Two three man teams in the PM class.
20 min time limit.

Team 1: Bobby, Yellie, Michele
vs
Team 2: Ryan, Jen, Jocelyn

Run 100M then relieve the teammate doing pushups – get the count from them.

The teammate doing pushups then rests.

The teammate that was resting runs.

Keep a running count of pushups.

Team 1 :478
Team 2: 408
Great job!

6:30 Class – first “big boy” WOD!
Green 3/4 mile
40 squats
30 box jumps
20 mtn climbers
10 wallball
20 mtn climbers
30 box jumps
40 squats
Diana 12:54
Gina 12:58 (awesome effort coming back!)
Michele 16:37
Joanna 18:02
You girls kicked ass!

7:30 Class
CFT
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Big Richie 766 (earlier in the day)
Ryan 616
Yellie 496

Getting pretty crowded in here!
4 more plyo boxes!
6 more kettlebells!
2 more abmats!
4 more dynamax balls!
Another squat rack and 6 more pullup bands!
Yay!

At MuscleGeek we recommend Herbalife supplements.
My wife and I went to the Herbalife Extravaganza this past weekend in Atlanta. There were around 15,000 distributors there!
We’re excited about the company as it continues to grow even in this economy. The lead doctors and scientists shared some incredible information on recent studies done around the world showing how effective our products are, and some really cool things coming up. (These guys are the TOP in the field of nutrition in the world!)
Lucinda and I were excited to be asked to do a video shoot for personal trainers interested in getting into the business. The other trainers were guys in their twenties so it was pretty cool to be in there with them.
So we were in workout gear in front of the blue screen in the dark with bright lights on us and a director, sound guys, camera guys…WOW! it was a little intimidating! But we were excited to give back to the company that is helping so many people get and stay healthy. And it went well!

And we got to spread the excitement of CrossFit with people from all over the country and Canada.

If you are interested in finding out just what you need to do in the way of nutrition to get where you want to be, contact Lucinda for a free Personal Wellness Evaluation.

Better late than…

Row 400M
18 situps/ back extensions
Run 400M
15 situps/back extensions
Row 400M
12 situps/back extensions
Run 400M
9 situps/back extensions
Row 400M
6 situps/back extensions
Run 400M
3 situps/back extensions

Girls scaled to 200M run instead of 400.
Boys as rxd. ..Big Richie 19:16. Yellie 19:15. Ryan 18:10. Laura 16:22. Brooke 21:12
Laaaaauuuuurrrraaa!

Newbies 250M row everytime, no running. : Jocelyn 17:50. Carla 15:42. Joanna 16:10
Caaaaarrrrrllllaaa!

50 squats
40 box jumps (18″ men, 12″ women)
Lunges 90′
20 mountain climbers
10 wallball (20lb men, 14lb women)
20 mountian climbers
Lunges 90′
40 box jumps (18″ men, 12″ women)
50 squats

What a leg killer!
Bobby 10:14
Yellie 10:58
Buzzsaw 15:27
Joc 17:58
Awesome effort! Joc really pushed well for her first “big boy” WOD!
Yellie only half a min behind Bobby! Whoa.

Those boxes look really tall after 50 squats!

Or so JJ makes them look!  He stopped by to try a CrossFit workout.

We gave him a little FGB. He was impressed. Then WE were impressed by his gymnastic abilities!
MuscleUps are a little technique and alot of strength.

Nice!
Come back again JJ!