Andy.
For time:
Row 500 meters
GHD Situp, 30 reps
Row 1000 meters
GHD Situp, 20 reps
Row 2000 meters
GHD Situp, 10 reps
Coach’s Notes: Post time to comments.
6:00am – Beach run, meet at west end water tower.
5:30pm – Meet at the Box.
1) Every 30 seconds for 4:30min (10 total reps):
A note from Coach K: I checked last month’s schedule. I had only coached 4 classes during the entire month of October. WOW. That is unacceptable. While some box (affiliate) owners might dream of the day when they don’t have to coach often, it actually makes me sad. I started this box because I love coaching, I love movement, I love motivating, and I love people ATHLETES. Tonight I got to coach the 4:30 & 5:30 WOD and I think I had more fun than everyone combined. Not surprising since there were burpees in the WOD, but I digress . . . It’s not like I’ve been sitting in my office picking my nose (well, only when no one is looking), I’ve kept pretty busy “behind the curtain” trying to grow the biz. It’s evident that’s not my favorite part of running the show- but it’s all in the pursuit of excellence. Ok, so what am I getting at? Here it is: I pledge to coach you more, to be present during your classes, to shake some things up around here so that each and everyone of you get the training, focus, and attention that you deserve. I also pledge to blog more often. How many of you remember when I used to write on the blog and not just post a picture & WOD. Yeah, not too many. I hope you look forward to seeing and hearing from me more often. Cause I’m gonna be in yo face!
You get out what you put in . . . And I am ALL IN!
-Coach K
What do you think our chant was? Post thoughts to comments . . .
1) Every 30 seconds for 4:30min (10 total reps):
2) 2 minutes Max Effort KettleBell Snatch 24/16kg
-then (no break)-
8 minute AMRAP of:
8 Box Jumps 20″
16 OH Walking Lunges 45/25# (plate)
24 Pushups (hand release)
Coach’s Notes: Post loads, total ME reps, and rounds completed to comments. KB snatches can be alternating or single arm, athlete’s choice.
Does anyone know what happened to the Bonecrusher's vehicular-mobile? Post thoughts to comments.
CUSTOM FIT MEALS will be ready for pick-up TODAY (Monday) between:
6 – 7am,
8 -10am,
and 4- 7pm at CrossFit Ocean Isle Beach!
Upon pick up, just simply sign for your order via the roster (on blue picnic table) & pick up the bag with your name & order from the fridge.
Reminder: Mondays you pick up meals for M/T/W and Wednesday you pick up meals for Th/F/S/S.
Coaches choice.
Get ready to hit your weak spots!!
5:30pm – Meet at the Box!
Coaches choice.
5:30pm – Meet at the Box.