9/29/2010 -- Yoga Day!

Big thanks to Kru Abby and the all-new Kru Daniel for three awesome sessions today!

9/28/2009 -- Learning to Write in Thai

9/27/2009

Tennis Court Madness...

Sprint out to the court

5 rounds for time of
Walking lunge to the angry dog
Bunny hop to the chedi
Sprint back to the starting corner

Sprint back to the gym.

9/22/2010 -- Yoga Day!

Kru Abby stretches us out again. Khop kun khrap!

Special Paleo Diet lunch, too!

9/21/2010

Staff WOD:

Part 1:
"Annie"
50-40-30-20-10 reps for time of:
Double unders
Sit-ups
*note, sub 4 turns of the rope if doing single jumps*

Part 2:
Grip strength test:
Bar hang for time

Part 3:
AMRAP 5 minutes
Tire flips

9/20/2010

Staff and Student WOD:

Part 1:
10!
Pull-ups
Dips

Part 2:
400m Walking lunge

9/17/2010

Weekend WOD:
Run 800m
100 Sit-ups
Run 800m
100 Squats
Run 800m

9/16/2010

Staff WOD:
Muay Thai Gone Bad!
FGB of the following:
95 lb DL
Slam ball
Heavy pipe thruster
Box jumps
K2E

 

Student WOD:

Flee Burma, Rangers!

Carry an injured teammate 800m

Part 2:

100 Team canoe push-press

9/15/2010: Yoga Day

Special thanks to Kru Abby for teaching Yoga for CrossFit today. Feeling more limber myself!

Student WOD
"Dirty Dozen"
12 Rounds for time of:
12 Burpees
12 Sit-ups
12 OHS 

Tee shirts are in!!!

Yo fitness fans! Get your CFCNX tee shirt now!

9/14/2010

The CFCNX Dirty Dozen

12 Rounds for time of:

12 Burpees

12 Sit-ups

12 OHS

Yo CFCNX! If you are still interested in the Paleo Diet and learning more about CrossFit nutrition in general, you should check out Mark's Daily Apple. It's my favorite resource for all things gastronomic.

9/13/2010

WOD:
"Fran"
21-15-9 of the following:
95 lbs  Thrusters
Pull-ups

Scale as appropriate with PVC barbell and stretch-band pull-ups.


Learn more about improving your time on this workout here, at Mobility WOD.

For further inspiration, here's a video!

9/8/2010

Student WOD:
See yesterday's staff WOD. Nice work, students. Drink some water tonight.

Staff WOD:
In pairs, complete AMRAP in four 3-minute rounds of the following:

GHD sit-ups
Box jumps
Back extension
Box jumps

9/07/2010

Staff WOD:

Part 1:
Tabata squats

Part 2:
3 rounds for time:
10 Med ball lunges
Run 200m

Smells Like Team Spirit

"Kru John, can we take it easy on our shoulders today?"

"Oh. Well. I'm sorry."

Student WOD:

Your team must complete the following tasks:

300 push-ups

300 sit-ups

300 wallball shots

Pass the medicine ball back to the classroom.

Staff WOD:

(not pictured)

AMRAP 10 minutes:

10 med ball cleans

10 Russian lunges

Mobility Day

WOD:

Mobilize your hips and shoulders, with special thanks to Kelly Starrett and his Mobility WOD blog. Thanks for your interest in CrossFit nutrition, friends. I'm looking forward to reading your food logs next week!