Well, Dario came through with a butt-kicking workout this AM.  It took me a while to figure it out in my morning fog, but I woke up pretty quickly after the first set.

Pair up with a partner.

Do each exercise 10 – 9 – 8 – 7- 6 – 5 – 4 – 3 – 2 – 1 reps.  One partner does the even reps and the other does the odd.  Since the partner doing the odd reps gets a break, they get to run or row 400 meters after each set while the partner that did the even rests.

Pushups

Pullups

Situps

Push presses

Kettlebell swings

Knees to Elbows

Back Extensions

Dips

Followed up by a quick 3000 ft on the rope.  Quite a morning.  Thanks, Dario!

We’re all looking forward to the return of our fearless leader this week.  Travel safely, Dave!

Looks like Dario has something planned for us on Sunday.  Let’s all meet up at the health club at 7:30a.  I don’t know about you, but I can’t wait for Dario to destroy me.

1-2-3 Go!

Ever since I read about the 400 meter walking lunge workout I have been wanting to try it. It looked tough, but I wasn’t sure how tough. I was thinking maybe 100 meters of walking lunges followed by 25 burpees, more walking lunges then 25 pushups, etc. Thankfully, I chickened out on that and proposed to Brian and Christine that we do the straight 400 meter walking lunges. 100 meters into it, Christine says, “And who’s idea was it to do this crazy workout?” Oops, it was waaaaay harder than I thought it would be.

Funny enough, halfway through the workout Brian mentions that he had just talked to Dave in Florida and Dave had just done the same workout. I had no idea. But clearly the Lafayette Crossfit vibe can be felt from across the country

Let’s show up at Lafayette Elementary.   I’ve got an idea……

Hello everyone. This will be my last post before I go on vacation. If you want to workout together when I am gone use this post to communicate with each other to set up a time/place to meet. Marcela will have the equipment if you need it. Please post comments only to this day unless Marcela or Rob make a new post. Have a great time when I’m gone. Look at past workouts if you want to use a WOD so you can keep up your crossfitting.

Dave

For time

50 kb swings

50 pushups

50 squats

50 sit ups

50 lunges

50 box jumps

run 800 m

Do not workout today enjoy your Father today and your own Fathers Day.

Today is Dario’s first Father’s Day {yeah you proud Da Da}

3RDS Count each reps

Wall Balls

Sumo deadlift high pull

Push press

Rows {Cals}

Here are the totals

Marcela 217  Sara 287  Frances 230  Dario 313  David B. 226  Bryan 284 Christine 295  Dave 237

I am missing Stephanie’s total

Do one hundred reps of three exercises

do all reps at a time or mix them up in sets of twenty

whatever you feel like

remember it’s Fight Gone Bad at LHC at 7:oo pm all is welcome even if you don’t participate then lets get pizza and beer.

There is no card night. It’s Sarah’s graduation today. Here is a WOD for you to do

run 400m

rest 2 min.

do that 3 more times

try to keep your times the same all 4 rds.