Run, 800 meters, Rest, 120 sec

Run, 700 meters, Rest, 90 sec

Run, 600 meters, Rest, 60 sec

Run, 500 meters, Rest, 50 sec

Run, 400 meters, Rest, 40 sec

Run, 300 meters, Rest, 30 sec

Run, 200 meters, Rest, 20 sec

Run, 100 meters

Coach Derek Franker will present his Women’s Self-defense series this Saturday, Oct 3rd from 1-2pm.  See below for more information:

Scheduling and Class Size:

4-session package utilized over a 2-month period

Every other Saturday

Possible to run simultaneous packages on alternating weeks

Pre-registering a must

Minimum class size 5

Maximum class size 12

Price: $55

General Information:

The women’s self-defense class is a 4-session, 2-month class that teaches basic technique that is based on natural human response, therefore is easily learned and easily applied. It is borrowed from a popular hand-to-hand combative system that was designed to be learned quickly and to be equally effective for men and women, large or small.

In addition, this class will address the psychological factors behind effective self-defense. We will address the mindset and motives of potential attackers. What do criminal attackers look for? We will address habits, routines, posture and mindset of potential victims. What simple steps can we take to avoid being a victim?

Oct 3 & 10, Session 1

Oct 17 & 24, Session 2

Nov 7 & 14, Session 3

Nov 21 & 28, Session 4

Thanks to all those athletes that represented us at the Ovarian Cancer Walk & 5k Run this past Saturday.  A lot of great teamship was demonstrated and we are pleased to have such quality people wearing our name.  There were some great performances as well:

Dan Murdock, 19th Overall and 4th in age group

Suzanne Comstock, 3rd in age group, club record

Ian Cox, 3rd in age group, club record

Michael Comstock, 4th in age group, club record

Krista Wyman, 5th in age group, club record

Leah Cox, club record

It was a tough course and just to finish was a victory.  To finish and do it in the manner which you did is truly a great accomplishment.  Thanks so much for being the people you are and for being our friends.

Our team will meet in the vicinity of the registration table at 8:30am.  We’ll conduct a team warm-up and make sure everyone has their race number.  So, look for the team shirts and get ready to run!  For directions and more information go to www.ovarianawareness.org.

Sara Fleming will present a free seminar entitled, Optimum Performance Nutrition on Saturday, Oct 3rd, from 9:30-10am.  The seminar will be held in place of Kettlebell Pump in Suite 125 here at CrossFit-SWAT.  The seminar is open to the public.  Sara describes the talk here:

We are going to take an in-depth look at why the typical American diet and dieting in general is not optimal for athletic performance or maintaining a healthy weight.  Instead, we will explore how changing the quality of one’s diet can work synergistically with a strength and conditioning program to optimize strength, endurance, body composition, and overall health.

Sara will also enroll clients into the Optimum Performance Nutrition Program following the talk from 10am-1pm.  The 3-month program is designed to streamline a performance nutrition plan that works specifically for their needs.  The program includes body composition testing, meal recommendations, meal journal analysis and other support.  Fees for the program will range from $100 to $150.

“Daniel”

For time:

Pull-up, 50 reps

Run, 400 meters

Thruster, 21 reps, Men: 95#, Women: 65#

Run, 800 meters

Thruster, 21 reps, Men: 95#, Women: 65#

Run, 400 meters

Pull-up, 50 reps

“Annie”

50-40-30-20-10 rep rounds:

Double-under

Sit-up

“Diane”

21-15-9 reps:

Deadlift, Men: 225#, Women: 135#

Handstand Push-ups

Run, 100 meters, Rest, 10 sec

Run, 200 meters, Rest, 20 sec

Run, 300 meters, Rest, 30 sec

Run, 400 meters, Rest, 40 sec

Run, 500 meters, Rest, 60 sec

Run, 600 meters, Rest, 90 sec

Run, 700 meters, Rest, 120 sec

Run, 800 meters

For those of you planning to run the 7th Annual Gail Parkins Walk & 5k Run and ordered team t-shirts, you can pick them up at the gym during any CrossFit Group session.  The cost is $11.  We also picked up another order of club shirts.  The club shirts are $17.  Sizes are limited, so get yours today.

“Barbara”

5 rounds for time:

Pull-up, 20 reps

Push-up, 30 reps

Sit-up, 40 reps

Squats, 50 reps

2 rounds:

Run, 400 meters

Battling Ropes

Wheel Barrel, 200 meters

Sledge Hammer

Row, 500 meters

Box Jump

Tire Flip

Jump Rope

Max rounds x 20 min:

Agility Course, 200 meters

3-3-3-3-3 reps:

Push Jerk

Barbell Bent-over Row

4 rounds for time:

Walking Lunge, 100″ with barbell, Men:  35#, Women: 25#

Box Jump, 30 reps, Men:  24″, Women:  16″

Weighted Pull-ups, 20 reps, Men:  30#, Women:  20#