“Annie”
- 50-40-30-20-10 of
- Double unders
- Situps
Pukie the pumpkin
Check out what Kezia, Roger, Mitch and Lisa have all been up to. Click HERE
Archives
All posts for the month October, 2009
5 rounds for time:
- 5 cleans
- 10 pullups
- 15 box jumps
The Crazy Makers: Destroying our brains and harming our children. Hosted by Sean Croxton of Underground Wellness. Discuss the role of nutrition in the development of the brain. Very interesting… long, but you could put it on while you wash your dishes or something 
5 Rounds of 7 reps:
- Power Clean
- Front Squat
- Push-Press
- Back Squat
- Push-Press
*This is not a timed workout. Read comments for details.
“Karen”
150 wallball shots for time
“modified NATE”
AMRAP in 20 minutes of:
- 2 Muscle-ups
- 4 Press
- 8 Kettlebell swings
There’s no snow, we’re running. So, prepare for colder weather when you come to class.
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
You’re both done with those bands
This was sent to me by email…
Important Health Information
Q: I’ve heard that cardiovascular exercise can prolong life. Is this true?
A: Your heart is only good for so many beats, and that’s it. Don’t waste them on exercise. Everything wears out eventually. Speeding up your heart will not make you live longer; that’s like saying you can extend the life of your car by driving it faster. Want to live longer? Take a nap.
Q: I’ve heard that cardiovascular exercise can prolong life. Is this true?
A: Your heart is only good for so many beats, and that’s it. Don’t waste them on exercise. Everything wears out eventually. Speeding up your heart will not make you live longer; that’s like saying you can extend the life of your car by driving it faster. Want to live longer? Take a nap.
Q: Should I cut down on meat and eat more fruits and vegetables?
A: You must grasp logistical efficiencies. What does a cow eat? Hay and corn. And what are these? Vegetables. So a steak is nothing more than an efficient mechanism of delivering vegetables to your system. Need grain? Eat chicken. Beef is also a good source of field grass, a green leafy vegetable. And a pork chop can give you 100% of your recommended daily allowance of vegetable slop.
Q: How can I calculate my body/fat ratio?
A: Well, if you have a body, and you have body fat, your ratio is one to one. If you have two bodies, your ratio is two to one, etc.,
Q: What are some of the advantages of participating in a regular exercise program?
A: Can’t think of a single one, sorry. My philosophy is: No Pain…Good.
A: Can’t think of a single one, sorry. My philosophy is: No Pain…Good.
Q: Aren’t fried foods bad for you?
A: You’re not listening. Foods are fried these days in vegetable oil. How could getting more vegetables be bad for you?
Q: Will sit-ups help prevent me from getting a little soft around the middle?
A: Definitely not! When you exercise a muscle, it gets bigger. You should only be doing sit-ups if you want a bigger stomach.
Q: Is chocolate bad for me?
A: Are you crazy? HELLO … Cocoa beans. another vegetable! “It’s the best feel-good food around!”
Well, I hope this has cleared up any misconceptions you may have had about food and diets. Have a cookie.
Now, THIS , you should take more seriously…
Paleo and CrossFit… it might save your life, by Robb Wolf
For Time, 4 rounds of:
- 20 Sumo Deadlift High Pull
- 20 Jumping Squats
- 20 Pushups
“Discipline is the bridge between goals and accomplishment” Jim Rohn
for time:
- 1000m row
- 50 push press
- 30 pullups
Pushups: chest to ground
.
*REMINDER about the free introduction class on Saturday morning at 10am
“insert your name here” Goat Wod
for time: 21-15-9
- Goat #1
- Goat #2
______________
WHAT ARE YOUR 2 or 3 TOP GOATS ??? Post to comments
(ps: GOATS are exercises that you know you suck at, or that you never want to see come up in a workout.)
Nice solid lift!… and another PR
.
November Sweet Deal Special: From now to the end of November, join CrossFit and get your first month FREE. Contact Janine at crossfitbathurst@gmail.com to get started or come join the FREE Introduction class on Saturday at 10 am
