Rest...or makeup workout...or skill day!

Today is the first day of our new format. Every third day from now on will be a rest day (for those of you who have worked out the previous two days). If you missed a workout, you may make up that workout; the only stipulation is that it has to be one of the workouts from the previous two days (e.g. you can't just pick any old workout). If you don't feel like resting, you can use the day as an opportunity to work on an exercise that is giving you problems. For example, if you're trying to get your pullups, work on technique, ask questions of the instructor, and work at those pullups, even if it's just one attempt at a time. Poor runner? Work on running. Even if you aren't a poor runner, you can always work on getting that time down. You get the idea. You can even work on a particular lift if you aren't quite getting it. Again gang, this isn't free time to just do whatever you want. You'll be expected to tell the instructor what you'll be working on at the start of class. My suggestion (and what I intend to do) is to pick something that you aren't good at, and make that your focus for the month.
+48 pushups.
Check out me and Steve, hard at work calculating the FGB totals. Hey, the math was hard! Look at us, surrounded by coffee, water, even gatorade because we were slaving away. Please note Alan in the background getting a beer...

WOD September 29, 2008

Pukie can't seem to stay loyal to any one particular girl...
"Annie"
50-40-30-20-10
Double Unders (or tuck jumps- NO singles!)
Situps (your choice- GHD or abmat or some combination thereof)
+47 pushups.
Pushups got you down? Hey- we're almost half way there!!! Good stuff, right?
A couple of words about double unders...they are hard. OK, that was 3 words. But they are a lot about technique. Don't have your double under yet? Here are a few tips: get good at regular jump roping first (if you can't do singles, you sure as heck can't do doubles); jump a few singles, then try a double (don't try a double from a stand still when you're learning-- you'll never get it); after you've got one, just keep practicing (do a few singles, then a double, then continue into singles, etc. etc.). While you're learning, if the rope makes it 3x around, that counts as one (provided you're jumping high and putting some effort in). If you just can't do 'em, tuck jumps are the way to go- you'll be doing the same amount of work and intensity, you just won't be getting the agility component of the workout.
Here, Vic demonstrates that it is possible to simultaneously kick your own ass and encourage someone else to kick their own. Don't forget to pass on a few words of encouragement to your fellow Crossfitters today!

WOD September 29, 2008

"Cindy"
5 pullups
10 pushups
15 squats
As many rounds as possible in 20 minutes.
+46 pushups for the Pushup Club.
Guys, this week we're going to start collecting your sizes for the Pushup Club T-shirts, too- so be aware. We're playing around with what will go on the shirt, and may take a vote on it, so please rock the vote and give us your two cents. Otherwise, Lord knows what kind of saying Alan will come up with.
Get up there, Kev!

Rest

57th!
Crossfit360 came in 57th in fundraising out of the 197 teams that competed in FGB III!!! Hey- that's in the top third, and not bad at all for such a small team (ahem, everyone else...). Next year guys, in addition to building a kick-as* team for the Crossfit Games, I want us to be the TOP fundraisers (lofty goal, I know- this year the top fundraising team raised over $50,000 and the top individual raised over $6,000). We can do it! The best news by far is that combined, everyone blew the total goal out of the water, and we raised $530,101. That is practically double what FGB II raised.
But today, just rest, take it easy, read the paper, and manage to get in 45 pushups, at some point. Check out Joey giving Luis a run for his money...(literally)

FIGHT GONE BAD

Well, tomorrow (Saturday) is D-Day for you, Crossfitters. We'll be presenting certificates to the highest scoring male and female, as well as the person who raised the most money according to the website tomorrow morning. See you all at 10 am at Cherry!!
+44 pushups, for those of you not doing FGB (boo!)
Aww, memories. Here's a pic from our first big monthly workout!

WOD September 26, 2008

-1 day til FGB. Get on it! Or face the wrath of Fraph! (See yesterday's post for an explanation).
Anyhoo...
Overhead Squats
3-3-3-3-3
CHEST UP, people!!! Arms directly overhead, locked out at full extension.
And don't forget your pushups- 43, to be exact.
Here's a little incentive, to sweeten the FGB pot. All members of the pushup club will get a pass on Saturday's 44 pushups IF they do FGB. C'mon now! If you were on the fence, that should have made your decision for you! As if that wasn't enough, check out this info that Robert alerted me to: http://www.surfline.com/surf-news/disabled-iraq-war-vets-take-to-the-surf-in-north-carolina-wounded-warriors_18793/
Pictured is the guy from Crossfit Italia. I don't know about you, but personally, I'm disappointed. I expected less. Of a bathing suit, that is. Where are the speedos?

WOD September 25, 2008

"Helen"
Or should I say, "Hell-en"
3 rounds for time:
400 m run
21 kettlebell swings (1.5 pood)
12 pullups
+42 pushups
FGB FGB FGB FGB FGB FGB FGB FGB FGB FGB FGB FGB FGB FGB FGB FGB
Hey- I know how to get people to come on Saturday. I shall make a rule that anyone who does not workout on Saturday at FGB will be forced to do "Fraph" on Monday. "Fraph" = Fran followed by Murph.