Strength

Front Squat 10×2 @ 50% 1 RM (45 sec rest between sets)

WOD

5 Rounds for Time:

 

7 Hand Stand Push-up

9 Knees to Elbows

12 KB Swing (53/35)

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Sam slamming the stress out of her day.

Mike, Sam, & Ashley discovering that throwing a ball against a wall is not too fun

Ashley working hard while the Barnstormers take a break in the background

The Following exerpt written by Matt Chan at CrossFit Verve, speaks volumes for how many CrossFitters live thier life.

What is that stuff called CrossFit?   

How many times have you heard that question?  I’ve been a CrossFit athlete for about three years now and there are two things that never pop into my head when this question is asked.  First, “constantly varied, functional movements, executed at high intensity” and the second “Increased work capacity over broad time and modal domains”.  Though I can recite these like scripture, and believe in their worth to fitness, they are not the first thoughts in my head.

The first thing I do think about is how CrossFit has changed my life.  How do you explain that to a stranger?  They always ask me, were you overweight?  No.  Were you out of shape? No.  I didn’t start CrossFit with all these lofty goals to lose weight and get in shape, so how could CrossFit a strength and conditioning program, change my life so drastically that I cannot imagine my life without it? 
 
CrossFit does change people’s lives, those that are open to it?  It exposes you to things that you are not good at.  You will look silly and you will not always be the best.  It doesn’t matter who you are, you will be challenged by aspects of this program.  At first, this is a big hit to the ego and you desire to be better so that you can be the best.  Soon you find that the best gets you nothing but an impressive “Grace” time or bragging rights and then the real changing begins?  So why does CrossFit change peoples lives, all CrossFitters not just the fire breathing kind?

CrossFit changes people’s lives through constant challenge and exposure.  When you are at your worst CrossFit will not let up, it will not release you to stand and watch.  It is tough love, it throws you back in the fire and says you will endure, you will finish, and you will be the person you know that you can be.  How can a workout do all that?  I don’t have the answer there; it is a mystery how 21-15-9 thrusters and pull-ups can change how badly you want to become that person inside.

I believe that we all have an image of ourselves, who we keep striving to be, CrossFit exposes this person and challenges you to be just that and no less.  It’s not easy to face yourself everyday, and just when you think you have been defeated, your community arises around you to rally.  Friendships are developed, you become closer to your CrossFit comrades then you ever thought possible, they endure along side you and remind you that you are a part of something bigger then yourself and your life begins to change.  Now tell me, how do you explain that to a stranger?

WOD

“Fight Gone Bad”

3 Rounds 5min

1 min Wall Ball

1 min Sumo Deadlift High Pull

1 min Box Jump

1 min Push Press

1 min Row (calories)

Add total nuber of reps/calories from all rounds to equal total score.

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5:30a Group getting after their first "Fight Gone Bad" WOD

Jeff and Thom racing to the finish line

Melanie ripping out one last rep for a solid FGB score

WOD 

“Trevor” 

For Time 

300 Pull-ups 

400 Push-ups 

500 Sit-ups 

600 Squats 

*Break into teams and work together to hit totals 

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Apperantly The sight of 600 squats on the board, makes people smile

Jeff, I am glad your messed up hands won't affect your kicking this season for the "Stormers"

As you can see, not one but BOTH hands are jacked up. Its all good you whipped out those pull-ups like a champ

Yesterday Ashley met "Grace Kelly" for the first time. This was the outcome

“GRACE KELLY”

WOD

“Grace”

For Time:

30 Clean and Press* (135/95)

*Ground to overhead any way

then

“Kelly”

5 Rounds for Time

400m Run

30 Wall Ball (20/14)

30 Box Jump (24″/18″)

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Grace Video:

  watch?v=ydeCu7W1VRc

Jenny and Lindsey pushing through the last set of back squats

Paul Claims that CrossFit "saved his life" wednsday night/thursday morning. Full story comming soon!

Quentin on his 400 m Run after setting a CFDM "Grace" record. Rxd 2:57

Rest Day/ Make up WOD

WOD

AMRAP- 20 min

20 Double Unders

15 Push-ups (ring)

10 Pull-up

5 Dip

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Ashley Locking it out. Strong work

I guess when you are "dazed and confused" a thumbs down means you are OK

Katie, suffering through her final round of back squats

Another Future CrossFitter. At a boy Wyatt!