For Time, 30-25-20-15-10-5 Reps Of:
Air Squats
DB Presses (M-30lb DBs/W-20lb DBs)
Make sure that you finish all reps before moving on to the next movement…
Post Name, Loads, and Time To Comments…
Team Tone 40 Throwing The CrossFit Academy sign before attacking the Big Blue Adventure Race in Tahoe last weekend…very good work LADIES! We are very impressed…NO FEAR!
What other CrossFitters are checking off things on thier to-do list? Post accompishments to comments…
As Many Rounds As Possible In 20 Minutes Of:
400m Sprint
9 Push-ups
9 Kettlebell Swings (M-1.5 Pood/W-1.0 Pood)
Post Name, Load, and Complete Rounds Finished To Comments…
A Blast From The Past…
Can You Name The Other Two In The Photo Besides Coach LeClair?
Just Post Thoughts or Estimated Fight Gone Bad Scores For The Above Photo To Comments…
Doug Champman has no signs on his 8,000sq ft. HyperFit USA/CrossFit in Ann Arbor, MI. This is the only sign on his front door…I think we will do the same…
Post Name, WOD, PRs, and Thoughts to Comments…
DB Complex = Hang Squat Clean, Thruster, Lunge Left, Lunge Right
For Time, Complete:
10 DBC
200m Sprint
9 DBC
200m Sprint
8 DBC
200m Sprint
7 DBC
200m Sprint
6 DBC
200m Sprint
5 DBC
200m Sprint
4 DBC
200m Sprint
3 DBC
200m Sprint
2 DBC
200m Sprint
1 DBC
200m Sprint
From The Man in the Photo-”Me and my gal, we are READY for CrossFit! Is this how you do it? I heard if you rotate your pinky finger in at the top you can focus the contraction and sculpt the peak of your bicep.”
From The Lady in the Photo-”I ONLY do 1.5lb dumbbells becasue I do not want to bulk up. I only want to tone. Nothing I ever lift in life will ever be more than 1.5lbs, so I am ready for any challenge. Don’t my arm muscles look smooth, long and lean?”
Post Name, Load, Time and Thoughts To Comments…
5 ROUNDS FOR TIME OF:
400 Meter Run
Overhead Squat 95 lbs x 15
Post times to comments…..
4 Rounds Of:
400m Run
10 KB Deadlifts
15 KB SDHP
20 KB Swings
Post Name, Load, and Time To Comments…
From Mark Lima…to the whole CrossFit/Bootcamp Team…
“I leave tomorrow for the East Coast, but I wanted to take a moment to let you all know how much I treasure the friendships I’ve made here and how much I will miss you in the future. You have built a very special community that excels personally as well as athletically. The camaraderie, hard work and good humor have created a very special place, and I know that it will be impossible to replace. I will try to return often, and in fact I will be bi-coastal for the next couple months, but I will miss the day-to-day inspiration and perspiration offered by Bootcamp and CrossFit. I’ll watch the blog and keep an eye on your times; I’ll send emails embellishing mine, and I’ll work hard to measure up to the you set.
My contact information will be the same in the short term: 818.383.0291 marklima@mac.com
I’ll be working for the ABC News program Nightline in New York, and I expect you to let me know if your travels bring you east. I’m already set up with the CrossFit in NJ, and I’ll get you a workout if you’re in town. I expect you to keep in touch and keep me posted on all of your exploits. Thanks for all your time, your encouragement and your welcome to me and my family. I feel like I will always have a home here.”
All my best,
Mark
Post Thoughts and Farewells To Comments….
