ACF 2/18/13

The Jenster sure seems to be liking CrossFit and the cartwheels!

 

I’m feeling much better people. Thank you to my up and coming coaching staff, Keith, Jerry, Molly, Steven, and Kyle for coaching classes while I either couldn’t make it in to the box or had no voice to help you kind folks! Thanks again guys, I’m glad to have a crew I can count on!

 

WOD

establish your current 1 rep max for:

Over Head Squat

 

What’s the deal with the open?
Ido Portal on Paleo, CrossFit, Gymnastics, movement, motivation & more

 

 

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8 Responses to “ACF 2/18/13”

  1. Molly 2013-02-18 at 08:09 #

    Waiting for the plumber… Hope to be there by noon!

  2. Intense Steve 2013-02-18 at 11:30 #

    I’m pumped to improve my gymnastics and flexibility from that Ido Portal video that coach posted! Wow, good stuff coach.

    • Allie 2013-02-18 at 12:53 #

      I see you are blogging instead of studying…That’s okay I’ll work fulltime while you have fun with Crossfit. Atleast I’ll have a hot, stong husband:)

  3. Dan 2013-02-18 at 17:52 #

    I normally wouldn’t say so, but since I’m at another box, I thought I’d share with my ACF Family that I did us proud tonight. I smoked ’em in today’s WOD, and people finally came up to chat….maybe its the flannel that spooks them! (88rx/392rx). Nutrition challenge is going great, keep it up gang. Miss you all…..

    10 min AMRAP: handstand pushups

    4 rounds, 1 minute stations:
    •Strict pull-ups
    •Kettlebell swings, 1.5/1
    •Sit-ups
    •Air squats

    • Molly 2013-02-18 at 20:37 #

      Way to represent, Dan! Funny, but I recall you being slow to warm up when we first started working out. Glad to hear you are kicking butt and meeting new peeps!

  4. T 2013-02-18 at 19:06 #

    Way to go Dan! I think you should pull out your tank…..they will ALL flock around

  5. T 2013-02-18 at 19:10 #

    you! Thanks for the push today coach! It felt awesome to hit that PR today!

  6. kyle 2013-02-19 at 08:28 #

    dan you da man.

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