The Art of Elite Fitness

Monday
Nov212011

Tuesday, 11/22/2011

15-12-9

thrusters, 135/95lbs

pullups, 45/30lbs

 

compare to 9/14/2010

 

Nicole, Staci, and Debbie complete back extensions during 'Michael'

Sunday
Nov202011

Monday, 11/21/2011

"Michael"

3 rounds:

800m run

50 back extensions

50 situps

 

compare to 4/7/2011

 

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005. With heavy hearts we offer our prayers and condolences to his wife, Laura, and daughter, Molly. The price of freedom, and its worth, is found in Michaels passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

 

Navy Lieutenant Michael McGreevy

Friday
Nov182011

Saturday, 11/19/2011

We will have a special WOD for those that can't attend CrossFit Vitality. Erin Cobb was a victim of a horrible act of domestic violence and is currently paralyzed from the chest down. Please also donate for Kevin and the Beards BeCause charity. Kevin's money raised will be for Michael Howe, a Systema instructor at Ultimate Gym, who was killed by his girlfriend on Oct. 10, 2011.

20min AMRAP

400m run

10 thrusters, 135/85lbs

10 bar hop burpees

10 sumo deadlift high pulls

1 rope climb (2 wall climbs)

 

CrossFit Vitality athlete Erin Cobb

 

www.beardsbecause.com

Thursday
Nov172011

Friday, 11/18/2011

30 push press, 65/45lbs

30 ring dips

30 box jumps, 24/20"

800m run

30 goblet squats, 24/16kg

30 kettlebell swings, 24/16kg

30 burpees

 

An Oregon CrossFit WOD

Wednesday
Nov162011

Thursday, 11/17/2011

Skill: Rope Climb

 

7 x 1RM snatch balance

 

compare to 6/8/2011

 

The sun peaks through on a rainy day for a few quick 1/2 mile runs