Two of our newest members, Hieu(big smile) and Jaime(ring dips). Make sure to give them a big Unlimited welcome if you see them sweating next to you.
Question to all members: We will be adding classes next month. We are thinking of a 7:30pm class at least twice a week and a 10am beginner class on Saturday. What time slots do you guys want? Post in comments
WOD 2/29/08
Back squat 3-3-3-3-3
Coaches advice: Don't skip out on strength days. Just because they're not a metabolic conditioning beast doesn't mean they're not important. Remember you are only as "fit" as your weakest of these 10 fitness skills:
Cardio-respiratory endurance, Stamina, Strength, Flexibility, Speed, Power, Coordination, Accuracy, Agility, Balance
If anyone knows a parkour coach, I would love to implement some skills to our workouts:
I really need a morning class, like around 6am. I have two small kids so evenings just can't happen - too busy running around, which crossfit really helps with!
Posted by: AJ | February 29, 2008 at 06:53 AM
Damn I'm sore!
Posted by: Coach Rudi | February 29, 2008 at 08:22 AM
Damn I'm sore!
Posted by: Coach Rudi | February 29, 2008 at 08:22 AM
yesterday's WOD
M.26.200
5 Rounds as rx'd
2 rounds w jumping ring dips.
14.46
Posted by: vito | February 29, 2008 at 09:09 AM
I like the 7:30 pm class or a 6:00am, maybe both on Mondays and Wednesdays. I think it will coincide with kickboxing so those who can work out in the morning can switch it up
Posted by: Jenn | February 29, 2008 at 12:26 PM
a Monday or Wednesday 6 am class would be cool and Monday or Wednesday 7:30 would be good too.
Posted by: Carmen | February 29, 2008 at 04:53 PM
Max lift at 265 for last two sets of 3 reps
Posted by: Andres P. | February 29, 2008 at 04:54 PM
Wow I learned something new! Never knew what parkour was. As far as classes, the 730 classes sound good . A Sunday noon class would also be nice.
Posted by: Smita | February 29, 2008 at 06:59 PM
215 overhead !! dam it that's it next time freddy let's me overhead I am banging out 215,My last OHP was 210 and I will do it on my diet lol..
Posted by: Eric | February 29, 2008 at 07:35 PM
Eric,
You gotta go for 220#. But if you get it, you gotta go for the 500m row too. Hey good job on your diet so far.
If anyone else wants to see what Eric's diet is checkout www.crossfitoneworld.com comments section.
Posted by: austinb | February 29, 2008 at 08:35 PM
Max squat 315 for 3 reps last 2 sets.
Posted by: Erwin | March 02, 2008 at 07:28 PM
155/175/205(F)/185/195(F)
I just noticed that I gained six pounds in a good way!
Posted by: jasonluk | March 02, 2008 at 09:25 PM
7:30pm is a good time as well. Would 5:30am be too early? (I commute to SF)
Posted by: jasonluk | March 02, 2008 at 10:06 PM