Friday's WOD results

Great job on Friday's WOD -- the beautiful weather added to the sweat factor. We want to welcome two more guys that showed up -- it seems like you guys "enjoyed" it!

I'm not going to post what each person lifted during the Kettlebell swings and wall balls because most of you changed weights around depending on what was available. Hopefully when our new equipment arrives, we'll be able to all have our own weights to prevent "jams" during the workout.

Leslie 20:53
Valerie 20:00
Pule 23:45
Ken 24:03
Mike 17:34
Reagan 17:14
Maria 25:40
Lilla 24:04
Charlene 20:29
Alicia 19:30
Karen 21:51


We'll start listing more info so you get familiar with Crossfit, but the main Crossfit website has an increadible wealth of knowledge, and it is all free. We encourage you to get on there and view the exercise demonstrations and WODs. Read some of the exercise, nutrition, and physiology articles to increase your overall knowledge which will help you dramatically in increasing your performance. We have the luxury of having Don as Crossfit Nutrition Certified, so if your goal is to lose weight, YOU MUST ADDRESS YOUR DIET.

On to passing on info...
The first thing we'll discuss is a reminder of some "Crossfit Rules" as you keep track of your individual results and progress:
- When you complete a WOD, you only count the LOWEST weight you did. For example, if you did 5 rounds with 50 pounds and one round with 40, then your results will show you completed the workout using 40 pounds (now, for personal tracking, you know how much you did so you can aim for a specific goal the next time - for example, 6 rounds of 45 pounds).
- If you are not doing the actual exercise, like handstand pushups or pullups (all the way down up to chin above the bar), you are not completing the WOD as perscribed (also listed "as RX'd). But that is a great motivator each time you do a workout because the first time you complete a WOD "to standard", that is automatically a Personal Record (referred to as a PR). So keep track of your results and soon you'll be posting daily PR's!

Enjoy your weekend and hit it hard next week!