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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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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: (100,807)
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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. Robbin


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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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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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