Weather: 70 deg and drizzling.
Participants: 15 give or take a few

Following a warmup, Andrew Thompson provided instruction on the Kettlebell Swing. After some practical application the WOD was unveiled.

21-18-15-12-9-6-3 KB Swings with a partner. The partner starts at the bottom and works up. Wicked, eh?

Following this was a gut check for volunteers, max reps KB swings single set. A lot of intensity was displayed, but Hope Wallis stood out with 100 KB Swings @ 1 pood. WOW!

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Weather: 70 deg, drizzle
Participants: About 30

Warmup
Dock run (500 m)
CFWU minus pullups

WOD
21-15-9 reps of 225#DL and 20# WB shots
Dock run after each round (3 runs)

DLs scaled from 225 to 75#
WB Shots scaled from 20-8#

All athletes performed well today in the cooler weather and appreciated the adversity that the gravel road to the dock provided them. Coached by Ethan Smith and Vic Frausto.

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"If you have knowledge, let others light their candle by it" - Margaret Fuller

CFQ

Vic Fruasto: Anything for his teammates. Anything for the TEAM.

Warm up
50 meter high-knees
50 meter but-kickers
10 squats
10 pushups
Repeat

WOD
4 x 800m run

Weather: 80 deg, sunny, light wind. Another beautiful spring day in Va.

Participation: 44 people improved themselves today in this simple and wonderfully grueling drill.

Evan posted the best all around performance with a range of 2:34 to 2:39. Way to set the standard, Evan.

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"Pain is inevitable, suffering is optional" - Anonymous

Workout of the Day “Elizabethan”
10 95# cleans
10 Ring Dips
200 m run
Five rounds for time

Weather: 75 deg and sunny. A gorgeous spring day in Virginia

Participation: More than we could count today.

Jamie Conrad turned in the high performance for the day with a blistering 14:02. Nice job! Cleans were scaled from 95 lbs – 22 lbs. Newcomers worked through a similar protocol using Med Balls and pushups.

If anyone is a little discouraged after their performance today, I’d like to note that the clean is a highly athletic movement that athletes can spend years mastering. You didn’t throw a perfect spiral the first time you picked up a football, so don’t get down if you didn’t nail the cleans today. I’d like to reference Major Andrew Thompson CrossFit Journal article, ”Characteristics of a World Class Trainee”. Give it a read when you get the chance.

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“Success is peace of mind which is a direct result of self-satisfaction in knowing that you made the effort to become the best of which you are capable”
-John Wooden

CFQ

We took Saturday's wod and Ethan Smith coached it today:

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

If you are unaware of what rhabdomyolysis is please do a quick search on the net and read up on it.

CFQ

Our family has grown steadily in the last two and a half years. Growth has enabled tangible and intangible benefits. Growth has also brought about change. Change has been good and not so good. Post thoughts to comments...

Hang Tough.

CFQ

Ethan Smith. CrossFit Athlete. Gettin' Some Vietnam Style.

http://www.crossfit.com/ WOD: "Murph"

1 Mile Run
100 pull-ups
200 push-ups
300 squats
1 Mile Run

For Time:

Ethan Smith set a tremendous example today. Alone and unafraid, he nailed a 44:02 with a 20# weighted vest. Strong work, brother.

Hang Tough.