800 Monday


800 Monday

I bet everyone feels the way I do right now-ready to get back into the swing of it this week! We are starting the week off with some running. It’s been a while so this may hurt. Bryce and Shannah are on their way to Africa for 5 months! Make sure to say goodbye tomorrow. We sure will miss them. Hopefully we will get some pictures of them doing a WOD with some makeshift equipment. I spoke to Paul recently and he is doing the WOD in Hawaii. We may be receiving some pictures and coffee-hopefully soon. Special thanks to Tim and Nicole who filled in Saturday. It is great having both of you at C3.

My to do list for C3 over the next several weeks requires every ones help.
1. Win the photo contest for the new rower. Lets take at least one original photo each week for the next 4 weeks and submit them before the Dec. 31st deadline. I am very certain we can win! Let me know your ideas and suggestions.
2. Be my crack dealer, what I mean to say is-Let’s fill this place. After the Holidays people want to work out. The combination of the let down afterward, the 11 pounds of holiday weight gain, and the lack of general activity with the winter weather causes most Americans to make a new years resolution. “I’m going to stick to an exercise program, and be in the best shape I’ve ever been in.” Unless they are aware of CrossFit, you and I both know they will go to curves and sign a 2 year contract and work out for 2 weeks until they are bored and enter the spring more out of shape than ever. Hand out cards, get peoples phone numbers so I can call them, and brainwash them into the cult too, I mean help them toward elite fitness that really works.

That’s all for right now. I am feeling somewhat motivated and goal oriented-any help is appreciated. Let’s kick it into high gear this week with the WODs. I am very excited to say that I think most of you are ready for the main site WODS. I am modifying recent postings from CF.com. You may recognize them if you check the main site. I am going to see how this works for at least this week- possibly for the entire month of December. You have all shown huge progress and are ready to take it to the next level. I am planning a special “Murph” day, probably in late April, early May. Murph is 1mi. run 100 pull-ups, 200 push-ups, 300 squats, 1mi. run. The pull-ups, push-ups and squats can be partitioned however you like until completed- for example 5-10-15 for 20 rounds. Post reactions to comments.

Monday WOD

6 Rounds For Time
Run 800m

The first 4:40 of this video is most of what you need to know about running technique basics

What does the ice runner tell you about how much we need to push off when we run?

Not Slow

2 Responses

  1. Murph sounds terrifying, but we’re all tough now and can handle it.
    By spring we’ll have new bodies.

    I can’t wait to run in the freezing cold.

    Layer people, layer.

  2. Wow! Didn’t think that I’d make it through the whole run. Couldn’t have made it without the prodding and support from the C3 team!

    Thanks to all!