Big get well soon wishes from to Britny! Britny has a surgery today that will leave her laid out for four weeks. We will miss her enthusiasm and smack talk! Post your get well wishes to comments.
There are still openings for the Crossfit Nutrition Seminar at Crossfit San Francisco. The seminar is from 10am to 4pm. The cost is $195. The speaker is Robb Wolf of Crossfit Norcal. I would pay twice that much to get 6 hours of information from Robb.
It sounds like the Sunday free session was AWESOME! Don't forget to bring your family and friends next week!
I am contemplating adding a 7pm class on Tuesday and Thursday. I would love to get some feedback from you all about these potential new time slots. Post your thoughts to comments.
WOD 7/14/2008
Complete the following for time:
- Run 400m
- 43 pull-ups
- Row 500m
- 43 push-ups
- 43 double unders
- 43 sit-ups
- Row 500m
- 43 squats
- Run 400m
The row and the run are interchangeable depending on rower availability. Whether you do regular pull-ups or jumping pull-ups, the count is still 43. If you absolutely don't want to attempt 43 double unders, you may do 430 single jumps. (The best substitution for double unders is double unders!)
Practice the things you suck at....the things you hate the most....and I promise you your overall fitness will improve. We should all practice more jump roping so we can jump like Floyd Mayweather. Some day I want to bust a jump rope out at a dance club....
Hey JD, when Brit gets better she's going t whip ur spartan ass for that last comment! ;-)
Posted by: Mary | July 15, 2008 at 10:57
FYI I wrote the previous comment, forgot to change the name from Britny to Britny's Spartan King :)
Posted by: JD | July 15, 2008 at 00:18
Hey Freddy, sorry for the late comment but Brit handles this stuff. HAPPY B-DAY bro. FYI BRIT surgery went well and she'll be there for at least 2-3 days maybe the week. See you at the gym (I'm coming back don't trip).
Posted by: Britny | July 15, 2008 at 00:16
Happy Birthday Freddy!!
--From the Kinser Family
Posted by: Jason K. | July 14, 2008 at 20:52
20:20 rx'd
Posted by: Jason K. | July 14, 2008 at 20:44
S- 21:25
N- 20:45
Posted by: Nick and Stephanie | July 14, 2008 at 20:02
Happy Birthday Freddy!
Posted by: B. Guernsey | July 14, 2008 at 19:30
Oh and by the way... sorry I was hiding from you all last week. I got a really bad cold.
Does anyone have pictures from last weekend I can steal?
Posted by: Mia | July 14, 2008 at 19:16
Older guy? 43 is the new 33! Honestly, when I started at One World, I was way off on everyone's ages. I thought everyone was at least 5-8 years younger than they really are... and for some of you even more!... Just another perk of this cult we've joined. I also remember Caroline saying it was a goal of hers to not just be a hot mom... but to be a hot grandma! Now THAT is a GOAL. Keep up the good work Freddy! Happy Birthday!
Just so you guys know, our new friend Samantha worked all the women in her first 500m row today... 1:46. I think Steph used to have the top row at 1:48?? Good stuff missy!
Posted by: Mia | July 14, 2008 at 19:11
Happy Birthday Fred!! Do not post this when you are 73!!! Ughhh, I will be 71 and I know I won't be doing this workout then...unless you One World trainers force me to! Mia and Chris, thank you for all your words of encouragement and especially for making sure that I am strict on my form. Sometimes I lose focus when I am DYING and I need you guys to remind me that strict form is important or don't do the workout at all. Again, another reminder why our trainers at One World are the best! Hey Chris, when you can I'd appreciate some help on my pullups. Doing one at a time really sucks for my overall time. See you at the box.
Posted by: cheryl | July 14, 2008 at 18:54
Happy Birthday Freddy! Enjoy 43rd wtih the 43 WOD: 43 shots of tequila or 23 margaritas and 20 beers.
Posted by: Mary | July 14, 2008 at 17:37
Happy Birthday Freddy, you old dog. I have been a long distance admirer of your site. Being a 40 something myself, 48 soon, it's good to see an older guy doing so well. Love the youtube vids you occassionally post. Keep it going.
Posted by: Chris | July 14, 2008 at 17:33
Happy birthday Freddy. Have a great one brother. Your ability to inspire and motivate is more potent than you know.
Brit, best of luck girle. When you walk back in here with us kicking butt, I'm not going to be suprised. I'll be thinking,'that's Britney. That figures.'
Posted by: Will | July 14, 2008 at 14:34
Happy Birthday!! Cancers rock--my B-Day was on Friday. =]
Sakura
Posted by: sakura | July 14, 2008 at 11:09
Happy Birthday Freddy, wish you were turning 21 instead.
Posted by: Kirk | July 14, 2008 at 09:41
Britny, wish you a quick recovery so you can get back asap.
Happy Birthday Freddy?? the 43 all makes sense now :)
Posted by: Nina | July 14, 2008 at 09:08
I was wondering about the 43's... Happy Birthday Freddy, headed to the gym to try this one out!
Posted by: Mary From Chicago | July 14, 2008 at 08:54
HAPPY BIRTHDAY FREDDY!!!
24:43 - Rx'd
Posted by: stef | July 14, 2008 at 07:54
Britny, we are definitely going to miss your sunny smile and great sense of humor! You are an inspiration to all of us. Whenever I think I can't finish a WOD, I think of how much more you have to fight to complete everything. Geez, now you are going to be even more of a powerhouse when you come back. I better train hard so that I can keep up with you!!! Good luck girl, and get well quick! Let us know how things are going.
Posted by: cheryl | July 13, 2008 at 21:50
Britny:
You are such an inspiration. You kick ass dispite the physical condition you are in! Wow! You are a true Trooper! Hero Mom and Studette!
I'll see you at the pull up bars!
Posted by: maria | July 13, 2008 at 21:30
Britny,
You are a strong woman and I have no doubt you will be back in the Cell a two weeks! Good luck on your surgery and see u back at the WOD!!
Posted by: Mary | July 13, 2008 at 21:28
Thank you so much everyone. Hopefully the Dr. wont keep me away that long! As you can see from that picture-I can't afford to miss the WOD's :)
Surgery is tomorrow 07-14, in hospital for about a week and then hopefully back to CFOW in no time at all!
Cheers, Britny
Posted by: Britny | July 13, 2008 at 20:57