Weekend News Snipet - French Horn CrossFitter

While on the West Coast, Pate discovered CrossFit -- an exercise regimen that stresses variety, speed and intensity -- and began attending workouts when a CrossFit gym opened in New Orleans.

"There's never one workout, so you are always shocking your system and never repeating, " says Pate of the internationally known method that is popular with police and military groups.

After losing her brother to heart disease at the age of 28 six years ago and seeing her mother recover from a recent heart attack, Pate says her commitment to challenging workouts is based on "not taking things for granted."

She sees an active lifestyle as an investment plan.

"When I'm 80, I plan on being active, " she says. And that applies to both music and muscle.

Read the whole article here.

Upcoming Saturday WOD!

Box Jumping Blur.


Saturday workouts, what do you think? There is a couple more months for outdoor fun. I am looking at scheduling a Saturday morning (9am) workout on Sept. 26th. We will do Fight Gone Bad at the Park. If you know someone that would like to compete in the workout the exercises are posted below.

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Two Days To Go...

Fishing with Kettlebells.

"Michael"

Beyond The White Board Results for "Michael" (Run, Back Ext., Sit-ups).
Great job everyone!

Two Days Down

Main Site Video of a different warm-up.

We are almost two months in. How long will be before
one of the ladies gets an unassisted pull-up? Any Guesses? Is that how you spell guesses?


Here is a guy chipping away at 100 body weight back squats. Video Here.

Good job on the "Twins" workout:

Times ranged from 7 to 11 minutes.