CROSSFIT 1-11-06 1700

D-Ball Slam pop onto the box. Cruel and effective.

Dan, praying to the god the d-ball. The non-bouncing medicine ball is one of the most effective and versitile pieces of equipment we have. We have 8 more of various weights and sizes to add to our collection soon. Thanks Dennis! www.d-ball.com

WOD and times.

Don, another new person coming to CrossFit. The interesting thing is that we are not advertising at all. Everyone who comes to our classes come from word of mouth.

WOD: Same as 1200

CROSSFIT KIDS 1600 1-11-06

Ball Slam/Run Combos

CROSSFIT 1200 1-11-06

WOD:

Pull Ups
Ball Slam Plyo Combo
KB Swing
Wall Ball

Three rounds for time. 21, 15, 9

Boot Camp 1-11-06 0930

WOD: Same as 0600

Participants: 18

Boot Camp 1-11-06 0600

WOD: Cindy with a twist.

Participants: 26

Suicides 15 (To stagger participants) Time begins with when first person completes suicides.

Pull Ups: 5
Push Ups: 10
Squats: 15

Complete as many rounds as possible in 20 minutes.

Boot Camp 1-10-06 1830

Particiapnts: 27

WOD:

Suicide w/Push ups (5)
Squats: 50
Triceps Push Ups: 20
Ab Mat Crunches: 50
Pull Ups: 20
Dips: 50

Four rounds for time.

CrossFit 1700 1-10-06

WOD: Same as 1200

CrossFit Kids 1600 1-10-06

Participants: 4

CrossFit 1200 1-10-06

Elevated Push Ups
Cari and Peter
Evil Instructor Jenn. We created a MONSTER! She looks so nice, so pleasant. It is all an act. Deep down behind the nice exterior is an evil, evil person.



Participants: 5

CrossFit 0930 1-10-06

Participants: 3

Boot Camp 1-9-06 1830

Participants: 29

Photos: Instuctor forgot.

Strange as it seems we are getting no resolutionary rush. Our class if full of veterans. It as actually pretty good, since we don't have to pause to train the newbs.

We had a long time boot camper come back from law school at University of Chicago this morning. She made the comment that the morning class had progressed so much that they looked like a different group of people. She also said it is amazing that the same core group of people were there.

Another Boot Camper sent me a testemonial today and this is what she said:

My thoughts on "why I'm at boot camp"!

I'm here and continue to come back because you and my fellow boot campers (especially you) give me the motivation to be the best "me" -- that is the healthy me -- I can be. I have made a promise to myself that I want to commit to a healthy lifestyle, boot camp is definitely a big part of that. I'm getting results from a few months of boot camp that I have not seen in years of working out myself. That makes me keep coming back!

Boot Camp training is one of the only things I do for myself. So I keep coming back because "just for me"!

When people ask me what I'm doing to keep in shape, I proudly tell them about hyperfit and your very intense (adaptable to any fitness level) workout that gives awesome results.
In a nutshell, I'm here in bootcamp killing myself(just kidding -- could haven't gotton the results I've gotten so far) because it is a great feeling of personal accomplishment and I love the results too!!!

Sorry, alittle wordy. What can I say "I love this workout"! What a great addiction. Better than my sugar addiction!!!!

Dawn

Thanks Dawn.

I am very proud to have such dedicated and fun people to train. It is not very often we step back and think about the level of effort that you all put into class. It is not something you can tell people about. It has to be experienced.

There is an old saying: The cowards never try. The weak die along the way. The strong prevail.

CrossFit 1700 1-9-06

WOD: 150 Ball Slams for time.

CrossFit Kids 1600 1-9-05

SQUAT FORM

Simple corrections can fix squat form.

First we use a chair to approach decent depth for the squat. Our goal is to have the torso errect and upright.
To correct, we introduce a wooden stick. Placing the stick between Beth's feet, she is forced to be upright and have a better posture through the squat.

The next step is to continie to maintain form through a more natural range of motion. In both photos, her weight is on her heals and knees are coming forward a "reasonable" amount.

Great job Beth!

CrossFit 1200 1-9-06

WOD:

150 Wall Ball shots for time.

Target: 10 feet
Weight:
Men: #20
Women: #14

Boot Camp 1-9-06 0930

Happy now that it is over.
KB gets her dips done.
National Gaurdsman Joe. Good job!

Dips are fun.

WOD: Same as 0600

Boot Camp 1-9-06 0600

Participants: 18

BOOT CAMP NAME CHANGE?

I need help.

We are exploring changing the name of "Boot Camp" class. For several months I have felt that our current label does not relate all the things we do. We have a military style class in some ways but there is a lot that is more like pre season conditioning for most sports. The organization and training effectiveness is similar to the military but we go beyond the standard regimen.

Too many people are dressing up aerobics classes with some circuit training and calling them Boot Camps. The consumer out there see Boot Camp and things of an aerobics instructor having you do squats and push ups. The other classes are not designed to be a strength and conditioning courses, they are trying to be a filler class offering a full body workout. We need to differentiate.

Changing the name will make people understand how different we are. Any input you have would be great.

Please post suggestions.