Tuesday

Molly and Molly completing games workout 11.1

WOD Schedule

6am, 7am, 9:30am, 12pm, 5pm, 6pm

Yoga

7pm

WOD

Buy In:

30 Hollow Rocks

Strict Press

3x12 @ 65% of 1RM

Finisher:

21-15-9

Push Press

V-up

Read:

Meat vs. Wheat from Primal Wisdom. Interesting article with info from the China Study!

Midwestern Sectional WOD #1 Repeat

“The Air Force WOD”

For time:

(m#95/w#65)

Beginning every minute with 4 burpees

20 Thrusters

20 Sumo deadlift high pulls

20 Push jerks

20 Overhead squats

20 Front squats

I know what everyone is thinking, "Burpees again on a Monday?"  The more we face these "Giants" the more we will not fear or dred them.  Remember to set a pace and stick with it.  You know your capabilities.  This Monday I want to hear everyone screaming across the room at one of your brothers or sisters to keep on moving.   

2010 CrossFit Games Midwestern Sectionals WOD #1

 

Athlete Upate:

Our girls did great yesterday at the Mercer Island Rotary Half Marathon.  Linnea ran her first 10K and she showed up with her game face on.  After finishing at 1 hour and 20 minutes she said,"She felt great!"  Linnea has trained for many things over this past year that has been her "First" (i.e. CrossFit, Kirkland Triathalon, and Mercer Island Rotary Half Marathon)  Linnea is 100% CrossFit (Unknown and Unknowable) because she travels in uncharted land with her entire heart.

 (In picture: Linnea with husband Mike and daughter Allysa)

Terry ran her second half marathon on Sunday.  After 13.1 miles she looked so strong and so good!  As I watched many racers run, walk, hoola-hoop, and limp by me, Terry was one of the strongest finisher out there.  After 2 hours and 21 minutes Terry crossed the finish line with a huge smile.  This event was part of her training program I've designed for her.  Big Picture: On August 15th, 2010 she will be participating in the Lake Steven Half Ironman.  

  (In picture: Terry running in her 2nd half marathon)

If any of you are thinking about a first event (i.e. 5K, 10K, Triathalon, etc) give me a call (206) 930-7169 and we'll make a plan.