Wednesday 2.24.10
Vicky.
Monday
"Strong Medicine"
For max reps, complete:
6 rounds of 20 seconds on, 40 seconds off for each of the following.
1. Thrusters
Men: 155
Women: 105
taken from the ground, no racks
2 minute rest
2. Deadlift
Men: 315
Women: 215
no bouncing or dropping, every rep must be from a dead stop
2 minute rest
3. Back Squats
Men: 225
Women: 155
taken from a rack
Intimidated? Don't think you are fit enough, or that CrossFit is for you...Watch This.
Summer Shape up Coaching
Mat and Mel will be holding a three session series to teach you how to succeed during the “Summah Shape Up Challenge” as well after the challenge ends. The sessions will be on Thursday, Friday and Saturday. Each week, the session will be the same, but the following week will be different. For this week:
Week 1 (Feb 25, 26, 27)
Whole Foods Field Trip $15 - 10 Person Limit
Weekday 10:45 AM, Weekend 11:30 AM … Mat and Mel will be taking people to Whole Foods (Framingham) to teach you how to make healthy eating easy. During the hour you will be taken through the store and shown how to tell if something may be Paleo or not. You will also be given tips for mixing and matching foods for meals.
Week 2 (March 4, 5, 6)
The Paleo Meal Prep Talk $20 – Space Limited
Weekday 10:45, Weekend 11:30 AM…The second session will be a lecture style at CFNE. During this hour we will show you how meats, veggies, fruits, nuts and seeds can be much more exciting and tasty then they seem. By breaking down the foods into meal ideas and food combinations you will begin to see a menu being created that will appeal to you and be easy for you to create.
Week 3 (March 11, 12, 13)
In Home Paleo Make Over and Cooking Lessons Base $75 (add'l charges may apply depending on distance traveled)
The third session is will be more hands on. In this hour, Mat or Mel will come to your house and teach you how to cook. Your kitchen, your tools, your food. Knowing what to eat is step #1, knowing how to put it together for a meal is step #2 and knowing how to prepare it is step #3. By preparing a meal at your house you will learn how to cook and also prepare more with leftovers to make other great tasting meals. In addition we will perform a kitchen and pantry raid to make sure your prepared for success.
The three courses can all be done or you can choose an individual one.
"Mary's Story" was...pretty great. Like, touching. Kind of made me want to stick around and chat up some elements people after the 6pm WOD/see if any of them are looking for, like, someone to calm their nerves or whatever...have you guys ever considered peer mentorship/buddy system sort of thing for the gym?
Reply to this
I try and encourage new people to Crossfit. To sick with it, and to train to your ability.
A buddy system, I think every class is a buddy system.
Reply to this
This WOD looks nuts.
Reply to this
Bob I now dub you "Keefe". From here on out if referred to as Bob you will continue on in your activity. Keefe will be the only name you now know.
Reply to this
let it be known you shall see Keefe on the board now.
let it also be known I've been on the phone with the Registry since 8am.
I think I'm going to switch this company to horses
Reply to this