Hi girls, this week Tues, Wed, Sat and Sun.
Ready to get back into it! Who's in?

Hi girls, I am going to take the rest of the week off but you are welcome to come workout! Not totally sure about next week (I will post Sunday) but probably Tues and Wed. Hope everyone is good! Keep up the workouts if you are traveling or taking time off, I don't want anyone loosing everything they have worked so hard for or coming back and getting hurt :-)  Let me know if you need any encouragement or wo ideas, I am here for you!

5 rounds of 1,000m row
1st- rowed and recorded time
2nd- every other 100m we sprinted- recorded time
3rd- just rowed
4th- tried to beat 1st round- we both did!
5th- Did 100m sprints again just like 2nd rounds- neither of us beat our time

Girls, if you are finding you are not getting sore from sit ups (when we do a lot) it could be you are not doing them full range of motion, your shoulders should hit the ground. Speed will also help.
https://www.youtube.com/watch?v=eluc-f4H2Io

Another really good article
http://journal.crossfit.com/2016/07/no-intensity-no-results.tpl

Schedule this week-
Monday, Tuesday, Friday
If there is a specific time someone needs let me know otherwise we can do 8:15
Saturday and Sunday Kendra and I will be rowing in the Dragon boat competition at Sloan's lake.

5 rounds
run 400m
15 pull ups
50 sit ups

4 rope climbs/20 pull ups
30 bk ex or 50 GM
20 GHD sit ups
80 DU/240 singles or 80 cal row
4 rope climbs/20 pull ups
30 bk ex or 50 GM
20TTB
80 WB
4 rope climbs/20 pull ups
30 bk ex or 50 GM
20 figure 8 sit ups w/12 lb ball (LA showed us)
80 walk lunges

Watch this vid ;-)
https://www.youtube.com/watch?v=qCGtwPhfGf4

Schedule-
We are out of town next week for our annual mt biking trip in Crested Butte.
Possibly could do a wo the 16 or 17th have to see how we feel, may need a few days.
Back at it for sure Monday July 18 and 21, maybe 22nd.


Have a great week and feel free to come and wo while we are gone! Lets keep in touch and motivate each other!

Annie with 400m runs
50 DU
50 sit up
run 400m
40 DU
40 sit up
run 400m
30 DU
30 sit up
run 400m
20 DU
20 sit up
run 400m
10 DU
10 sit up


If you are doing single jump ropes triple the number, sit ups stay the same

Plans changed for this week.
I can do Wed and Thurs
Who is in?


Started watching a documentary on Netflix last night I think it was called "Fittest on Earth" about CrossFit. Pretty good so far.

4th of July!!!
Partition however you like
150 wall balls
2000m row or run
25 pull ups
25 push ups
30 presses
200 ab moves=
25 TTB
30 GHD
30 WB sit ups
50 mason twists
30 bk ext
35 your choice

His or Hers

Happy 4th weekend!
This week-
Anyone up for a 4th of July wo on Monday?
Monday, Thurs, Friday, Saturday