Matt, gray shirt, dropping the kettlebell during power swings. BTW- Happy Birthday, MATT!!!
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TOYS FOR TOTS
CrossFit Frederick is participating in Toys for Tots this year. We are gladly accepting NEW and UN-Opened TOYS for boys and girls of all ages. Please feel free to drop off any toys at our location prior to December 10, 2009. Every child deserves a present at Christmas! So don't be a Scrooge, help make a child smile this year, donate a toy!
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Today's WOD:
For time.
100 Sit-ups (GHD or Abmat)
100 Flutterkicks (4-count)
100 Leg levers
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What are leg levers?
Lie down on the floor, on your back. Place your hands under your gluteus maximus or butt, since we are not PC. Raise both legs 6 inches off the floor, continue to raise your legs until they are at a 90 degree angle, then return to starting position. This is one repetition. Now do 100 for time after you do 100 sit-ups and 100- 4 count flutterkicks. Sounds like fun!
Jeremy observing the class at 5:30 pm. He had already been in for the 5:00 am class.
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Happy Birthday, Ashley!!! Her birthday is Sunday...a little early but not late.
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Today's WOD:
Three rounds for time.
8 Jumping Lunges
8 Knees-to-Elbows
8 Ring Dips
8 High-hang Power Cleans 135lb/115lb
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Crystal has excellent form with these tire flips. She and Laurie "buddy" flipped a 255 pound tire for the workout yesterday.
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Running in the Cold Weather
It is getting colder outside; therefore, everyone will need to dress in layers for our outdoor activities (i.e. running). This would also be a good idea inside the gym because the heat does not come on unless it is really cold outside. Always remember to wear or have a hat, gloves, scarf, lightweight wind resistant jacket, fleece jacket, etc... You'll want to shed the layers as your body warms up from the exercise and then re-apply the layers after you are done the workout. If you have any questions, contact Dave or Amanda at 240-436-6082.
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Today's WOD:
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
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Sean doing Sumo-deadlift high pulls.
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Happy Birthday, ANNA CLAIRE!!!
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Today's WOD:
Sumo-deadlifts
5-5-5-5-5
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