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COACH_CUJO's Photo COACH_CUJO Posts: 959
6/3/10 12:19 A

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Anne-It good to know that you're back at in and crushing the WODs! Great job.

Dan-Way to push it. Get a picture of your sweat angel for us next time.

Tim-Great job doing Nutts proud. You ROCK!

Nam-It is FANTASTIC to see you on the board! Great job with your WOD today.

Angie-Way to push yourself and get in a little extra work. Keep turning up the intensity!

Steph-Looking forward to hearing how tomorrow goes...it's going to be more run than walking...right?

- Cujo
~CrossFit Level 1 Certified Trainer

SparkPeople CrossFit Team Leader

Check out www.CrossFit.com and get serious about building a better you!


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MSTEDDI's Photo MSTEDDI SparkPoints: (21,089)
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6/2/10 8:43 P

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Kickbutt workouts, guys! WOOT!

Mine tonight was...
3 rounds:
40 squats
15 bench dips
15 sit ups
final time: 10:21

Hopped on the treadmill to do a brisk 20 minutes, too. Saw a picture of myself on Facebook from a bridal shower I attended this weekend and I need to kick it up about 150 notches but I don't know how or what to do. Was hoping to talk to my trainer tonight but he was busy with a CrossFit newbie and I didn't want to interrupt. Maybe I can chat with him on Friday. I want to barely be able to crawl out of the gym. I love/hate those workouts - hate them during, love them after.

Anyway...have a good night!

~*angie*~

You can either have results or excuses.

The pain of discipline is less than the pain of regret.


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MONA_MONA's Photo MONA_MONA SparkPoints: (112,101)
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6/2/10 8:01 P

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Participated in a CrossFit WOD today and really enjoyed it:

400 meters x 4
50 squats x 4

Completed in 9:10 minutes! Having a stop watch staring you in the face is motivation to hurry your a@@ up while maintaining good form, of course.



MAMJASMAC's Photo MAMJASMAC SparkPoints: (4,558)
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6/2/10 12:50 P

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Tpell, What the heck???? That work out sounds crazy bad a$$. I'm sure I would have died or vomited halfway through. Great job!

Anne

TPELL21's Photo TPELL21 Posts: 725
6/2/10 12:10 P

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Ah NUTTS!
What a joy this workout was! (can you detect the sarcasm?)

Nutts - 10 HSPU, 15 Deadlift (250lbs), 25 box jumps (30"), 50 pullups, 100 wall balls (20lbs), 200 double unders, 400m run with 45lb weight

time: 36:29

The only thing that would have made this workout better was throwing in a couple hundred burpees. (sarcasm again)

double unders really slowed me down, but near the end I was able to string together about 5-6 in a row (separated by singles still of course). Not great, but an improvement.

-Tim-


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NEXTLEVEL Posts: 21
6/2/10 12:10 P

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Warmup: 3 rounds of 5 pullups, 10 pushups, 15 back extensions, 20 air squats

WOD: 4 rounds of 18 deadlifts (45lbs), 50 2-count flutter kicks, 500m run, 2 min rest

Cooldown: 750m walk

Niiiiice and sweaty. The legs are feelin' it. High fives to all.

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LADYROSE's Photo LADYROSE SparkPoints: (100,828)
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6/2/10 11:46 A

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Nice job, Coach!

I'm opting for another rest day today... had a great camping weekend and was really active during it as well. Will hit the road tomorrow for a walk/run.

Steph
ladyrois.blogspot.com/

Take the words �genetic freak� out of your vocabulary and substitute the words �hard working, committed, and focused� and you will have removed one obstacle to doing things you never thought possible. Top Dawg

The BOSS Rules: Train Beyond Our Self-imposed Strength Limitations.

"Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think."
C. R


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MAMJASMAC's Photo MAMJASMAC SparkPoints: (4,558)
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6/2/10 10:18 A

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Hey coach, Well I had a long break but finally got to the gym today. It was a hard one too. We did 4 rounds of 400 mtr run with 50# sand bag and 21 kettlebell swings. My time was 16:38. Fun crowd today. Very energetic and encouraging. Your runnung times are fantastic and glad to hear that the knees are doing ok. I will be back later to see what the rest of you did.

Anne

COACH_CUJO's Photo COACH_CUJO Posts: 959
6/2/10 9:37 A

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Done! I actually feel pretty good about how I ran too.

Round 1- 3:29
Round 2- 3:28
Round 3- 3:27
Round 4- 3:38 (I gassed out trying to catch my buddy)

The knees felt good and I don't feel like I'm going to die or anything. I just wish I could keep that kind of pace without resting in between.

- Cujo
~CrossFit Level 1 Certified Trainer

SparkPeople CrossFit Team Leader

Check out www.CrossFit.com and get serious about building a better you!


 Pounds lost: 12.5 
 
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18.75
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COACH_CUJO's Photo COACH_CUJO Posts: 959
6/1/10 10:40 P

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Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

- Cujo
~CrossFit Level 1 Certified Trainer

SparkPeople CrossFit Team Leader

Check out www.CrossFit.com and get serious about building a better you!


 Pounds lost: 12.5 
 
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18.75
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