4-29-06 Saturday Workout... This is going to hurt!

Today's weather is perfect!














Warm-up Phase
Individual warm-up then,
Plank for 30 sec
Crunches x 50
Plank for 30 sec
Squats for 30 sec
Stretch and review














Review of:
Burpees - then demo of burpee long-jumps (Burpee LJ)
DB Thrusters
DB Push-press




















WOD
Sprint
10 burpee LJ
Sprint
20 Thrusters
Sprint
30 Squats (yes I know... evil - but I watched Dr evil last night on Austin Powers, Buwahahaha!)
Sprint
40 crunches
Sprint
30 Push-press
Sprint
20 Squats (Buwahahaha!)
Sprint
10 Push ups


































Cool down and stretch

Melissa Clement's BootCamp Experience!

Check out Next Magazine for Melissa's adventure with us during our first two bootcamp sessions! Melissa is a 75 year old dynamo who came out and had a blast with us! Read on to get her full story!

Here's some pictures from our earlier workouts!

Just wanted to post some pictures from our earlier workouts.

Here's the workout we did from 4/15/06

"FW" Equates to Farmer's Walk.... Lots of fun!

Here's a few miscellaneous shots as well.

Our trainer, Rylan Miller, gets his firt muscle-up!!! Way to go Rylan!!!

Two great athletes in motion - Jon & Michele doing Single-arm Snatches!

4-22-06 Suffer on Saturday Bootcamp

Place: Rowan Park

Today, we did team relay races.

Major exercises were Thrusters, squats, sprints, and sandbag carries (Men: 50# & Women: 20#)

Warm-up and light stretch
Sandbag carry followed by sprint

20 Alternating thrusters (10/10)
Sprint followed by sandbagcarry40 Crunches
Sandbag carry followed by sprint
60 Squats
Sprint followed by sandbag carry
80 Crunches
15 Burpees
Cool-down and stretch

Great workout - lot's of great teamwork and camaraderie.

Participants: 11

Just a beginning

We'll be starting to post our CrossFit Cape Fear-Designs In Fitness WODs and pictures shortly. This will be used to document our group classes, who attended or taught, and anything else of importance to CrossFit and you - the reader.