31
Oct
09

HAPPY HALLOWEEN!!!

“Annie”

  • 50-40-30-20-10 of
  • Double unders
  • Situps
pumpkinvomit

Pukie the pumpkin

Check out what Kezia, Roger, Mitch and Lisa have all been up to. Click HERE


5 Responses to “HAPPY HALLOWEEN!!!”


  1. October 31, 2009 at 10:54 am

    Sorry for the late post. I had scheduled a post last night.. but apparently it’s not working.. i’m still working on it.

  2. October 31, 2009 at 10:58 am

    CFWU x1
    all unassisted pullups now.. yay

    “Annie”
    double unders
    abmat situp, straight legs

    EVERYTHING unbroken (even double unders)- but situps were slow.

    Time:7:19

    Did my strengTh after (see how I always spell it right now Kezia!?)

    Press 5RM
    45-55-65-75PR-80×3

  3. 3 melissa
    October 31, 2009 at 12:02 pm

    Way to go on the pullups, Janine!!!
    I did 2 WODs at CFK.. they`re are all awesome people!

    You`ll be Amazed and Shocked to learn that my new PR for pushpress 1RM is 95#! Holy Halloween!
    I think their weights are lighter than yours :P

    See you Monday! :D

  4. October 31, 2009 at 12:12 pm

    good job Melissa!

    the video i posted didn’t turn out like i wanted to. The website is being weird and it won’t let me work with it.. so it is what it is. :)

    Happy Halloween

  5. 5 Roger
    November 1, 2009 at 9:31 pm

    I like my dancing on that vid… Did that count as a wod for me


Leave a Reply




Fitness in a 100 words:

■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. ■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. ■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. ■ Regularly learn and play new sports.