- Abraham Lincoln

WORKOUT

“The Spartan”

20 Push Ups

200m Run

20 Sit Ups

200m Run

20 Squats

200m Run

20 Pull Ups

200m Run

20 KB Swing 53#/35#

200m Run

This is Chayet’s workout he came up with.  We’ll do this again when he’s feeling good and able to take part.  He did a good job putting this one together for you guys.

Announcement

This Saturday is the Baseline Challenge Finals.  We wont have a 7am class just the 9am.  If you haven’t paid your $15 for the challenge please do before Saturday.  All of the money will be given back to the winners in each category.  Fill free to invite friends and family.

-Booker T. Washington

WORKOUT

Weighted Pull-Ups

3/3/1/1/1

Then

Some rowing, air squats, sit ups, push ups, and pull ups.

“The mind is everything; what you think, you become.”

- Buddha

WORKOUT

Deadlift

5/5/5

-Bruce Jenner

WORKOUT

“Lynne”

5 Rounds For Reps

Bench Press (Body Weight/ Half Body Weight)

Max Reps Pull-Ups

This is a fun one, you guys missed out!

9am Free Workout

-Ralph Waldo Emerson

WORKOUT

5 ROUNDS
5 OHS 95#/65#
10 Push-up
20 Double-Under

-Jim Rohn

WORKOUT

Press

3/3/3/3/3

Then one 500m row for time

-Thomas S. Monson

WORKOUT

“Case of The Mondays”

4 Rounds

10 Thrusters 95#/65#

15 Kettlebelle Swings 53#/35#

25 Back Extensions

400m Run

This is the first WOD created by you guys.  Felipe came up with this one, he did an excellent job!  We didn’t receive one cd so, we’ll keep rocking Lady Gaga, Jay-Z, Tool, and Beastie Boys.  Don’t complain about the tunes, you had your opportunity to choose and nobody took it.

Carrie

-Brian Tracy

WORKOUT

Pull-Ups

-Noah

WORKOUT

Back Squat

5/5/5

Then

3 Rounds Max Effort

200 M Row

20 Air Squats

Rest 3 Min Between Rounds

Chayet

Get well soon!

On Saturday evening Chayet was involved in a motorcycle accident.  Thankfully he wasn’t hurt more seriously, it could’ve been a lot worse.  We wish you a speedy recovery!  We’ll come down and visit today.  He left this post on Saturday’s blog…

I was in a motorcycle accident Saturday night and I suffered a severe concussion and a possible broken pelvis but the cat scan said I just bruised the hell outta my hip and I was wearing my motorcycle gear and a helmet I’m super lucky. The doctors said that due to me being fit strong and healthy I lived and with very little damage to my body I really believe that crossfit is a major factor in my survival of this accident!!! But I am ok and rockin. I did walk today with a walker and then said this is B.S. and walked without it for about 100 meters yip crossfit strong all the way!!!! \m/

Thanks josh!!!! but in the next month or so I better see you do a muscle up cuz I will be there taking pics!!!

I want to let Tom and Juan know that I did get your calls but my phone died i was unable to call you 2 back and thanks guys for calls as soon as i can charge my phone I will listen to the voicemails you left. And thank you ALL so much for the visits and calls and emails and texts!!! Everyone at Core rocks!!!!

Rolling Hills My Ass

Everyone (Ali, Renee C., Noah, Tony, Jenn H., and I) did really well at the Ragnar Relay race.  This was a 24hr race that covered 202 miles from Prescott to Tempe Market Place.  Each team had 12 people in two different vehicles.

Ali had never run longer than 5 miles before this weekend.  She had a 7 miler on her first leg, 3/4 quarters of it uphill.  All 3 of her runs had hills.  They say rolling hills in the description but they were a lot bigger than rolling hills.   This was just her 3rd race ever.  You made us all proud!

Renee C. ran a race a couple months ago and was really upset about her mile times.  That was before Core CrossFit.  Fast forward a couple of months with Core CrossFit and she shaved off over a minute per mile with hills!  She said it’s been a really long time since she’s ran 9 min miles.  She ran 3 consecutive 9 min miles on her last leg.  That’s what we in the fitness industry like to call progress!  Congrats!

Noah, the self proclaimed non runner got after it.  He’s never ran longer than 6 miles at one time.  His second leg was an 8 miler.  He ran down numerous runners throughout the race and always came sprinting into the exchange.  He started his second run at about 1 am the temp was mid 40’s he decided to run in shorts, no shirt, or gloves.  He was the only person on the road without proper winter gear.  It was hilarious to see him rocking orange shorts, high white socks, with a reflective vest!

Tony didn’t do and LSD (long slow distance) leading up to this race.  The last time he ran any distance was a half marathon in early December.  All he did was CrossFit workouts to prepare.  He ran hard and kept us all laughing in the van.  The less sleep he gets, the funnier he becomes.  No IPOD for any of his runs! Hardcore!

Jenn H. had a monster of a leg for her first one.  It had almost 900 ft of elevation in 6.5 miles.  Jenn killed it as she always does!

My words can’t explain how good they all did.  You all inspired me to run hard.  Want to thank Kyle, Chayet(this was prior to the accident), Shawna, and Wendy for coming out and meeting us at the finish line.  It meant a lot to us that you were there.  Have a good day!

-Benjamin Disraeli

WORKOUT

7:00 a.m. WOD

Press 5/5/3/3/3

Tabata Front Squat 55#/45#