November 17th, 2011

Running Clinic

Don’t forget! This Saturday from 10 to noon we are having a running clinic at the gym with Dr. Jacob Perkins, a certified natural running instructor. Learn how to run faster and without pain  like you were made to run. Your body was made to move around this earth. Some of the shoe technology that has come around in recent history has taught us to run in a manner that our bodies were never intended to. Don’t miss this opportunity to learn to move better around this planet.

For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms
Post time to comments.


8 Responses

  1. Low 20s ?: claim O2 debt…
    Sub’d squats for push ups – shoulder said no after yesterday, dips: purple after 20 then red band and light KB (teens). I sub’d a lot but still this looked far more intimidating than it turned out to be (like yesterday). First time with the jumping pull ups – almost funny for an exercise. I love the idea of Crossfit – intense workouts, wherever you’re “at” physically, doing more next time.

    Ellen, good job on the Turkish Get-ups!

  2. 23:29 Rx’d

    Great 9:15 class this morning! Had the honor to workout will ALL the Vale ladies, Wendy and Joyce. Thanks for pushing me through that wod Charity, it was fun!

  3. 27:25
    Sub: 30Lb DB for 1.5 KB

  4. That was a fun workout. great to see Charity and the girls hope we get more time with you . can’t wait for running clinic on saturday hope everyone can make it, you will all love Dr Jacob

  5. 21:42 rx’d
    Fun to be with the 9:15 crew today. A lot more tame than that evening class 😉 Thanks for the push Matt. Great coaching Ryan, especially on the turkish get ups. Your pointers helped a lot. Fun to workout with the ladies too, Joyce, Wendy, Mags and Joey.

  6. Weird work-out for me. Tripped several times on the 16 inch box which is usually not a problem for me. Guess my legs didn’t like the rowing prior… Subbed some knee push ups (sore from yesterday’s), purple band dips, 18 lb turkish get ups… Disappointed I wasn’t feeling the “love” today. Fun day despite!

  7. 34:58
    (Scaled as follows – 25# TGU, nice job whoever did 1.5 pood)

    After 200 push ups yesterday, I was surprised that they weren’t the problem child today. Today it was those dips. Took me a while to figure out those TGU’s but once I did they were pretty fun – but not fun enough to do 40 😉

  8. 33:44 -scaled
    I liked this workout up until the rings. I was @14 min up to rings…then it fell apart! I did 20 dips with no band, and it became apparent it was going to take all day…so I added a skinny red band, and it still took me10+ minutes. Then tried the Turkish @ 45# for 6 then 8 @ 35#…then shoulder said”too tired”. Stopped at 14.

    First workout in a long time I did not finish. Always something interesting @Crossfit!

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