As a Team of 2 complete for time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
* One partner must run 400m while the other partner completes “Angie”. Switch up with your partner after each run and continue alternating until all reps are complete.
Results
Quotes of the Day: “The way a team plays as a whole determines its success. You may have the greatest bunch of individual stars in the world, but if they don’t play together, the club won’t be worth a dime.” ~ Babe Ruth
“Whoever is careless with the truth in small matters cannot be trusted with important matters.” ~ Albert Einstein
Tire Parking at CrossFit Anywhere:
We have recently completed a Week of Heroes, and a Week with the Girls. Next up? A Week of Teamwork. All Team WOD’s all week. We started with the 31Heroes Team WOD and will continue each day emphasizing how team workouts can bring out the best in all of us. Usually you will push that extra rep or two or speed up to not let your partner down which ups the intensity. These WOD’s are hard but still fun and also build friendships through shared pain.
Vacation is almost complete. Tomorrow we return. We have missed the box!
Post WOD today with good friends at CF Centurion:
Events:
Next Saturday is our SUP (StandUp Paddleboard) and Picnic Day at Idylwood Park on Lake Sammammish. Time is 4-7 pm and the headcount is 25 people not counting kiddos. Bring your own food and for those who RSVP’d for the SUP lesson and rental plan on approx. $25 per person. If you are unable to make it then please let us know ASAP as we are counting on the headcount total to calculate the rental/lesson costs.
Swim Training! Our own Lindsay and Dustin (former NCAA Div 1 Swimmers and coaches) are going to teach us to swim! Grab your water-wings and kick boards and come out for a swim clinic on the morning of 9/24 from 8am-10am. The clinic is open to all Team Squatch members of all swimming ability levels. Dustin and Lindsay Rogers will serve as our instructors and ambassadors of aquatic merriment. While this is an opportunity to learn new athletic skills (or sharpen existing skills), the most important objective is to just HAVE FUN! As with everything in Crossfit, this will be scalable, based on your comfort level. Location TBD. I realized I put the trail run up yesterday and that it conflicted with this. This however is the place to be!
Rowing Training! Our very own Lucy (who is a former competitive rower from the UK) is going to hold rowing training for anyone interested on Saturday 11/12 starting at 1030. After the WOD is over she will give tips and instruction to 2 at a time for 15 minute slots. As we get closer to the date we will let you know how to sign up for a 15 min. coaching session!
“CrossFit Rowing Trainer Course: Damper Setting” with Angela Hart,CrossFit Journal preview video [wmv] [mov]