In what can only be described as "a massive miscalculation," I scheduled the Crossfit Onramp for Memorial Day weekend. Alas Five Points Fitness will be closed that weekend. So we will be skipping a weekend and having sessions 3 & 4 on June 3 and 4. Hopefully that will work better for everyone involved. Please contact me kwittesq@gmail.com if you want to sign up for the new and improved weekend session.
In other news, I went down to the Swing a Ring (www.swingaring.com) festivities in Riverside Park this afternoon and saw some amazing swinging. Fellow CrossFitters Stan, Ben & Cesar came down and got their swing on too. We are holding a CrossFit class out there one day for sure! Too much fun!
This morning's workout was good. We had Jordan, Juan and newcomer Deb. We did yesterday's dumbbell WOD. It went very well. We did a handstand contest and Deb won. She came in second to Juan on the situp contest and Jordan smoked everyone in the rowing contest.
good work out yesterday, i know now the fear of pukie.
Keith or Josh- please post as Monday May 8 WOD:
"Fight Gone....Easy!?!?"
On Monday May 8, we mashed through a Fight Gone Bad workout. 5 stations one minute each station with one minute rest after all 5 stations. 3 rounds. The goal is to perform as many reps as you can in one minute at each station.
C2 Row
Box Jump
Kettle Bell High Sumo Dead Lift
Dumbell Thrusters
Standing Military Barbell Shoulder Press
Upon conclusion, Christine stated "Ya know... I think we could have done a fourth round..."
Right.
We finished up with some BOSU ball squats. For those who don't know, a BOSU ball is a 2 foot round exercise ball cut in half with a platform placed on the cut half side. It gives a great ab/core workout... as we found out last night.
Keith or Josh- please post for Wed May 10 WOD:
Fight Gone Orange
Inspired by Chirstine's captivating orange socks, we did another, yet different, fight gone bad workout. The catch this time is we added a 6th exercise to each round and did (read Christine made us) a fourth set:
Ring Push Ups
Burpies
Gravitron Pull ups
Medicine Ball Clean and Jerk
Jump Rope
Knees to Elbows
1 minute each staton, 1 minute rest after all 6 stations completed for 4 rounds.
We finished off with some Turkish Getups and some barbell-wedged-into-base-of-wall-standing-ab-twists.
Good times. Good times.
I can still hear Christine yelling, "Lets go Tigers!" at the start of the 3rd round. She's quite the motivator.
We're going to have to get some orange t-shirts made. lol
A fool's tongue runs before his wit... Henry
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