Workout of the Day (WOD)

Wednesday 10/17/12

Reminder:  The goal board will be erased soon.  We will start fresh, so start thinking about goals you would like to hit.  If you're not sure ask the coaches to help establish goals.

What happened to everyone?  We need an update on the lifestyle changes they were doing with eliminating unhealthy foods and drinks from their lives.  Did Richard give up ice cream at home, did Tif give up diet coke, and did Erin really give up rock stars(ok we know the answer to this one)  Please update in comments how you've been doing.  

Speaking of giving up something, you don't have to wait for me to start a challenge.  Just make the choice and do it.  Definitely let us know, we'd love to hear about it and support you the whole way.

I received another submission from Coach Sparkles:

You are there for me when I've had a bad day, never judging me, you were just waiting to do what you do best and take the edge off a rough day. 

But as faithful as you have been to me over the past few years we must part ways- at least during the weekday. I met someone else. They are more refreshing, are less expensive to be affiliated with and never leave me feeling crappy after we've spent a lot of time together.
 
I'm sorry wine, it's not me it's you. Water and I are very happy together and have a brighter future ahead of us. So, we can still do the party thing but only on Saturdays and only after I get my workout on.
 
Cheers,
Coach Sparkles


WOD:

4 rounds for time:
30 Wallball shots (20/14)
Run 200
30 Sit Ups
Run 200

A couple more firsts from Monday.  Claire her first pull-up, Evan got her first set of butterfly pull-ups and if we forgot anybody post it in comments because you deserve to be recognized for these accomplishments.

Jeff's first Muscle Up 

This video was sent to me a while ago but Erin told me I couldn't post it.  However, she hasn't been censoring my posts as much as she used to (because she trusts me.....I've been a good boy :-).... muahahaha) so I figure this would be the best time to sneak this video in :-)  Unfortunately, after I post this video don't expect anything like this again for a long time.

No matter what the sport, no two coaches are alike. Every coach has their own style.

I LOVE THIS GUY!!! (not for kids, yes lots of swearing and can be very offensive at times):