CrossFit Florian

50 Central St - Norwood, MA 02062

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Monday

November 6, 2011 by Beau

 
A great showing by CFF in God’s Country, participating in the Canton Fall Classic
 
 

I.  Row 500m 

You will row as hard as you can and established a baseline time for 500 meters 
 
 

II. WOD 

25 Med Ball Push ups

200m w/ Med Ball

20 Med Ball Push ups

200m w/ Med Ball

15 Med Ball Push ups

200m w/ Med Ball

10 Med Ball Push up

200m w/ Med Ball

5 Med Ball Push ups

200m w/ Med Ball

Med Ball  20/14

 

Your Med Ball will stay with you for the duration of the WOD.  Push ups will be done with one hand on the ground and one hand on the Med Ball, pec to ball, alternating after each rep.  Choose your weight wisely.  You must carry your Med Ball during the 200m run.

 

L1  Rx’d

L2  Push ups modified, run w/ Med Ball

L3  Push ups modified, run without Med Ball

 

 Now that you understand the benefits of a workout program that emphasizes strength coupled with high intensity functional movements, it’s time to address nutrition.  Not a diet, the knowledge your about to get dropped on you is not a quick fix, not the latest a fad.  It’s a lifestyle change!  We challenge each and every member of Florian to give up grains and limit your sugar intake for 30 days.  Why ruin the hour you spend with us by fueling your body with inefficient and harmful food?

The A,B,C and Ds of why we shouldn’t eat grains !!

Filed Under: Uncategorized

Comments

  1. DF says

    November 7, 2011 at 6:56 am

    Good first workout at CF Florian (530AM class). Looking forward to see these time improve! Nice meeting everyone too.

    500m Row- 1:41.8

    WOD- (14#)- 9:34

    • Bill says

      November 7, 2011 at 9:14 am

      Great job today DF. Also, great job by everyone else as well. Good class…

  2. Paul L says

    November 7, 2011 at 9:40 am

    strong showing today for the 5:30 a.m. class. Good work everyone. my shoulders are smoked!!!!!!!!!!!!!

  3. Krissy says

    November 7, 2011 at 11:25 am

    Awesome 9am class Beau! Good work everyone! Nichole good job on the run 🙂
    500m Row- 1:58.4
    WOD- (#14)- 10:51

  4. CW says

    November 7, 2011 at 1:38 pm

    Quick comment on limiting grains and sugar:
    I’m 37 days into a no candy, no grain challenge. It took me almost a year before I was even ready for the no candy, no bread challenge. I had to take baby steps before I took the flying leap. After a few rough weeks, my energy level was better and more consistent and my body was handling stress much better. I’ve also leaned out significantly and I am saving a ton of money! Biggest thing I learned through all of this – don’t give up on yourself, ever.

    • Bill says

      November 7, 2011 at 4:57 pm

      Keep up the good work C-Dub!

  5. AKC says

    November 7, 2011 at 2:06 pm

    Great noon time class! What a beautiful day for an outdoor WOD!!
    row 154.6
    Wod (10#) 10:15
    Mary you CRUSHED it!!! Next time ladies first;)

  6. Mary says

    November 7, 2011 at 2:21 pm

    I still feel winded from rowing! Yes, ladies first!
    Thanks Beau, Anna-Li and Luigi for the breakfast suggestions. No grains will be a huge change for me, but I’m buying what you guys are selling over there at CFF 🙂

  7. Beau says

    November 7, 2011 at 8:13 pm

    I don’t know what I enjoyed more today…. the weather or watching you guys battle. Great job by all classes today.

    • Bill says

      November 7, 2011 at 8:55 pm

      Damn Iceman…

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