Don't Stop Till You Achieve Your Goals 

Then Create New Ones.

W.O.D. 090808:

5k

Crossfit Momma W.O.D.

4 rounds

12 front squats

12 ring rows

12 wall balls

Ask yourself: Can I give more?". The answer is usually: "Yes."

- Paul Tergat

Plot yourself a running course over the mountains, through the woods, and speeding through the city. mapmyrun.com

If You Want Something, Go Get It.

Rest Day 090708:

News and notes after the first week:

1. Crossfit HQ has asked us to join their family of affiliates. In no time we will be calling  ourselves Crossfit Select instead of CF Select. I want to thank everyone for all their support. Everyone has been great, keep up the hard work.

2. My first corporate account was attained. I will be running some lunch time classes at URBN INC.  HQ. They own Urban outfitters, Anthropologie, Terrian, and Free People. Classes start Sept 15th at the Naval Yard.

3. All in all it was a great first week and first step to achieving CF Select's vision.

"Jump into the middle of things, get your hands dirty,

 fall flat on your face, and then reach for the stars." 

-Ben Stein

Future Gold Medalists ???

Rest Day 090908:

This mornings weather report was pretty convincing. Its going to rain. A lot.

So what are you going to do all day if your stuck inside. First off please don't just sit around all day eating horribly and watching tv for hours. I however do like the idea of you watching penn state whoop on oregon state at 330. 

Things to do all day:

Teach your kids a new skill like a handstand.

Go to the store and stock up on food, etc.

Knock out some tasks you have been avoiding for weeks.

Play a game.

Read a book.

Find some new music to listen to. try pandora.com

Educate yourself about crossfit and your diet.  Use my links!

Drink lots of water, stretch, or do yoga.

Go for a run in the pouring rain.

News and information post tomorrow.

Have fun and enjoy the rain!

"I ran my fastest marathon in the rain."

-Bill Rodgers

Videos:

Handstand Development

Handstand Games

Article:

23 seconds by Jon Gilson

"JOE, YOU SHOULD HAVE TAKEN A PICTURE!!!"

The above picture is of Ellen Lee, 64 years young. Ellen came to me about 10 weeks ago. She has a torn meniscus, a chronic lower back, and recently beat cancer. She had become inactive and her weight started to increase. After a short 10 weeks she has lost 14 pounds and inches on her waist. She also had high blood pressure and 37% clogged  arteries. Thankfully, the blood pressure is going down and the arteries no longer have any plaque. She is a prime example of what happens when your consistent and dedicated with your diet and Crossfit! Keep up the great work Ellen, your an inspiration to all!!!

W.O.D. 090508:

10 100 Meter Sprints

Crossfit Momma W.O.D.

10 15lb DB Stepups

10 Push Presses

10 Pushups

"Your As Old As You Feel"

-unknown 

Crossfit Momma!!!

W.O.D. 090408:

1 Minute SDHP

1 Minute Push Press

1 Minute Medicine Ball Situps

Each Circuit Is A Total Of 3 Minutes

5 Total Rounds, Count Reps For Each, 1 Minute Off Between Each Round

CROSSFIT MOMMA W.O.D.

Skill Day

Pick a skill to work on. Hang for time, L-sits (if your not too far along), planks for time rope pull ups, jump to support on rings, as many squats as possible in one minute.

" A hundred years from now it will not matter what my account was, the sort of house I lived in, or the kind of car i drove. . . but the world maybe different because I was important in the life of a child."

Check out Andrea's site, Crossfit Moms to be.....

MANKO AFTER DAY 1 OF CF SELECT

W.O.D. 090308:

20 Burpees

10 Tuck Jumps

4 ROUNDS:

CROSSFIT MOMMA W.O.D.

21-15-9

WALL BALLS

RING ROWS OR PULLUPS

"If you have tears, prepare to shed them now" -WS

Please read Fundamentals,  Virtuosity, and Mastery by Greg Glassman

As Summer Ends, Fall Brings On New Beginnings

W.O.D.  090208:

400 Meter Run

30 Pushups 

40 Situps

50 Squats

3 Rounds for time: 

All times will be in the comment section. 

Crossfit Momma W.O.D.

Skill Day - work on pushup support, planks, 

bottom of the squat, pullup bar hangs.

"Success begins with a dream.

 It takes courage 

to follow your heart 

and passion and vision

to keep the dream alive.

With dedication and

commitment to see it through"

Adele Basheer

Check Out The Crossfit Journal 3.0