For time (level 2 can use a vest if they’d like):
2 tire flips
40 sandbag getups (40lbs/20lbs)
30 steps walking lunge with the sandbag
20 Shoulder Switches with the sandbag (description below)
100 M sprint with sandbag (to end of lot and back)
20 Shoulder Switches
30 steps walking lunge with bag
40 sandbag getups with bag
2 tire flips
GENTLE WITH THE SANDBAGS PLEASE
Sandbag getups: both feet flat on ground before standing up
Walking Lunge: stand up to full hip extension on each step. Bag held anywhere
Shoulder Switch: Just a push press/jerk with the bag starting on one shoulder, then switching over to the other shoulder. Not necessary for arms to come to full extension as it passes over your head.
-Yesterday, I discussed the difference between serum LDL and LDL-P (the LDL particle count) and its size. Checkout this great discussion of what’s happening to you when LDL particle count gets high and LDL size gets small and dense.
Checkout this list of “Heart Healthy” cereals. (Jay, I think Frankenberries is still on there). Keep perspective on what causes high LDL particle count with a small/dense size while reading this.
Crossfit HamptonRoads should add the word INSPIRATION to their logo, “Perspiration, Motivation and TRANSFORMATION”. We’ve been inspired!
We wanted to take this opportunity to thank Nicole and Jeremy for their guidance and support. Through our great experience with CFHR, we have taken the exciting step to help spread the CrossFit News and open our own box. So.. Not only will we be drinking the Koolaid , we’re gonna start pouring the stuff for other crazy CrossFitters!
We are proud to announce the opening of CROSSFIT OYSTER POINT (CrossFitOP). We want to thank the whole CrossFit Hampton Roads community for the great experience over the past 2 years. This is an exciting time for us yet we will definitely miss seeing everyone at the box. Working out and training with our friends at CFHR has been nothing less than life changing. We thank you for those that we’ve coached, laughed, cried, sweat, and cheered with at CFHR. Not to worry, we will be active with the CFHR box via the kids/teen classes and special events. We will miss you all. Please come visit anytime!
Speaking of which, we hope to see you all at the inaugural CrossFitOP WOD this coming Monday, July 5th at 5:30p. Open to all CrossFitters. Please come and join us for a fun WOD and post WOD commaradarie.
Location: 320 Ed Wright Lane, Newport News, VA 23602
Phone: Dianne 593-6373 or Jim 329-9620
Open for CrossFitter’s: Monday, July 5, 2010 at 5:30p“