Back in business!

After a lovely 3 week trip to europe (and getting engaged on said trip), I have returned and am back at it! Larry has been training and yesterday he did heavy deadlifts. He was able to work up to 150# for a single. Excellent!

When he was finished I did a CF workout:

3 rounds for time:
row 500m
21 bodyweight deadlift (scaled to 155- I weigh 165)
12 box jumps

15:52.

It's good to be back!

State of Grace

We tackled 'Grace' tonight. She's a stern taskmaster (30 clean and jerks for time), but we were able to come out on top. Great work everyone!

Aisha (45#) 3:08
Suzie (45#) 3:16
Emma (33#) 2:08
Dave (115#) 9:08
Above, Aisha is about to jerk. Great determination and focus Aisha!

Here are Suzie and Emma after Emma's first time with us. Nice work ladies!

Sunday in the park with Helen

We tackled the crossfit workout Helen yesterday (3 rounds for time of 400m run/21 kettlebell swings (24/16KG)/12 pullups). Aisha knocked 30 seconds off her previous effort while Christian did a scaled version as it was his first time. Chris and were in the region of our best efforts but a but a bit behind. Here, Chris demonstrates the bottom of his kip. Nice work, the times were:

Aisha 14:34- jumping pu
Christian 10:17- 25# swings/jumping pu
Dave 11:17- rx'd
Chris 12:20- rx'd

Hump day

Yesterday's workout was HARD.  All of us had to scale, me more than I would have liked, but sometimes you just have to do it.  Suzie and Aisha trained and they both kicked butt.  Here they are mid-rep, working hard.  Nice job ladies!

Rowing fun

Suzie and Larry both trained last night and after their workouts it
was time for some rowing. They each rowed 500m for the first time and
now they know how much fun it is! Here, Suzie is about to begin her
next stroke.

Note: Chris holds the current record with a 500m pull in only 1:27!
Fantastic!

Tuesday morning

Aisha, Chris and I after we finished Cindy this morning.  No PR's (I tied mine), but considering our lack of pullups lately, a good effort from everyone!

It's all gone bad...

So terribly, terribly bad!

Suzie and Aisha are in mid-rep here in the midst of a thrasher of a workout. They both hit it hard, and props to Aisha for completing the most reps of anyone!

Reminder: tomorrow at 10am, come by for a workout and see what this is all about. See you tomorrow!

According to recent studies, weight training and other physical activities can help keep humans in better shape as we age. Read all about it here:

http://tinyurl.com/4rvydg