My Fit Fam: "Not That Bad"

Sunday, October 25, 2009

"Not That Bad"

You're going to want to get real cozy with the number 50 for this WOD. Yes, 50 is a lot of anything so you better get over that fact ASAP and enjoy the cardiovascular intensity of this workout.

WOD

8oom run
50 Burpees
800m run
50 thrusters (women 45lbs, men 65lbs)
800m run
50 box jumps
800m run

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Official Crossfit Warm-Up

3 rounds of 10-15 reps of
• Samson Stretch (once each round for 15-30 seconds)
• Overhead Squat with broomstick
• Sit-up
• Back-extension
• Pull-up
• Dip

To perform the samson stretch you interlace your fingers and raise them overhead so your palms are facing the ceiling, lifting with your shoulders. Your legs are in a lunge position with the rear leg's knee touching the ground. Stretch your hands up, and stretch/sink into the lunge. For a more detailed explanation (and pictures), check out the April 2003 issue of the CrossFit Journal.

Fit Fam Crossfitter or the Week:

9/14/09
Kai Taylor is the Crossfitter of the Week (which from this point on will be referred to as the COW). Kai is the COW because even though Nat sneaks off to do the WOD while he is asleep, he still finds time to fit a quick session of "poo ups" into his busy day. When Kai is not eating ice cream with Bubby, reading books with mom, or playing with auntie and Bubba, he is practicing "poo yups" on his high chair or getting in a quick set in between session on the "Wee" at Beverly Park. Thank you Kai for showing us all how we can live a healthy, well balanced life that is full of family, fun, and crossfit. Keep it up champ!

9/7/09
This week mom showed her dedication to crossfit by improvising in order to complete her WOD. While on vacation in Traverse City and without a kettlebelle in sight, mom had to be a problem solver. Instead of skipping the workout or skipping the kettlebelle swings as prescribed, she decided to fill her purse with giant cucumbers (I'm laughing hysterically as I type) in order to simulate a kettlebelle. I hope the purse is okay (she used a really nice purse).

Hello to My Fit Fam!

I'm so glad you have all decided to partake in the awesomeness of Crossfit. You will not be sorry... you will be sore, but not sorry. Everyday I will post the WOD (workout of the day) that Dubbs and I do at SFBB Crossfit (the greatest Crossfit gym of all time). I will also post links to videos showing how to do some of the movements that you may not know how to do yet. Please be careful. Please don't hurt yourself. If you do hurt yourself, please don't sue me. I have reserved dad as my defense attorney should you decided to sue you own daughter/sister/sister-in-law. Anyway... these videos (and much more) can all be found at www.crossfit.com.

Make sure to post your WOD results in the comments section under the daily WOD. You will soon find that we all have different strengths and weaknesses. No matter what the workout is... DO IT to whatever capacity you are able. Modify when necessary but don't wimp out. I know you know the difference.

Hales, if you have any inspirational quotes you would like to share at any time, please feel free. Come to think of it, you might actually need to start your own blog for that...

Love and Crossfit,
Moo

My Fit Fam

Sunday, October 25, 2009

"Not That Bad"

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