Corey L. - + 12 pounds
Luc B.
Rob K.

Warm-Up:
Jog 800m (1/2 mile)

Skill/Strength/Power Development:
POSE Running drills

WOD:
4 rounds for time:Run 400m
50 Squats

Post time to comments.

CF Endurance WOD:

"Nate"

Arwid G.
Jamie M.
Steph B.
Ryan H.
Akbar K.
Corey L.
Rich T.
Paul H.

Warm-Up:
CF Warm-Up, 1 round 15 reps

Skill/Strength/Power Development:
WOD Movement Review

WOD:
"Nate"

As many rounds as possible in 20 minutes:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings, 2 pood (24Kg)

Post number of rounds completed to comments.

CF Endurance WOD:
Rest Day

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

C.A.

1. Warm-Up:
CF Warm-Up, 2 rounds 15 reps

2. Skill/Strength/Power Development:
*Choose either the Snatch or Clean to practice*

3. WOD:
21, 18, 15, 12, 9, 6, 3 reps for time of:
Front Squat, 185 pound
GHD Sit-Ups (sub, if needed, Weighted Sit-Ups, 25% of BW)

Post time to comments.

4. CF Endurance WOD:
"90:90 x 6"

Olympic Lifting Practice

Randy T. - 132 pound Split Jerk

1. Warm-Up:
"Burgener" Warm-Up

2. Skill/Strength/Power Development:
Weighted Chin-Ups (20% o BW), 3 x max reps

3. CF WOD:
Choose one of the following and work up to a heavy single:
1. Snatch
2. Split Jerk

Do not do more than 10 reps total.

Post heaviest load to comments.

4. CF Endurance WOD (3+ hours after CF WOD):
Tempo 90%

Rest Day Discussion - "Missing the Point"

(L to R) Marc N., Corey L., Keven M. - 5-round "Kelly"

As always is the case with CrossFit affiliates, their best form of advertisning comes in the form of word-of-mouth referrals from their current trainees. All of time we have our trainers or trainees come up to us and tell us how they were talking to this person or that person about CrossFit and what we do at our affiliate. However, lately we have been hearing some troubling comments that people will make when our CrossFitters tell them to come down and try out a CrossFit class. Apparently, many people seem to think they need some prerequisite level fitness before joining our CrossFit program. This could not be further form the truth.

Any prosepctive CrossFitter that thinks they need to "get in shape", or "get stronger", before coming to CrossFit is missing the point of CrossFit completely. You come to CrossFit to "get in shape" and "get stronger". CrossFit is a core strength & conditioning program for developing general physical preparedness. Notice the operating phrase "core strength & conditioning"? The program has everything the average person needs to develop elite fitness. It is for 99% of the population. Unless you are an elite athlete or competitive bodybuilder (and CrossFit has even worked very well for them), you don't need anything else.

Do not think you need to physically prepare for months before joining a CrossFit affiliate. Just go. We have heard from many of our trainees that they wish they had come to us months sooner than they did. Do not deprive yourself of the wonderful opportunity to train at your local CrossFit affiliate. Most likely it is the best training your area has offer which makes it the best value for your hard-earned money. You will not regret it.

"Randy"

Randy Simmons

Warm-Up:
"Burgener" Warm-Up

Skill/Strength/Power Development:
Power Snatch (44# barbell)

WOD:"Randy"
For time:

75 reps of Power Snatch, 75 pounds

Post time to comments.

CF Endurance WOD:

Tabata 20:10 x 8

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Welcome Back Kev!

Warm-Up:
"Burgener" Warm-Up

Skill/Strength/Power Development:
Snatch practice
*Work up to a heavy single*

WOD:
4 rounds for time:

25 double-unders
15 kipping pull-ups

Post time to comments.

CF Endurance WOD:
"Time Trial"

Keven M. has rejoined the SECTCF group after a couple of months on the DL. Being a police officer and martial artist, Keven quickly realized the practical application of CrossFit training. Welcome back Keven! Remember, it's a marathon, not a sprint.