TODAY WE REMEMBER OUR REAL HEROES.

W.O.D. 091108:

Team Hero Workouts

305 dumbell front squats 

305 push press

301 squat thrusters

Individual clients perform reps of: 105, 105, 101

Momma W.O.D.

Skill day

See you long you can hold a plank position, and bar or ring holds.

"Real heroes are men who fall and fail and are flawed, but win out in the end because they've stayed true to their ideals, beliefs, and commitments."

God Bless Everyone Who Suffered A Loss On This Tragic Date.

Brian Back At It.

W.O.D. 091008

400 meter sprint

21 american swings

12 atomic situps

AMRAP in 20 minutes

Count rounds and reps

Crossfit Momma W.O.D.

3 rounds 

400 meter run

15 dumbell thrusters 15lbs

15 pushups

"Believe in yourself. Believe in your own potential for greatness. Believe that you can change the world. It is something that is within each of us."

- Evan Tanner 1971 - 2008

The New York Times - What if it's all been a big fat lie? by Gary Taubes

3, 2, 1.....GO!!!!

W.O.D. 090908:

13-12-11-10-9-8-7-6-5-4-3-2-1

Burpees

Pushups

Crossfit Momma W.O.D:

Skill Day

Start with a power walk then pick one movement and master it.

CF Select chose the wall ball. 

"Build up your weaknesses until they become your stong point."

Knute Rockne

Video:

Crossfit Pushup Standards

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