll be holding our monthly free Community Day workout this Saturday, March 20, from 11am to 12pm. As always, no previous experience with CrossFit training is necessary. This one-hour class is designed to be fun and scalable to all ages and fitness levels. It includes a warm-up, instruction in a few basic movements, a great workout utilizing these movements, and a cool-down.
Bring friends, bring family!
NorCal Sectional Dry Run
In case you missed it, the Saturday workouts for the NorCal Sectional Qualifier were posted here:
http://games2010.crossfit.com/qualifiers/norcal-sectional-wods.html
To give everyone an opportunity to do these WODs, whether you're participating in the Sectionals or not, we're going to be running these workouts on Saturday, four hours apart (just like in the Sectionals).
We'll be meeting at St. Mary's High School (not the college!), where we met for our football clinic, at 12:30pm to run everyone who shows up through Workout A (listed below). And then we'll meet up at the gym at 4:30pm (yes, a weekend afternoon training opportunity!) to do Workout B (listed below).
The workouts:
Workout A
Against a 6-minute running clock:
Run 800m
Max rep overhead squats (115/75lbs)
Scored by total number of overhead squats.
Workout B
Max rounds plus reps in 10 minutes of:
7 Thrusters (115/75lbs)
12 Kettlebell Swings (53/35lbs)
7 Pull-Ups
....was left in the bathroom either last night or this morning. It looks very nice on me, but if you can describe it adequately, I will return it to you.
By the way, cute kid ;)
Where did you find him?
Mike, this is too much advance warning. Additionally, it appears that these workouts were put together with an eye toward actually testing the capabilities of the athletes instead of injuring them. No dice, amigo.
Tom,
Since K-Star interrupted his powerlifting training yesterday to do NorCal Workout A (47 reps), I'm counting on seeing you in attendance tomorrow. You can show us how your massive gain in strength and bodyweight has led to an increased work capacity across broad time and milk domains.
Kelly is a nice guy and everything, but he's obviously deluded if he thinks this stunt will derail me from laser-like focus on emulating Donna Simpson. He and his buddy Angel are gonna get pwned on the platform come April 24th and he will probably regret screwing around with any of these conditioning workouts. That's right, gents... What are you gonna do when the Hulkster comes after you? Ahem...
I'd also like to add that if I were to compete tomorrow, I might dishearten Brandon et al. when I dominate them in no uncertain terms. For the sake of Team CFO and our athletes' self-esteem, I think I will refrain from actually exercising and just take pictures.
I need to send this to Kelly and Angel so that they can more fully understand what they are up against. It's time to go and eat some ice cream and drink some milk.
So I believe I've convinced my 10 yr old daughter to accompany me tmw for the workout, which is a big deal (trying to get her to get stronger is tough, given what a wuss her old man is).
So I bragged about this on twitter, and a friend who I have managed to convince starting crossfit by reporting my workouts on twitter (I know, I know, but it's twitter, so what do you expect?) has a son with cerebral palsy:
http://bit.ly/9Xa1il
and is looking for some upper body exercises for him. Any suggestions? I'd really appreciate it - whether in person or here.
Thx.
Hey,
The high school is St. Mary's High School in Albany yes? Google shows it as St. Mary's "College" high school and i'm confused.
Thanks.