JOURNAL REMINDER!!!

Please be sure to journal your WOD's!  You have done alot the last two weeks.  You may need to journal any one of these as they have been on the WOD list for the past two weeks.  If you haven't written it down- get on it!!!  (obviously if you did not crossfit the day one of these was the wod- then you do not have to journal it)

• 2 minute pullup test
• 400 m sprint time
• "Filthy Fifty"
• Thrusters 3-3-3
• "Bear Complex"
• 1 mile run for time
• Push press weight from 12/28
• "Michael"
• Front Squat 3-3-3
• Overhead Squat weight from 1/5

Saturday January 8, 2011

There will not be a coached saturday WOD.  But you can do this at home!

Home Wod:

3 rounds for time:
30 situps
20 airsquats
10 diamond pushups (place hands in a diamond shape)

January 07, 2011

WOD:

Complete Feats of Strength if you have not yet. 
Feat of Strength #1 Thrusters 3-3-3
Feat of Strength #2 400m sprint
After your warmup, go outside and complete the 400m sprint.  Then meet back inside for thrusters.
If you have already completed your 400m sprint this week, congrats!  You will be less tired for your Wod

THEN
10 min AMRAP:
10 jumping squats
5 handstand pushups 

January 06, 2011

Happy Belated Birthday Eileen!!!!!

(It's still your birthday in the U.S. right?)

WOD:
6 rounds for time
10 Kettlebell swings
100 m farmers carry (right hand)
10 Burpees
100 m farmers carry (left hand)

January 05, 2011

CHARLOTTE = CROSSFIT

"No one has ever drowned in sweat."

Lou Holtz

There isn't a person associated with NAF Atsugi who knows the difference in the names Charlotte and CrossFit; for the last two years on our little base, these names have been synonymous. Charlotte's intense love for CrossFit is what we all, at one point or another, have feared AND loved.

Charlotte has brought CrossFit to many folks who would otherwise never have been exposed to it. Everyday Charlotte has put her all into designing WODs, coaching WODs and making us suffer through those WODs. She has changed all of our lives with her expertise, passion and friendship. We are all lucky to have had such an amazing woman leading us in our quest for fitness through CrossFit.

Charlotte, you will be missed so much more than you realize and we all appreciate everything that you have given to us and to CrossFit Kanto Plain - THANK YOU!

WOD:

One round of "Bull"

200 Double-unders

50 Overhead squat (135/95)

50 Pull-ups

Run 1 mile

For time.

January 04, 2011

Wod:

400m run

60 pushups
60 air squats

800m run

60 pushups
60 air squats

400m run

Skill Work: 2 minute Pullup test

January 03, 2011

New Schedule Starts TODAY!


Wod:  Filthy Fifty!!!!!
A great way to welcome in the new year - crossfit style!

50 Box Jumps (24 inch)

50 Jumping pull-ups

50 Dumbbell swings (35#/25#)

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press (45#/35#)

50 Back extensions

50 Wall ball shots (20#/14#)

50 Burpees

50 Double unders

For time.