by Ezekiel on July 3, 2009
Announcement: There will be 1 Class tomorrow morning at 10:00 am. We will be performing the workout “Murph” in honor of all of the Armed Forces serving our country. Let’s remember what we’re celebrating - Our Independence Day.
There is also a 5k fun run happening in Landfall that morning - there is a small group of us going to that as well. Start time is 7:30 am. You can register tomorrow morning - details here
Our “Student Athlete of the Week” is Michael Miller. An impressive performance is to be expected when he walks through the door. Michael started out CrossFit with a very solid athletic background and learning our movements came easy to him.
Even though we regularly celebrate physical success with our members, this week’s focus is on Michael’s unquestionable enthusiasm, encouragement, and love for his fellow teammates. If you have ever been on the receiving end of his cheering - you definitely know what we’re talking about.
It has been a priviledge to watch him get stronger, more confident, and really emerge as a class leader week after week. Well deserved Mike - thanks for being a huge part of our family!
Workout of the Day
In Teams of 2 complete the following for time:
150 Push Presses / 150 Row (calories)
by Thera Storm on July 2, 2009
Click here to view all of the pictures taken yesterday!
Whether you’re on vacation, a business trip or you’re stuck in the house and can’t make it to the gym, we put together some great workouts that will keep you sweating while away from the CrossFit Coastal community! Here are just few ideas:
Run 1/2 mile 50 air squats - 3 rounds
10 push-ups 10 sit ups 10 squats - 10 rounds
200 air squats for time
“Susan” Run 200m, 10 squats, 10 push ups - 5 rounds
Sprint 200m and do 25 push ups - 3 rounds
10 Handstand push ups and a 200m run - 3 rounds
Tabata squats and tabata pushups http://www.beach-fitness.com/tabata/
5 push ups, 5 squats, 5 sit ups, 20 rounds
Walk 100 meters on your hands, even if it is 2 meters at a time
10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set
Invisible Fran…21-15-9 of air squats and push ups for time
Run 1 mile for time
3 vertical jumps, 3 squats, 3 long jumps - 5 rounds
Handstand for 30 seconds and 10 squats - 8 rounds
10 push-ups, 100M sprint – 10 rounds
Run 1 mile, lunging 30 steps every 1 minute
4 x 25 jumping squats
10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds for time
100 burpees for time
Workout of the Day
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
by Ezekiel on July 1, 2009
Hey Zeke,
It looks like ya’ll are doing great down there… as expected. I miss you guys and wish I could be down there this summer working out with everyone. I am stuck up in Raleigh taking summer classes, but I plan on coming home on the weekends. I don’t know if I told you I went to China… So of course I tried to represent CrossFit and I got some pics doing handstands. I will attach a the ones that are decent.. Handstands are definitely something to work on. I will give you a call this weekend and hope to stop by and say hey for sure though.
Miss you all,
Kent
Awesome picture Kent! Thanks for sharing it with us - we miss having you around training with us and look forward to your visits. We’ll see you soon!
Workout of the Day
Main Site Workout.
http://www.crossfit.com/mt-archive2/004764.html
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand Push-ups
