SnoRidge CrossFit: "Lyndi"

09/30/2009

"Lyndi"

Another birthday WOD in September? This is a busy month. Today was for Lyndi and she rocked her birthday WOD as RX'd! The progress and results she has made in just a few months have been nothing short of spectacular.

Complete the following for time:

Row 24 Calories

24 Front Squats (95#/65#)

24 Thrusters (95#/65#)

Row 24 Calories

24 Burpees

24 Jumping Pull-ups

Row 24 Calories

24 Kettlebell Swings (53#/35#)

24 Box Jumps (20")

Results

View this photo

Notes:

Saturday will start a regular weekly 10am class. Post WOD we plan to work on kipping for those interested.

The nutrition "town hall" (no rioting allowed) will be on Saturday, October 10th at 11am following the 10am WOD. Let us know if you are interested and planning to attend so we can get a count. We plan to start our Paleo Challenge on 10/11.

Fran and Pat in today's WOD:

Posted at 11:38 PM in Daily WOD | Permalink

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Comments

Holey Moley! Those times seem fast!!! Way to go everyone and Happy Birthday Lyndi!

Posted by: Kelly | 10/01/2009 at 12:26 AM

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World Class Fitness In 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, paralettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

Watch for the Squatch: Upcoming Events

Pics from the lululemon Trunk Show and SRCF Ladies Night at the box on Feb. 5th!
Join the team for the Finaghty's St. Patty's Day 5k Run on Saturday, March 13 (Kids 1k also) to be held on Snoqualmie Ridge beginning at 9am.
SnoRidge CrossFit is the local Race Registration Point and a proud sponsor of the Cinco De Mayo 1/2 Marathon and 8k Race on Saturday, May 1st at 9am. Receive a discount on the race registration fee if you come register for the race in person at the gym!

March 2010