“It is foolish and wrong to mourn the men who died. Rather we should thank God that such men lived.”-General George S. Patton Chalk it up…another outstanding Combined Class…old-style! (Beg. 30 sec; Adv. 45 sec)B&T Hurdle, Low Crawl, Hack Squat/Raise, DB Leg Raise, Toe Tap, ACP, Lunge Press, Fig8 Sprint, JumpPU, KB Crunch, Tire Blast,… Continue reading »
May
31
May
31
May
30
Sunday CFer
Congratulations to Mags! 8th in the State of PA 3200m (10:49…uh-huh!) Her next feat is RD of the R U ABLE 5K. Get the word out about this June 20 race. Pick up an application at the gym or register online.
May
29
Perfect Pods
An awesome sequence of exercises. CK Policing… Police your own. 1) Ring Row, KTE, Jack Webbs, Burpees (1min Double Under)2) Rope Climb, Alt. Superman, Side Plank, Hip Ext (1min Suicide)3) B&TJump, Decline PU, Air Squat, Good Morning (1min Lunge Drill) Warm Up AND Cool Down (…3-count)10 PushUp20 Lying JJ30 B&T40 Combo Crunch50 JJ40 Combo Crunch30… Continue reading »
May
28
Hot Grinder
No, not the hoagie version…but it was HOT! Grinder:25 DB Heaves25 Box Jumps25 KTE15 Tire FlipQuick Step400m bar/MB carry between exercises. BTW: Got the Nerve? Triathlon 2010 Results
May
27
Thursday Updates
1) Memorial Day Special Schedule: Monday May 318am Cadence Run (park at lot on Old Mill across from Wyo Pool)9am Combined Class (at CF) 2) Sunday June 6: 9:00A, Here Comes Summer Sunday Special. 3) Sunday June 20: R U ABLE 5K. If you are participating, put your name on the list at the gym… Continue reading »
May
26
Wednesday Form: Squat, Deadlift, Swing, Oh My!
“a proper squat has hips below knee height, weight on the heels, knees in alignment with the feet…” (CrossFit main site). Though squats may look different for different people based on several variables, one being “length of hinge system”, all proper squats adhere to these basic principles. Not to be confused with a Deadlift: “Proper… Continue reading »
May
25
That’s a giant circuit you got there.
Rare glimpse at the T 9:30A class digging out the big Transition workout. T 5:30P class Skills Work: Partners get 100 B&T Reach, Air Squats while you rest.Circuit: Side Push Off, Step PU, Box Drill, Dips, Sprint, V2Pump, 1-leg hop, MB PU, Rev. Lunge, Plankwalk
May
24
Tuesday Attitude: "If we can’t live together…
then we’re gonna die alone.”This TA is for the Losties in the crowd!“Do not mistake co-incidence for fate.”“…is it because you need to look down the barrel of a gun to find out what you really believe…?”“It only ends once. Anything that happens before that is just progress.” And, of course…“See you in another life… Continue reading »
May
24
On a mission to transition!
8Ct, Step Over, OH Lunge (Side Step)JM Rows, Burpee, KB Slasher (Crabwalk)Deadbug, Wt Sit Up, Windmill (High Knee)JJ2BT, Woodchop, DB Swing/Tri Ext (Bear Crawl)
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Enriching lives through raising awareness about physical fitness possibilities for disabled people.GotTheNerve? TRIATHLON
