F.T.S.-Elite Living

X Reps For Time:

Squat Cleans (95/65lb)

Burpees

Pullups

x = 100 - (Your Age)

Post time to comments.

This WOD was found on CrossFit Evolution.

Angie, Schyler, and Burpees. Yea Burpees!

For Time:

21-15-9 reps of:

225lb Deadlift

Handstand Pushups

Post time to comments.

 

Amber

5 rounds for time of:

100 ft walking lunges

Run 800 meters

21 double unders

Post time to comments.

Some new (PRs) set on Sat. Good Job!

 

Heather pulling 210!

 

Walt getting a 360lb Deadlift. Emily showing her support.

 

Cody got 3 (PRs) Back Squat 160lb, Press 73lb, and Deadlift 185lb. At a bodyweight of 110lb. Awesome!

 

 

 

 

Happy Birthday Avie!

Avie Fuentes is a great example of what you can do IF you follow the CrossFit prescription.

1. CrossFit WODs

2. Rest and Recovery

3. Nutrition

4. Spirituality, - finding balance in your personal life.

Great work Avie keep it up!

 

230lb Deadlift (PR)

 

Push Jerk

 

Brave New World

E-mail From Colorado

I received this e-mail from Eric Garner this morning. I want you read it and share his experience.

Glad you had a good time Eric.

hey, wanted to send some pics of the recent elk trip.  every year for the past seven, I have gone to Colorado with some buddies to bow hunt for elk.  the elevation is from 9,000 to 11,000 feet above sea level.  for most of the people in Texas this doesn't mean much, but let me tell you, it's like sprinting down the road breathing through a straw.  One guy in the picture is a former army sniper and the other is a medic shipping for Afghanistan in three weeks.  these guys are in good shape and thanks to Ron and shyler, i absolutely walked their asses into the ground.  we typically walk 5-10 miles a day, going up and down hill all day.  it's not walking on the track, but jumping over trees, sidestepping bushes and short sprints to get in position for the perfect shot.  I have never felt better and everyone up there was astonished that i outworked everyone.

I could not have done it without Ron, Shyler, Michelle and everyone at the gym.  (also zone and paleo diets)

anyone that has doubts about the program should realize that my week in Colorado was a real life example of how this program can benefit any activity.

"some men are built for speed, some are built for long distance, and some are built to pull stumps!!"

Eric Garner

 

Give This WOD A Try!

Run: 4 x 5k TT... Deviate no more then 2 min from fastest 5k. Recover 5-15 min between efforts.

Post thoughts to comments.

 

 

FTS Checklist

Here's a little checklist of some things I think you should have in your toolkit. Nothing is mandatory just suggested. The idea is to get fitter, that means stronger, faster, and healthier. These are the few things that I think you can't go without. There is no order of importance other than the last item in the list; without it you won't get very far.

1. Fish Oil

2. Nike Frees OR Vibram Five Fingers

3. Weight Lifting Shoes

4. Foam Roller

5. Trigger Point Kit

6. Iron Man Watch

7. CrossFit Journal

8. Copy of Enter The Zone AND The Paleo Diet

9.Water Bottle

10. Have a never quit attitude. This is probably the most important thing on the list, many people have failed because they are here for the wrong reasons. It requires a big paradigm shift to live healthy.

Warming up

Barbara

5 rounds for time:

20 pullups

30 pushups

40 situps

50 squats

Rest 3 minutes between rounds.

Post total time and time for each round to comments.

 

A little help goes a long way!

Don't Eat Grains