CrossFit East County WOD

WOD Friday, 10/31/08

HAPPY HALLOWEEN!

Day 17 of the "Burpee Challenge"....17 Burpees today!

"CINDY"

As many rounds as possible in 20 minutes:

5 Pull-ups

10 Push-ups

15 Squats

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Don't forget to sign up for the "Run for the Hungry" on November 27th @8am

http://www.active.com/register/index.cfm?event_id=1610626&subevent_id=1065447&team_id=572224

 

WOD Thursday, 10/30/08

Day 16 of the "Burpee Challenge"....16 Burpees today!

"Breathing Ladder"

Do1 rep - Take 1 resting breath, Do 2 reps - Take 2 resting breaths and so on to 10 reps....10 resting breaths. Then go back down the ladder until you get to 1 breath...1 rep.

Do this ladder for:

Pull-ups

Push Press (M-95#/W-65#)

Wall Ball (M-20#/W-16#)

Compliments of "CrossFit Jax"

WOD Wednesday, 10/29/08

Day 15 of the "Burpee Challenge".....15 Burpees today

"Helen"

3 Rounds for time:

400M Run

21 KB Swings (M-53/W-35)

12 Pull-ups

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A lot of you have been asking questions pertaining to diet...the best advice to give is to subscribe to the Zone Diet website. The site is a wealth of information and can help keep you on track and it is "free" to join. 

www.zonediet.com

We also have CrossFit journals for you to read and follow.  Just ask if you would like a copy of it.

WOD Tuesday, 10/28/08

10-1, 9-2, 8-3, 7-4, 6-5, 5-6, 4-7, 3-8, 2-9, 1-10

Clean & Jerk (M-135#/W-85#)

Muscle-ups (Modified - Jumping M/U)

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Thank you to everyone that attended our free class this weekend!  Lots of new faces and hard work! Hope to see you back soon!

WOD Monday, 10/27/08

DAY 13 of the "Burpee Challenge"....13 Burpees today!

For time

Run 1 Mile

50 Pull-ups

Run 1 Mile

75 Push-ups

Run 1 Mile

100 Squats

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WOD Sunday, 10/26/08

Day 12 of the "Burpee Challenge"...12 Burpees today!

Take the day off and rest!

WOD Saturday, 10/25/08

Day 11 of the "Burpee Challenge".....11 Burpees today!

AMRAP in 20 Minutes:

5 Deadlifts(M-135#/W-85#)

10 Burpees

15 Box Jumps (M-24"/W-20")

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Thrusters Anyone???

WOD FRIDAY, 10/24/08

Day 10 of the "Burpee Challenge".....10 Burpees today, You can buy in today with 55 Burpees.

For time

200M Run

50 KB Swings (M-53#/W-35#)

5 Burpees

300M Run

40 KB Swings

5 Burpees

400M Run

30 KB Swings

5 Burpees

600M Run

20 KB Swings

5 Burpees

800M Run

10 KB Swings

5 Burpees

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On the Zone diet, there's absolutely no need to deprive yourself. The following Zone meal recipes are designed to tempt your taste buds and satisfy your hunger for up to 4 hours. Also, be sure to check out the Quick Start Guide for the Zone snack suggestions designed to deliver up to 3 hours of hunger satisfaction......

www.zonediet.com

WOD - Thursday, 10/23/08

DAY 9 of the "Burpee Challenge" .....9 Burpees today

"Jodi"

4 rounds for time

15 Thrusters (M-95#, W-65#)

15 Hang Power Cleans (Same weight as above)

15 Wall Ball (M-20#, W-16#)

100, 200, 300, 400 Jump Rope

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Compare to 5/30/08

Getting Ready To Make Zone Meals

Ironically, the Zone is based on two terms your grandmother told you: balance and moderation. You balance your plate at every meal, and never eat too many calories at a meal. The only tools you need are the palm of your hand and your eye. Read full article.....

http://www.zonediet.com/EATING/HowtoMakeaZoneMeal/tabid/82/Default.aspx

WOD Wednesday, 10/22/08

Day 8 of the "Burpee Challlenge".... 8 Burpees today!

3 Rounds for time

400M Run

15 Clean & Jerks (M-95#/W-65#)

20 Lateral Bar Jumps

15 SDLHP (M-95#/W-65#)

20 K2E

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(Compare to 6/22/08)

REMINDERS......

We will be having a free class on Saturday, October 25th @11am, please bring friends, family, neighbors.  All fitness levels welcome!

You are invited to join CrossFit East County for PureFitness Thanksgiving Run for the Hungry 10K/5K on Thanksgiving Day, November 27th....

http://www.active.com/register/index.cfm?event_id=1610626&subevent_id=1065447&team_id=572224

Please forward to any and all of your friends that you think may be interested!