Julian, Candace and Kerri working on their pull-ups. They'e ready for the Fran Ladder. Are you?
Have you noticed the trend? We have been doing an Open or Regional WOD every Saturday since we opened on July 14th. The Open WODs are a great test of fitness and are programmed so that everyone can get a few reps as Rx'd. Come on down today and see you well our Fran prep has been working. Make up a missed Wendler lift or work on some targeted mobility. CrossFit Open WOD 12.5 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Thrusters 100/65# 3 Chest to bar Pull-ups Increase by 3 reps each round. We have so many awesome upcoming events! Check 'em out:
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Good luck to Coach Leslie as you attend the CrossFit Level 2 Trainer seminar in Park City, Utah this weekend.
Make -up Wendler or Gymnastics Skills "Marguerita" 50 reps for time of: Burpee/Push-up/Jumping-Jack/Sit-up/Handstand Handstand kick up to the wall is a scaled version of this WOD. 30 Min time cap. This is a CrossFit Mainsite WOD. We have so many awesome upcoming events! Check 'em out:
We have 23 people on our Fall 2014 Whole Life Challenge team. Several of our teammates live in other states and are not members of True Spirit CrossFit & Yoga. We have folks in Hawai'i, California, Oregon and Oklahoma! The Whole Life Challenge lasts for 8 weeks, and participants track and score themselves over 7 lifestyle factors: nutrition, hydration, mobility, exercise, supplements (fish oil, Vit D, etc.), reflection and lifestyle. The lifestyle factor is based on a different challenge each week. Week 1's challenge was to eat every meal without technological distractions. That's right, no phones, tablets, iPods, etc., during meal time. We are awarding a raffle prize for each weekly challenge. Week 1's winner is Laura Horrigan. Laura is a yoga teacher and will start teaching regularly in October. Congrats Laura on your win. Her prize is Sarah Fargoso's Everyday Paleo Italian Cuisine cookbook.
Week 2's challenge is to make a daily prioritized list of things you'd like to accomplish. You get a point for every day that you actually do the thing at the top of your list. We'll draw our raffle prize winner next Monday. Perhaps it will be you? Thanks to everyone who is participating in the Fall 2014 Whole Life Challenge. We have enough people participating that we are able to offer a $165 chase prize for the overall winner. Keep up the good work everyone! Wendler Back Squat Week 2.3 5 reps @ 50% 5 reps @ 65% 3 reps @ 75% 3 reps @ 85% max reps @ 95% For time: 21 Kettlebell swings 1.5/1pood 400M run 8 Muscle Ups 400M run 21 Kettlebell swings 1.5/1 pood We have so many awesome upcoming events! Check 'em out:
Mary gets some good height and quick turnover on her lateral jumps. Lateral jumps are great for developing power, agility, coordination and balance.
Oly Skill Clean Work on technique, then work up to a heavy single 8 Min AMRAP 2 Power Cleans at 75% of day’s Max 2 Front Squats 20 Lateral Jumps We have so many awesome upcoming events! Check 'em out:
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