Tonight was chilly! It was definitely one we will remember...

4 Rounds For Time:

50M Walking Lunges

50M Bear Crawl

50 Situps

400M Sprint

Sara 30:07

Tonee DNF

Tiffani 3 Rounds

Lisa 27:10

Steve 24:04

Jax 19:46

Josh 31:28

Troy 31:21

10/25 Training

Sorry everyone! I've been terrible lately posting the workouts. I'm getting back in the groove this week I promise. It was great to get going again tonight after a weekend off...

Three 1 minute rounds for Max Reps of:

Thrusters- 95m/65w

Box Jumps

Burpees

Bench Press - 95m/65w

Situps

10/13 Training

Was great to be back tonight! Good work to all those that got a workout or two in over the weekend. We had a great atmosphere tonight...everyone was fresh and ready to rock!

SKILL

5 Minutes Of Pistols

STRENGTH

5 Minutes Of Pullups

WOD

3 Rounds...

30 Squats

20 Supine Ring Pullups

10 Deadlifts (225M/115W)

10/8 Training

I will be out of town this weekend but that does not mean you are off the hook and won't have to work out! All you need is a small flat space and a clock. I will be expecting texts from each one of you with your scores.

"Burpees On The Minute"

Start your clock and at the one minute mark do 1 burpee then rest until the second minute and do 2 burpees, then rest until the third minute and do 3 burpees and so on. Go for as long as you can until you can no longer do consecutive burpees. Consecutive meaning you have to rest between reps. If you have to stop to rest during your set, your done. Text me the round of burpees you ended on. Good luck everyone!

A great write-up from Freddy C. at Crossfit One World in Union City, CA.:

Chong was pounding out some burpees during his workout the other day. Magnificent technique. He stayed true to a proper burpee. Down into a squat, out to a tight planked position, a full range of motion push-up, into a squat flat on his feet, and finishing with a jump that is 6" off the ground. The pictures truly do not give his movement justice.....

Ohhhh CrossFit! Whatever happened to the beloved burpee??? Ever since the 2008 CrossFit Games the movement has gone to shit at CrossFit gyms across the world. What is that slop that I see in so many videos??? Touching your thighs to the ground and then snaking out of the bottom of the push-up position??? Popping out of the push-up plank into a squat position on your toes with your feet almost touching????Barely jumping into the air with some lame ass clap over your head??? At One World, we call this movement a "Floppy."

IT'S PATHETIC!!!!

Let's get back to basics. The burpee is probably the most awesome bodyweight movement EVER! If I ever get locked up in prison (eeeek) it will be the one movement that I will do everyday to keep me in shape enough to not end up being traded for a carton of smokes. Not only does the burpee improve cardiovascular endurance, but think of all the body parts getting worked over. A squat, a tight core in keeping the plank position, a big hip extension when you jump. A true full body workout when done proper.

I love and hate the burpee equally. I know how good the burpee is for you, but I know that any workout with burpees in it chews me up and spits me out. Maintaining good form when you are fatigued is a sonofabitch, but I am comfortable knowing that your trainers are all trying to keep you true to form. Let's do burpees, not floppies. I'd rather you slow it up slightly to move proper in order to get the most benefit from the movement rather than you go fast and do a movement that does nothing but makes you tired and makes what we do look goofy.

YAY BURPEE!!!

10/6 Training

This is usually a pretty nasty WOD and you all made it look easy tonight! Lisa and Jax as usual for best scores... Cass we need you back for some added competition!

STRENGTH

Pullups 5/5/5

WOD

10/9/8/7/6/5/4/3/2/1

Hang Squat Clean (95M/65W)

Pushups

10/4 Training

Good to have everyone back tonight working hard! Thanks to all that have decided to come aboard or stay aboard for the next month. I really appreciate each one of you.

STRENGTH

Press 3-3-3

WOD

3 Rounds For Time..

15 Ring Dips

30 Overhead Lunges (45M/25W)

15 SDHP's (95M/65W)

10/1 Training

We only had a handful show up this weekend (probably for good reason). This turned out to be one of the filthiest WOD's to date at TRAIN. Strong work everyone! I forgot to take a pic of the white board when finished. I know Jax and Lisa had the best times for each class. Text me if you remember your times...i'd like to record them.

WOD

21-15-9 Of...

Thrusters (95M/65W)

Burpee Lateral Hops