2010-3-1 “kelly”
Kelly
5 rounds for time:
400 M run
30 box jumps
30 wall ball (15/20# 10 foot target)
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Concord-Crossfit
925.798.6235
2956 Treat Blvd. Suite H
Concord, CA 94518
By Anni Watson (Guzman), March 1, 2010 @ 11:31 am
Ur invited to our St. Paddy’s day WOD. We hope to see you soon!
By Meg, March 1, 2010 @ 12:11 pm
fun! will there be Irish car bombs after?
JK Anni, we’d LOVE to come, I’ll put a group together and let you know how many to expect ASAP.
By Alex, March 1, 2010 @ 2:05 pm
this one was tough, a lot like barbara though, after you get through round 3 it feels a lot better.
By Alison, March 1, 2010 @ 2:49 pm
I can’t believe I have been waiting weeks to do this workout! the running and box jumps I got covered, but those damn wall balls are hard after everything else!
By Meg, March 1, 2010 @ 3:05 pm
I disagree with Alison. I think the whole thing sucks! but that is why we love it right? The best (and worst) thing about CrossFit is that everyone has a hard time with something, there will always be that challenge in front of us, that next success to strive for. Think of it this way, you are now 150 wall ball shots closer to not hating it as much next time.
9am was Loraine, Alex and Alison all finishing in 31-33 minutes. Great effort from everyone! Alex you continue to impress me 31min flat! great job! Alison pushed hard and faced her fear of catching the 12 lb ball falling from 8 feet high. Loraine worked through some knee pain by subbing rowing instead of the run, and box steps in for box jumps.
12:15 was a fun class
Elke, Vanessa and I got to hang out and workout and we all decided we’re not too fond of “Kelly”. I finished Rx’d in 35 minutes, Elke and Vanessa did 3 rounds each both with picture perfect form! BIG CONGRATS to Vanessa who has lost 10 lbs this month! So impressed with your hard work and dedication girlie, keep it up you’re an inspiration to have around the gym (and great company too).
Nice work everyone! 7pm class get ready to WORK!
By admin, March 1, 2010 @ 8:28 pm
Fun class tonight at 7pm. A new student joined us, 5th grader Bianca Roth earned a night of no homework for being one of the most well behaved in her class so she got to come workout with her dad Anthony, on a school night.
Bianca did 3 rounds of Kelly with a 12inch box and an 8 lb ball, finishing in 27 minutes! Nice work Bianca!
Kerry, Anthony and Corinne each did 3 rounds in 24-26 minutes all pushing hard and showing great strength and determination.
someone brought up the frustration of long recovery times. Saying it’s 2-3 days before feeling comfortable again. This is a VERY common problem for new CrossFitters. A couple of tips:
-Keep your body moving. on non-workout days try to take a walk or jog, keeping the blood flowing will help with soreness.
-Don’t soak in a hot tub after a workout. Heat will increase soreness, try a cool bath or shower instead.
-Watch your nutrition! What we put in our bodies has a direct effect on how we feel and preform. check out marksdailyapple.com for LOTS of great info, tips and recipes. also checkout the Crossfit main page for their suggestions at http://www.crossfit.com/cf-info/faq.html#Nutrition0
-Do it more. I know it sounds like a sales pitch coming from me but if you WOD twice a week it will be a lot harder for your body to adjust than if you WOD 3 times per week. CrossFit recommends a workout schedule of 3 workout days 1 rest day. This can be hard to do with a 5 day, 9-5 type schedule but newbies should really try to do 3-5 days per week. Feel free to use the site and do the WODs at home! you don’t need to come in 5 days per week (although we’d love to see you) but adding the extra workouts at home will really halp.
Hope this helps. Feel free to contact me anytime with any questions! I love to hear form you guys!
-Meg
By admin, March 1, 2010 @ 8:29 pm
here is the link to Mark’s Daily Apple:
http://www.marksdailyapple.com/
By Alison, March 1, 2010 @ 9:33 pm
Also if anyone has any soreness a lot of the CF Endurance people love Trigger Point Therapy products (www.tptherapy.com) it’s really cool stuff, but supposedly even tennis balls, little bouncy dog balls do the trick too. I’ll grab a foam roller from my work and gift it to the gym so people can roll themselves out a little.
By Meg H, March 1, 2010 @ 10:56 pm
Thanks Alison!