061222 Friday “I never knew the ground could feel so good.”

Thanks to Stavros for the quote above. He put out a great effort today for his first CrossFit workout.

++ Next Group Workout: BAY AREA CROSSFITTERS UNITE! There will be a CrossFit holliday workout for anyone to come hosted by the Bay Area Affiliates. Click here for details ++


Tabata Row (counting calories)

Tabata Squat

Tabata push up

Tabata leg raise

The Tabata: For twenty seconds do as many reps of the assigned exercse as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.

The score is the least number of reps for any of the eight intervals (So the number of reps in your ‘worst’ round is your score).

Add up the scores from each exercise and post your total below.


Great article summarizing CrossFit:

Commando-Style Workout has Cult Following

John Velandra runs “Designs in Fitness” aka CrossFit Cape Fear.

From the Article:

“Despite its merits, Velandra said he doesn’t think CrossFit will achieve the same popularity that programs such as Spinning, Pilates and Tae Bo have realized. He doesn’t think enough people will be willing to train like athletes, certainly not for the long run. But he thinks serious athletes, police officers and soldiers will continue to seek out CrossFit-style workouts.”

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  • JJones

    JJ – 45

    SK – 33 (strong work for your first time).

    JC – 30

  • Stavros K

    Thanks to Janice and Jeremy for the great workout. I was wandering around the parking lot like a zombie at 6am, but Janice saved me. Anyways, see you next Wednesday.

  • Anderw W

    sub’d rowing for sumo deadlift high pull
    score: 50