Meet Carly Ramsey. Been with us (and doing CrossFit for the same amount of time) for one month. Yesterday she squat cleaned 140 pounds (more than her body weight) and did 10 unbroken kipping pull-ups. She is barely learning the names of the movements and already doing big things. Keep up the hard work, Carly, it’s paying off.
I want all of you to be guilty of this tomorrow. – WW
Upcoming Events
November 30th-December 2nd: The Outlaw Open. This is an invite only CrossFit competition. There are only 70 male and 70 female being invited worldwide. Fortunately, Coach Rose and WW both received an invite! Given the fact that there are no boundaries this could be the most competitive organized competition next to the CrossFit Games. This is a 3 day competition at the Palm Springs Convention Center with a $10,000 winner take all purse. Click here for more info.
December 8th: NLI “Warrior Soul Series” III – This is a CrossFit competition with three different divisions plus a masters division. So far, Coach Rose and Paula H. are registered to compete.
January 12-13: The OC Throwdown. Registration is open. Qualifying workout #1 of 3 has been released. This is the gym’s WOD on Wednesday. You are not required to register, but in order to compete in January you need to earn a spot. this is done via the three online qualifiers. More info here.
Thursday & Friday
BaseFit: “Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*NOTE: modify movements/progressions accordingly for a goal to finish under 30 minutes
CrossFit:
WOD: “Tommy Mac”
compliments of The Outlaw Way
For time:
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
*NOTE: this WOD has a 30 minute time cap
Post results to comments and www.BeyondTheWhiteBoard.com
*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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