W.O.D. January 20th, 2009

Hope everyone is enjoying the wonderful winter weather that we are experiencing at the moment. I am loving the non -30 degree temperatures, not sure about anyone else...
I am also loving the turn outs that we are getting for our Bootcamp classes in both locations.
People are catching on to the fact that our Bootcamp class is where it's at for achieving the results that everyone is looking for. And by talking to our regulars, it seems that Ultimate Fitness Bootcamp classes are even addicting. How can the grueling 45 minutes of Bootcamp be addicting you ask? Well, the answer comes from endorphins. Endorphins are powerful hormone-like substances produced in the brain that function as the body’s own natural painkillers. During exercise, there is a release of endorphins in the body that are capable of producing feelings of euphoria and a general state of well being. The feelings produced can be so powerful that they can actually mask pain. Anyone who has worked their ass off in Bootcamp class has experienced this feeling, whether they know it or not. Obviously the endorphins wear off by the next day and the muscle soreness kicks in...this lets you know that you did something right!
So, lets get on with our W.O.D. you say!

Warm up: Tabata Squats & Tabata Push ups x 5 rounds

"Round About"

3 Rounds

Thrusters x 15

Lunges x 15/leg

Floor Press x 15

Clean & Press Burpees x 15

1st Round- Leg Raises x 20

2nd Round- Turkish get ups x 10/side

3rd Round- Sit ups x 20

Rower Challenge???

Below is a motivational video that I want you to send to your family, friends, or anyone who has an excuse why they can't work out at the gym. There shouldn't be an excuse, unless you want one. Bottom line.

And lets see some ass-to-grass squats tonight ok?

Please copy and paste to browser:
http://media.crossfit.com/cf-video/FreedomCrossFit_TheSilvers.wmv

"STRENGTH IS A MATTER OF A MADE UP MIND"