Open Workout – This Saturday

Shirtless Skiing

Yes, sometimes we do just have plain, old fashioned fun. Thanks to our buddy Wes for joining in and to Claire for filming/carrying our jackets down the mountain.

Music: Hide It Away – by Retribution Gospel Choir, available from Subpop Records

CLICK THE PHOTO TO WATCH!!

Crossfit Total – The Results

Earlier this week Abby suggested that we try Crossfit Total, a workout designed to get your one rep max for three major lifts. After completing the three lifts you add the weight total for all combined and based on a table of measurements, determine what level athlete you are.

Josh, Mara, Abby, Graham and Micah did the workout today (we miss you Andrew!) and here are the results — (others please add your ranking below)

Sassy Lassie Abby Lee Vee

Kal El(ler)

Great Graham

Mara the Muscle

Bulk Vanderhuge

- Based on the chart, I am a Novice weight lifter. But I say, “F the chart” cause I did my first muscleup today! Suck on that Crossfit Total! — MICAH

-My score was 390.  I guess it’s ok, I mean I’m in between Intermediate and Advanced, but I was pretty upset I couldn’t pull heavier weight.  It was a great exercise though because now I have an idea what I want some of my goals to be. ==Abby

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The Broomstick Mile – FAHBG style

Today we did a version of The Broomstick Mile out at Leon High school’s track. Not only was the weather perfect, but we had a great turnout and everyone got an awesome workout.

The WOD, an adapted version of The Broomstick Mile, was as follows:

Overhead Squat – 25 OR 40 reps

Run 400m

Pushups – 25 OR 40 reps

Run 400m

Thrusters – 25 OR 40 Reps

Run 400m

Sideways Plank Holds – 2 30 second holds

Run 400m

And the Results:

The Team—

Abby – 16:28, 40 reps for all exercises – Squats with black bar, 25# kettlebell for thrusters

Micah – 17:15, 40 reps for all exercises – squats with 25# weight, 35# kettlebell, and 15# kettlebell for planks

Andrew – 17:10, 40 reps for all exercises – squats with 25# weight, 35# kettlebell

Mara – 16:52, 40 reps for all exercises – squats with 25# weight, 25# kettlebell

Graham – 21:16, 25 reps – broomstick squats and 25# kettlebell

Jarrod – 20:43, 25 reps w/ broomstick

And welcome to all our first-timers! Great job! —

DaniSu – 14:45, 25 reps w/ broomstick

Whitney – 18:52, 25 reps w/ broomstick

Dustin – 17:34, 25 reps – 15# kettlebell for thrusters and planks

Amy – 13:52, 25 reps w/ broomstick

Matt – 19:26, 25 reps w/ broomstick

As the media man around here, I will tell today’s story pictorially, click on the photo for a better view:

The WOD

Abby getting ripped

Micah warming up

teaching the squat

Abby and Coach Josh leading the instructions

Jump!

Everybody, Jump Jump!

bear crawls

Mara super intense about the warm up

ready to begin!

GO!

Our elite atheletes of the day – Mara and Andrew scaled the WOD up

Graham, Matt, and Amy mid-pushup

Micah super excited to be done