NO Class this Saturday!
Remember guys, I will be in Dallas this weekend so NO class this Saturday!
Remember guys, I will be in Dallas this weekend so NO class this Saturday!
Welcome to CrossFit Katy Cale! Everyone did a great job on this workout, really happy with the intensity levels I saw. This workout is a great demonstration of why working out in a group is so much better than going it alone. David and Brain were able to push each other and beat the time that I put up by doing it by myself this morning. You always get more out of yourself when you have others around you which is why it is the best way to train.
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Up and Down
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400m Run
10 Burpees
15 Renegade Rows
20 Thrusters
800m Run
20 Thrusters
15 Renegade Rows
10 Burpees
400m Run
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Warm down
As many slamballs in 2 minutes
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5# DBs
Stacy: 18:07, 56 Slamball 10#
Melissa: 20:45, 57 12#
Laila: 23:40, 40 10#
Shirley: 24:30, 41 10#
10# DBs
Jim: 23:01, 40 12#
Marie: 20:30, 48 12#
Debbie: 17:19, 64 12#
Susan: 17:35, 61 12#
Cale: 20:40, 40 12#
Rosa: 20:20, 47 10#
12# DBs
Niki: 17:45, 65 12#
Sal: 19:26, 62 10#
Carlos: 20:06, 47 12#
15# DBs
Jay: 18:29, 43 12#
Ed: 20:25, 64 12#
Larry: 20:25, 51 12#
Anthony: 17:10, 62 12#
20# DBs
Brian: 15:57, 62 20#
25# DBs
Neal: 16:13, 60 20#
David: 15:20, 70 20#
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Body Weight Wednesday! You don’t need weights to get a good workout, but when your running and doing burpees you should have shoes, not naming any names!
Intensity is key to these workouts guys and learning that is a huge part. Anthony learned it today, that’s what I want to see everyday.
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4 Rounds
400m Run
25 Squats
25 push Ups
5 Burpees
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Neal: 18:25
Anthony: 21:40
Niki: 21:58
Larry: 25:47
Rosa: 25: 51
Sal: 30:20
Diana: 31:30
Jim: 38:02
Adriana: 38:49
Laila: 38:59
Balls to the Wall
25 Push Ups
50 SlamBall/ High Pulls (30 reps everything for Mod)
400m Ball Run
50 Ball Squats
400m Ball Run
50 Ball Sit ups
400m Ball Run
50 Ball Step Ups
400m Ball Run
25 Push Ups
10# Ball
Stacy: 27:50 (Tuesday AM)
Andrea: 31:55
Diana: 33:50
Shirley: 29:58 Mod
Laila: 33:01 Mod
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12# Ball
Ed: 26:54
Rosa: 27:00
Carlos: 22:54 Mod
Alfonso: 28:15 Mod
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15# Kettlebell
Sal: 31:13
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20# Ball
Larry: 26:55
Anthony: 27:18
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35# Kettlebell
David: 23:02
Double Trouble
AMRAP in 10 minutes of:
1 5 Minutes Rest then 2
10 Thrusters 10 KB Swings
10 Push Ups 10 Slam Ball
Total Rounds Completed
(Sorry guys I forgot to write down the weights you used)
Anthony 14
Andrea 15
Diana 15
Adriana 12
Lissette 14
Karina 15
Laila 12
David 18
Sal 11
Darin 14
Rosa 18
Alfonso 14
Larry 17
Susan 9
Remember, FREE workout this Saturday! Please email me to let me know you are coming if you have not done so yet.
It’s 8-8-08! The Olympics start today which is awesome because it is always great to watch athletes perform at the highest possible levels. They all got to where they are by training hard and focusing on their ability to perform. CrossFit works the same way, you train hard and your performance level goes up. As your performance level goes up your body becomes leaner and stronger. Remember the goal of CrossFit is to achieve high levels of human performance, getting ripped and lean is just a sweet side effect!
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WOD
8-8-08
800m Run followed by
8 Rounds of
8 KB Swings
8 Push Ups
8 KB High Pulls
followed by
800m Run
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15#
Melissa: 23:12
25#
Niki: 16:40
Marie: 19:38
Jim: 20:08 (400m runs)
35#
Neal: 14:03