Tired Soldiers
May 27, 2008
Well, the week had already started off great with our first Hike and Inaugural Memorial Day Challenge, and it continued to be a phenomenal week with all of the day's classes.
Today's WOD was from HQ:
Run 1 mile
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups
It was definitely more challenging than it looked on the board. Both Dunn and I did it before the evening classes and it smoked us like cheap crack! Stephen brought in his younger brother Dave to the noon class and he almost had to explain to Mom and Dad while Dave is no longer with us. After pushing his younger brother to a 6 minute mile, he mopped the floor with him with the remainder of the WOD. I had to pull Dave away from the abuse and to the "Pukie" bucket. So much for brotherly love. Dave did a great job and we hope to see him real soon!
Some of the evening folks were a bit tired, some from yesterday's Hero WOD, others from yesterday's BBQ (John Johnson). Nevertheless everyone put in stellar performances. I was so proud of both Elana and Jess Cole for completing their first mile! Elana did it without stopping or walking once! Ernie stuck around and did the WOD 3 times and Marie did a double. Everyone seemed excited by the new 1-mile route and some extremely fast runs were turned in with newbie Josh turning in a 7:30 mile. Let's keep this momentum rolling.
Awesome job everyone on the medicine ball cleans. Here is a great video teaching the movement – Medicine Ball Cleans…[wmv][mov]
Don't forget with have the East Coast Challenge this weekend. We are looking for volunteers for the entire weekend. The events will be CFT 8-2, 5k 3:30pm both on Saturday, and the Hopper Event Sunday beginning at 10am. If you will be available to help out please let me know. Thanks!
To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment. –Ralph Waldo Emerson
Fred became the first ACF member of the 1000lb. CFT club, check out his heavy lifts.
Fred's CFT
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Fred, I’m not surprised that you are the first ACF member of the 1000cft club. You put your all into every workout. And even into ours through your positive energy!