Completed the crossfit “Fran” workout.
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (Front squat, overhead press)
Pull-ups
Some real stuff. I had never done a thruster before, and I didn’t get the form down at all but it got done. Pull ups were done kip (swing) free, but next time I’m swinging like a damn monkey because after I got done, Joe did the same workout and kipped his way through those pull ups like it was nothing.
All supplies purchased from home depot.
(4) 6″ wheels
(2) 1/2″x10″ Hex bolt
(4) 1/2″ washers
(2) lock washers
(2) Hex nut
(2)PVC pipe (pre-cut and threaded variety)
Cut Pipe insulation to fit PVC. Thread Hex bolt through PVC with washers at each end. Set tapered end of wheels facing inside of roller against PVC. This will minimize friction. Set lock washer to desired tension. Grinding down the threaded end will ensure the nut will stay on through use. Wrap foam with grip tape if desired.
Total cost of supplies $29.15.
Another good Saturday in the books. Heavy bag is in the space, 100 pounds of hittin’ fun. Also got a great deal on some 80, 70, 60 and 40 lb. hex dumbbells down in south Miami. A little Saturday drive for a good cause. Thanks craigslist.
Built the first of many medicine balls out of an old dead basketball, 25 lb. of sand, heavy duty super glue and outdoor grade duct tape. More on this including photo’s and a simple how-to as soon as the camera is back.
Word on the street is that there is a kegger in store to get the keg ready for heavy lifting. First you must empty the keg, then you must fill the keg, last you must lift the keg. Oh yeah der ey?
Anyone interested in a pre-opening viewing, drop us a line and be the first to say you saw it before we blew up. Grand opeing should be sometime in mid-late April on a Saturday afternoon/evening with tunes, drinks and good times.
Outdoor group class at Morningside Park
For all ages and levels of expertise
Email:www.outdoorfit@gmail.com for class information.
The rope is up, tested and ready to climb…at least if you’re brave enough to climb 15 feet into the air without a crash pad. The crash pad will be in within the week. The mirrors went up without a hitch today, the painting is FINALLY done. We are working on building much of the equipment with our hands, giving everything a personal touch.
Recipe for the week:
Courtney’s crock pot soup:
As many veggies as you can find
Water to taste
Broth base of choice (Courtney uses some bali stuff I’ve never seen)
Throw it all in the crock pot and let it slow cook. Court uses this thing everyday and I have yet to taste anything that was below a 7/10. Most of the time we’re talking 9/10, even 10/10.
Combine this with a Publix chicken (nicknamed Mearle, Earl, Larry, Sven, etc.) and you have heaven in a warehouse.
Wednesday workout:
8am-back and legs.
Squats-95 on each arm (Olympic bar) 2×10
Back rows with same bars 2×10
Leg press 320 3×15
Lunges 3×40
9:15-fitness class
10:30-interval sprints 100 meters x8 w/ jog back rest
3:00-35 minutes 1 minute on/30 seconds off conditioning (burpees, pull ups, drills, etc.)
5:00-7 games one on one with Ari. 4 wins, 3 losses.
Thursday workout:
4 pm4 games one on one basketball with Bink. 4 wins
7:30 pm women’s fitness class (warm up, core and leg/butt work)
Friday workout:
Some of the morning fitness class (sprints, back, legs)
5 games one on one basketball to 21 with Ari (6’3″ and a mean jump shot). Four wins, one loss.
2 games two on two basketball to 21 with Ari, Bink and Jeremy. One win, one loss.
I promise to keep an accurate journal of workouts and eating for the viewing pleasure of all. Scouts honor.
Here is what a little creative alteration, tracing paper and talented friends can do for a logo. Thanks to Paulo for getting this done so quickly and sharply.
We’ve been working really hard on the space, getting it ready for a nice grand opening.
Waiting on the rubber flooring, going to pick up the climbing rope tomorrow.
We hit a snag today with our mirrors, but a solution is on the way. Wall hooks have been mounted for a number of uses. It’s great to be in a creative environment with people that have similar mindsets. Olympic rings will go up this weekend as well as a few more alterations to the frame of the place. We are getting closer and closer. MAN UP!
Post workout shake
1 heaping tablespoon peanut butter
1/2 cup soy milk
1 frozen banana
2 scoops chocolate protein powder of your choice
1 tablespoon flaxseed oil
1/4 cup oatmeal
Combine ingredients, blend to perfection and enjoy.
Add more or less soy milk to vary consistency.
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