Stellar performances from everyone today. I was glad to hear some realistically ambitious goals from the 6am & 5pm group. 4 O'clockers, I'll look for your 3 December goals tomorrow. I am excited to see the progress over the next 30 days or so. If you'd like to modify your goal you have until Friday. Around January 1st I am planning to do a WOD that we call "resolutions" where, if the logistics work out, the WOD is going to be a free for all of everyones individual goals. I'll work out the details and any thoughts are, of course welcome. Let's also celebrate our month of hard work with a Party the night of that WOD at C3. Looks like we have a lot to look forward to!
One of my many goals for CrossFit is to have 50 members by February. In that spirit we are offering a free week to new members starting January 1-? Spread the word.
The most immediate goal is that we are winning the "Rowtography contest" and getting ourselves a new rower. Please tell Drew and I if you have more good ideas- it looks like we have a very solid chance with what we have but, more is more.
Tuesday December 2,2008
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Score total reps from all 32 intervals.
Hers Rob Miller-One of the best trainers on the planet, a professional rock climber,super nice guy and an amazing CrossFitter-(No you don't have to do your sit-ups on the GHD)
Have to tip my hat to Caleb he has been polite and hard working through some very tough workouts-Welcome!