Registration Open! THROW-DOWN CANCER - Nov. 15th 2014 @ SCF
The next LuRong Living Paleo Challenge starts Sept 15th! This year, we have a real chance of winning the grand prize of a $50,000 gym makeover! Go to the LuRong Living Challenge website to register under our affiliate!

Diehard CrossFitters

WOD, 12/26/09:

“LP”

For time:

10-9-8-7-6-5-4-3-2-1

Hang Power Clean (135/95)

Kettlebell Swings (2 pood/1.5 pood)

Pull-ups

In between each round, you will run a 200 M sprint (yes, wear your Under Armour)

This week we are having a SCF Coaches’ Week.  What this will mean is that for four days out of the week you will get a WOD named after one of your SCF trainers.  The WOD will consist of the trainer’s favorite movements and workout format.  Tomorrow’s WOD is my favorite movements: hang power cleans, pull-ups, heavy kettlebell swings, and runs, in the 10 down to one format.  I really love longer runs, as well as muscle ups, but I had to cut you some slack somewhere!  I can’t wait to see what Coach K, DP, and Shlee have in store for you.  We will also be playing around with the funky new .com approach to heavy lifting this week (check out crossfit.com for the last three WODs).

On another note, on Christmas Eve and Christmas day we had 57 athletes show up for classes!  While the rest of the world makes excuses around the holidays, and promises to begin a fitness regime January 1st, you all BROUGHT IT in the middle of the holiday season!  I am very proud of all of our athletes for having such a commitment to fitness; and that despite the crazy looks your family members may have given you for leaving the gift-opening a it early today, you came to SCF to pay before you play!  Check out some pictures from the past two WODs (BTW, today’s WOD was 5 rounds of 10 pull-ups,10 front squats @ 165/105, and 10 burpees):

 

2 Responses for Diehard CrossFitters

  1. Carb boy:
    December 25, 2009 07:02 pm

    Pumped to come back tomorrow!!! It most likely be plesant after what I ate today… but I'm ready for this!!!

    Leave a reply  
  2. monica:
    December 27, 2009 12:58 pm

    lauren, i wanted to meet u bfore 430 class but unfortunately have a wake to go to,how bout another time or could u email the diet?

    Leave a reply