Barbara and Burgers

Tina and Monica had a meeting of the minds today after they finished Helen (13:42 in case anyone is keeping track) Oh I went 12:46. In this highly intellectual meeting it was decided that since the pool is essentially closed the post workout gathering will be at Red Robin. So bring some dry clothes and we will head to Red Robin after the workout for some lunch and or refreshments.

Red Robin, YUM!

This will also conclude the Challenge so get back to posting as there are only 2 days left.

Hello Posterior Chain

Row 1000, 750,500, 250
Dead Lift 20, 15, 10, 5
Push Press 20, 15, 10, 5
Box jump 20, 15, 10, 5


Kendra 22:59

It's Monday Ya'll

We did something a little different up on the track
today!! Broad Jumps, Swings, Squats,Push-ups,etc...
We had one new participant......she says she is returning
Wednesday and Friday!!!

Races in the books

Ashley and I are back from Buena Vista. We both had successful races. She won her race of course and I managed to find 7th place. The last lap I just kept thinking to myself this lap is shorter than Fran just go for it.

The Chief

3 Power Cleans
6 Push ups
9 Squats

5 3 minute rounds with 1 minute rest

Then 3 250 Meter Rowing Sprints


Inger 20
Erica 18
MC 17
Michele 17


Best sprints

Inger 1:08
Erica 1:02
MC :57
Michele :59

Broke Finger Becky

10 Front Squats
5 Burpees
5 Pullups

Times 10

We had a special visit from "Broke finger Becky" today which served to brighten everyones day!

Tina 18:00
Nora 18:18
Chris 18:49
Becky 22:40
MC 29:42

Challengers

It is looking like we have some major players in the Challenge competetion. It is great to see the the strength in and out of the Gym. You are inspiring me to work harder to achieve my goals.

Max Efforts

Dead lift
500 row
Wall Ball
Push press
KBS
Pullup
500 row

WOrking with prescribed weight 1 round of maximum reps with ~3 minutes rest between exercises

Milk

I agree with all the benefits of milk I think I can give it credit for much of the good attributes that I have. I can also almost guarentee I will be back at the utters as soon as I can. I was just getting to a point that I was a bit over the top with the Dairy. I was doing MC's family proud. I am pretty sure I was keeping a couple cows in business all by myself.

If I was really getting serious I would give up the sitting on the couch. I guess that will be where I play once I start on the milk again.

A workout but no milk in the books

I did the main sight WOD today and I must say I am looking forward to tomorrows Main Site WOD much happier. I guess if I drop some weight then the WOD today would have been easier. I must say I liked my pullups.

Bench press 202 5,5,6,7,3
Pullups 15,16,18,20,13
Squats 205 5,6,7,7,7

Keep bringing the comments. See you all at 9:30 tomorrow.

It has begun

The Challenge has started. I made it through day 1 with no Dairy. No Cheese on the Fajita, No milk with Breakfast, No Icecream for desert. Now it is time to workout.

How was your first day?

Have you met Barbara? If this is your first time or
she is an old friend, be there on Oct 2nd!!!!

I guess the cold weather kept everyone away! Only MC and Jim
showed up!!! Way to go MC and Jim

2K Row x 1
10 Burpees
10 Wall Ball

x 6

4 takers so far

Who is willing to pony up and see what they are capable of.

Dairy will be what is missing for me over the next 2 weeks. Milk, Cheese, yogurt, and toughest of all Ice Cream. Here we go

Balls of fury!

Using either a 12, 16 or 20 pound med ball do:

100 broad jumps holding your ball(on the track)
100 ball slams
100 walking lunges holding your ball(on the track)
100 wall balls

Do one burpee for every time you drop the ball while on the track.

Franki
Inger
Nora
Monica

The Challenge

Starting Monday September 21st Concluding October 4th That is 2 whole weeks! This could be tough.

The challenge:

Give up one of your vices for the 2 weeks. Substitute a positive action in place of your negative vice. For example No Sugar; So instead of having syrup on my pancakes for breakfast I will have 2 scrambled eggs and 6 strawberries. Or No Diet Coke, Drink water instead. I know you know what your vices are but, incase you are having trouble coming up with a suitable vice to give up here is a short list to help you come up with an idea for yourself.

Double Mocha latte frapichino substitute regular coffee
Alcohol Substitute water
Tobacco Substitute a trip up and down all the flights of stairs in your house or office building
Diet Soda Sub Water
Sugar sub Fruit and veggies
Sitting on your butt watching TV going to the park with the family

If your vice is something that costs money set up a cookie jar to collect the money you do not spend to have a fund to celebrate with at the end of the challenge. Do this it will give you a visual cue for making healthier choices for yourself. You could even end up making a donation to a worthy charity at the end of the challenge, Just so you know I consider myself worthy.

I think you get the idea!

To hold you accountable you will need to post your sacrifices and improved choices to the Crossfit Inverness Blog www.crossfitinverness.blogspot.com

I will be looking for daily updates in the comments section of the blog. As more incentive to take part in this challenge and to report on yourself the most consistent reporter will receive 2 complementry 1 on 1 personal training sessions wish me, I know you may not be able to tell if this is reward or punishment go for it any way.

7 rounds of 7

900 row or 7 laps

7 rounds of

7 SDHP/KBS
7 Box Jumps
7 K2E
7 Thrusters

7 laps or 900 row

Tina 33:18 75 lb thrusters
Nora 34:56 57 lb thrusters
Chris 34:41 57 lb thrusters
Monica 37:00 75 lb thrusters 24 inch box
MC 42:23 57 lb thrusters

Tuesday September 22

As of today there will be no Tuesday 9:30 Work out On September 22. W ewill be working out on Thursday.

Daniel Junior

25Pullups
3 laps
21 Thrusters
Row1 1000
21 Thrusters
3 laps
25 pullups

Kendra 18:38

Wallball 21,18,15,12,9,6,3
KBS 3,6,9,12,15,18,21
Box jump 21,18,15,12,9,6,3
Sit up 21,18,15,12,9,6,3

Cash out 25 Pullups

Kendra rocked it in 18:32
16 lb Wall Ball
16 lg Kettle bell
Then pullups with the skinny band

3 Power Cleans
1 RD of Cindy
5 Pull-ups
10 Push-ups
15 Squats

AMRAP 15

Great effort today!!

Crossfit Testimonal

Casey ran a half-marathon this wkend in
1:44.
He hasn't run over 5 miles in about 4 years!!!
Way to go Casey!!

Don't forget the cash out!

AMRAP

5 Deadlift (moderatly heavy)
10 Push up
15 Wall Ball


Forgive me if I get the number of rounds incorrect.

Scott 11
Guy 10
Monica 9
Chris 9
Nora 8 2/3
Michelle 8
Jim 8
MC 7

Cashout

25 K2E

Everyone was sooo very happy at cash out time.

Great job today working Dead lift form and taking it heavier when you had the form.

It's all about the quarters

3 laps
25 Burpees
3 laps
25 Box jumps
3 laps
25 Pullups
3 laps
25 KBS
3 laps
25 Wall ball
3 laps
25 Thruster

Just Kendra again today Every one else is missing out.

Kendra 24:11

09-09-09

In honor of the day.......

9 Deadlift
9 Push-ups
9 Db Push Press
9 Sit-ups

9 x's

Great Job Everyone!!

Ten laps of torture

Using the upstairs track and Studio

teams of 3
One team member running, One doing a skill the 3rd resting
Rotating in that order.
10 rounds
run 1 lap 10 lbs in back pack
add 5 lbs each round

Rnd 1 Bear walk is skill
Rnd 2 KBS is skill
Rnd 3 Bear walk
Rnd 4 BIcycle situps
Rnd 5 Bear walk
Rnd 6 Push press
Rnd 7 Bear walk
Rnd 8 Burpees
Rnd 9 Bear walk
Rnd 10 Lunges
Final back pack weight 55 lbs

Tina, Monica No rest station
Nora, Michele, MC
Guy, Casey, Axel
Scott, Chris, Chris

Reps of push press for Cashout. Becky was cursed for her reched discovery.
Great work by everyone.

Rowing Fran

It just looked like it should be a good workout so I went ahead and stole it from the main site.

1000Row
21 Thrusters
21 Pullup
750 Row
15 Thruster
15 Pullup
500 Row
9 Thruster
9 Pullup

Kendra 18:42
Chris 19:10

Hi Everyone

There will no longer be a 6:30AM class on Wednesday mornings as there does not appear to be any interest. All of the other classes will continue as scheduled.

10s

10 burpee
10 box jumps
10 K2E
10Burpee
10 Box jumps
10 Push press
10 Burpee
10 Box jumps
10 Lunges per leg

times 2

Kendra 13:33

Kendra got all her box jumps on the 18 inch box for the first time, Great job!