Tuesday 2/28/12

Here is Dr. Vranes after his open workout.  104 Burpees in 7 Minutes is pretty dang amazing.  If you look close, you will see the sweet sweat angel on the floor next to him.  

You know you are addicted when:  you come even after your birthday party.  It is kind of funny what this type of exercising does for some people.  As my and my sweetheart talked about last night, we came to the conclusion that going to bed without doing a W.O.D. just isn't the same.  Now notice I said some people.  Everybody CAN do it but not everybody CHOOSES to.  For me is has become a lifestyle.  Now granted, I am far from perfect (enter in chocolate and cold cereal) but I feel like life goes so much better when I choose to be healthy. It was awesome to have lots of people go at the same time last night.  I realize this is not always feasible but it was fun nonetheless.  Altight so for tonight, if you have some spare time before coming, look up powercleans.  There is a great demo on the main crossfit site under exercise demos.  This will be part of our workout tonight.

Friday 2/24/12

For Time: 
224 Situps :)
We will see you tomorrow morning at 8 for a great workout.  How about eating less sugar today than yesterday? 

Thursday 2/23/12

A fun night of good stuff.  I hope you guys are enjoying the workouts as much as we enjoy having you over.

Wednesday 2/22/12

Homework WOD
So here you go:
6 Rounds for time:
4 Wall Climbs
5 Standing Broad Jump Burpees
6 Second L sit 

Alright so now that you are really confused, Wall Climbs.  The best thing is to search youtube.  There is a great video of Chris Spealler doing wall climbs.  But you basically find a wall that you are ok with getting a shoe mark on, maybe outside?, then lay flat on your stomach, with your feet against the wall.  You then proceed to used your shoulders and arms to push and your feet to climb up the wall all the way until your thighs and stomach hit the wall and then walk back down, try not to jump out of it.  Broad Jump Burpees:  All these are is a long jump into a burpee.  So you are standing there, do a full broad jump as far as you can, then staright into a burpee.  If you do not have a ton of space, just turn around and jump into your next one.  On the L sit:  Find two objects the same height and try to hold yourself in the air in an L position for 6 seconds.  I am sure there are great videos of all three.  Anyways, do your best and have fun with it.  It you still can't get it, we will work on it tomorrow.  Have an awesome day and eat healthy!

Tuesday 2/21/12

Monday 2/20/12

Friday 2/17/12

10 Rounds for Time:
10 Pushups
15 Squats
20 Situps