CELEBRITY SIGHTING
I can't believe that Fonzi stopped by One World for a workout.....
One World will be closed this weekend for the Crossfit Level I Trainer Certification. Thanks to everyone who helped clean up on Friday night. Once again...another fun filled after party!
I will be super busy this weekend, so I am going to post two workouts that you will be able to do at home:
WOD 5/10/2008
"Blackjack"
Complete the following for time:
- 20 push-ups / 1 sit-up
- 19 push-ups / 2 sit-ups
- 18 push-ups / 3 sit-ups
- 17 push-ups / 4 sit-ups
- 16 push-ups / 5 sit-ups
- 15 push-ups / 6 sit-ups
- 14 push-ups / 7 sit-up
- 13 push-ups / 8 sit-ups
- 12 push-ups / 9 sit-ups
- 11 push-ups / 10 sit-ups
- 10 push-ups / 11 sit-ups
- 9 push-ups / 12 sit-ups
- 8 push-ups / 13 sit-up
- 7 push-ups / 14 sit-ups
- 6 push-ups / 15 sit-ups
- 5 push-ups / 16 sit-ups
- 4 push-ups / 17 sit-ups
- 3 push-ups / 18 sit-ups
- 2 push-ups / 19 sit-up
- 1 push-up / 20 sit-ups
WOD 5/11/2008
Find a street with two telephone poles or two light poles (approximately 40m). Do ten sprints from pole to pole. Rest no more than two minutes between efforts. Run like the cops are chasing you!
Good luck to everyone testing this weekend (Will and Chris to name a few).
Great workout today: Cheryl, Britny, Tia, Nina, Sylvia, Sonja, The Clone, Kirk and Raul. We had a great time re-doing Fight Gone Bad. Some of us were really crazy: Raul and the Clone topped off the workout session with Diane (the Clone did it twice!)
I am soo proud of Britny, Tia, Sonja and Silvia for doing Fight Gone Bad for the second time this week. They did not need ANY convincing to do the workout! The Koolaid was really good today...
Posted by: Mary | May 09, 2008 at 11:52 PM
Well, the xfit.com workout today is Fran. So, my excuse for not doing it is that the cert is going on. Does that excuse work?
Posted by: stef | May 10, 2008 at 06:36 AM
I think our clients should run like a mountain lion is chasing them....
That way they might actually break a sweat.
Bring it on
Stef....Joe, Chong...and some others are doing Fran later tonight...See you there? And you don't even come in on Saturdays you sand bagger!
Posted by: lara | May 10, 2008 at 07:14 AM
What time Lara? I'm going to a poker game on that very street tonight at 6:30 or so, maybe I'll awing by and see if I can squeeze in a FRAN before.
Posted by: Willy | May 10, 2008 at 11:46 AM
BlackJack
16:15
+ 8 lb vest
Posted by: Chris Stroud | May 10, 2008 at 01:48 PM
Happy Mother's Day to all the hot mamas!
Posted by: stef | May 11, 2008 at 07:38 AM
Lara - I was gone all day and night yesterday, so I didn't see your post until this morning. I guess I will really have to make up Fran now.
Posted by: stef | May 11, 2008 at 07:41 AM
Dam Freddy. I was thinking 12 min. going in then 15 half way through which turned into better make it under 20. 18:39. Thanks Freddy, and thanks for your hospitality for Tracey.
Mike www.rebelfitness.ca
Posted by: Michael Fall | May 12, 2008 at 06:24 AM
Made up "Blackjack" WOD on 05/17/08
35:46 (no knee push-ups)
Posted by: stef | May 17, 2008 at 10:20 PM