Fri-Sat-Sun Workouts

15
August 27, 2009 · Posted in WOD   · Comments (15)

gone_surfing_01

Here is the Workouts for Friday and Saturday you guys can to while Tina and I are on vacation down in Wildwood. Enjoy!! Stay accountable..

Friday:
Body Weight  Ladder
1-10-1
push-ups
pull-ups
burpees
lunges (per leg)
 
Saturday:
Run 5K
    or
4 rounds
1/4 mile run
25 air squats

There Will Be No Class At 7pm on Thursday

No class Friday 28th and Saturday 29th

　　　　

Comments

15 Responses to “Fri-Sat-Sun Workouts”

  1. DREW on August 28th, 2009 12:46 am

    Have fun!

  2. Tina on August 28th, 2009 12:52 am

    Thanks drew! Driving away….everyone continue the workouts!

  3. Foot on August 28th, 2009 2:00 am

    So I ended up having to go to the dentist today. Apparently I’ve had an abscessed tooth and had to get that taken care of ASAP!!! I was on the verge of tears at work this morning. Now I have to get a root canal and 2 teeth pulled in a couple weeks. Yes….I’m an idiot. Full dental coverage and I decided to never go. Way ta go Foot.

  4. Randy on August 28th, 2009 2:41 am

    Sorry to hear about that foot. Probably going to meet a friend on saturday morning. Since we are in a strength phase, we will do the kettlebell strength triplet from june. Enjoy the weekend off S and T.

  5. JohnO on August 28th, 2009 2:59 am

    Sorry to hear about your “condition” Foot. On the plus side, now I have a good story to tell my kids when they say that they don’t want to go to the dentist.

    Steve/Tina……Enjoy your trip. Well deserved!

  6. DREW on August 28th, 2009 3:20 am

    The last time I saw Foot with tears in his eyes, they were raining down on him from the guy he was one-hand choking up against the wall.

  7. andrew on August 28th, 2009 11:46 am

    S and T enjoy your well deserved vacation!!! See you all on Monday!

  8. Brad on August 28th, 2009 1:15 pm

    Enjoy your vacation and you gotta go on that big slingshot ride!

    Enjoy the Vicadin Foot… glad you did what ya gotta do to get it taken care of.

    Everyone else, have a great rainy weekend and see you Monday.

    Oh, and here is the SHORTEST crossfit joke ever.

    “A CrossFitter walks into a bar.”

  9. Dave B on August 28th, 2009 5:24 pm

    S&T – Have an awesome time!!!

    Might do a slight variation of today’s workout. Trying to do a pound a day before the wedding – 2 days and so far so good. Just had a little bit of a lunch that was a little bit too much so I might need to rip through a few extra reps of something special tonight. Maybe find a nice log in the woods and try pressing it or something. I also made a nice little rope contraption a while back (thanks, Vic for the idea) that I might need to implement. Here’s a link to the basic idea:

    http://www.instructables.com/id/ROPE-EXERCISE-HANDLES/

    I basically loop mine around a tree branch and have it reinforced with duct tape in 7 spots (knots x2, edge of handles x4, top where tree rubs rope to prevent a friction break) It’s very easy to find a nice sturdy tree to loop it around and get some dips, ring dips, ring push ups, pullups, chins. Oh, and the yellow boating rope that they use in the Instructables link is actually very strong.

    Well, that’s all I have to say about. Anyone else make anything homemade to help with keeping up while not @ CFI?

    -Dave

  10. JohnO on August 29th, 2009 4:24 am

    I’m trying not to picture you doing this:
    http://www.instructables.com/files/deriv/F41/RIT5/FXA2YNDO/F41RIT5FXA2YNDO.MEDIUM.jpg

  11. Mandy on August 29th, 2009 12:30 pm

    I made up my own workout for today:

    4 Rounds 25 each:
    Burpees
    Situps
    Pushups
    Squats

    22:01 – I have no doubt in my mind that this would have been about 5 minutes lighter had I done this in the gym. It’s so much harder to have motivation at home. I need to work on that.

  12. Randy on August 29th, 2009 8:04 pm

    Ran 5k today in 32:43. I averaged an 11 minute mile. Listened to Uncle Kracker the whole time. Felt great.

  13. Randy on August 30th, 2009 6:14 pm

    WOD: Kettlebell Strength Triplet from 6/15/09. 53 lb KB.
    Hard as hell, but my buddy and I pushed through it.

  14. Mandy on August 30th, 2009 11:08 pm

    Hi all. I wanted to share a note I posted on my facebook page about my diet because some of you still haven’t joined the amazingness that is facebook:

    Today is day 30! My eating habits have morphed over the last month to what I’m calling a cross between Paleo/Primal. Call it what you want, basically I’m eating natural stuff. I feel good and my diet still needs tweaking…learning what my body likes or doesn’t like. I’m loving what I’m eating and certainly plan to continue to eat this way…but with the occasional treat for myself of wine or dessert from time to time. Like last night, it was such a good feeling to have a treat like that and not feel guilty because I’ve done so well this month eating the way I chose to.

    I’m currently reading “Good Calories, Bad Calories” by Gary Taubes. Holy crap people, EDUCATE YOURSELF!! I never realized how much unnecessary horrible stuff I would load my body with thinking it was healthy. And it’s unbelievable the lies we’ve been fed.

    How amazing that I would find in my inbox today the following passage from Eknath Easwaran’s “Words to Live By”:

    “When the heart grieves over what it has lost, the spirit rejoices over what it has found.
    – Sufi proverb

    During the early stages of the spiritual journey, we can feel a certain deprivation when we have to keep saying no to the senses as they clamor for things that will only add to the burden of the journey later on. “Don’t eat this. Don’t drink that. Don’t smoke this. Don’t watch that.” This is what you hear from your spiritual teacher. There is no rapture; there is no ecstasy; only “keep plugging along.”

    This discriminating restraint of the senses is not asceticism. Its purpose is not to subjugate the body. We need to train the senses to be faithful allies on our journey for two compelling reasons: first, the body is our vehicle, and we need to keep it healthy, strong, and resilient so that it can carry us steadily and safely to the summit of consciousness; second, training the senses strengthens the will day by day, enabling us gradually to gain control over the fierce passions that rage beneath the surface of consciousness. Without a trained will it is not possible to move up out of the Valley of the Shadow of Death which is our physical world. Untrained, the will becomes self-will, our worst enemy; but trained, the will can become our most powerful ally.”

    I’m continuing on my path of conscious change for myself, for my better…physically, mentally, spiritually. I have such a great sense of accomplishment that I do have this will and it can only continue to grow and get better from here if I choose to allow it. I am not sad anymore about not been able to eat certain foods…I’m am ever thankful that I do NOT want to eat them because of what I have learned.

    Thanks to all who have supported or encouraged me and others to make this CHOICE for ourselves…both through your blogs or sharing your personal experiences or letting me share mine with you. It is through this that we may endure such loving self-will.

  15. sandra742 on September 9th, 2009 2:25 pm

    Hi! I was surfing and found your blog post… nice! I love your blog. :) Cheers! Sandra. R.

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