Crossfit Blog

8/21/12

8.21.12
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Our very own, Joanne Deni and Justin Venneri, have been certified, CF Level 1 Certified!

CROSSFIT
5 minutes: max reps back squats, 135#/95#
1 minute rest
4 minutes: max reps kettle bell swings, 2pd/1.5pd
1 minute rest
3 minutes: max reps ball slams, 35#/25#
1 minute rest
2 minutes: max reps push ups
1 minute rest
1 minute: max reps strict chest-to-bar pull ups

BOOTCAMP
Run 1 Mile
50-40-30-20-10 Walking Lunges
10-20-30-40-50 Situps
Run 1 Mile

Finisher: Max Reps Push Ups

AUGUST CHALLENGE: MAX EFFORT STRICT CHIN UPS. Caesar M. is in lead with 20 for men. Vanessa is leading women with 15.

Announcements:
There will be no 11am Bootcamp on Saturday.
We’re only 4 days from paintball and pig roasting!
If you are Paintballing, arrive at the gym around 10:30-10:45. If you are Lora Tirri arrive at 9 am.
Are you up for the PALEO CHALLENGE?  Starts 9/10

Open Gym:

Mon & Wed: 4:30-7:30pm
Tues &Thurs: 4:30-7pm
Friday:5-730pm
Weekends: 10-12

Categories: Workout of the Day · Tagged with:

About Bennett

Bennett Smith is a CrossFit I Certified Trainer. In addition, he holds certifications in CrossFit Barbell and CrossFit Olympic Lifting. He has been training in the CrossFit modality since 2007 and is an avid believer on its positive impact in people's lives.

Comments

8 Responses to “8/21/12”
  1. Mike Dill says:
    Tuesday, August 21, 2012 at 7:56 am

    Congratulations Justin & Joanne!

  2. JR says:
    Tuesday, August 21, 2012 at 8:37 am

    Congrats Justin and Joanne!

    Also, Donnna and I wanted to say thanks for the shout out yesterday on the blog and for people’s kind words about our engagement! If it wasn’t for Crossfit, we most likely wouldn’t have met, so we definitely appreciate it all!! Thanks again!!

    • James D says:
      Tuesday, August 21, 2012 at 12:37 pm

      Congrats, indeed, my friend. I don’t think I could have matched you guys any better myself… Speaking of which, I would just like to point out that were it not for my incessant nagging (I think I tried to get her to come to at least 6 Beginner classes before she finally accepted the invite…) Donna would not be a member of the CF community. I also gave you the highest recommendation possible when Donna asked me for some feedback on ‘JR’. (Which was tough for me to do, given that you went to Notre Dame, so you must be the real deal)!

      I’m not saying I need to sit at the head table at the wedding, but you know, I think a table with a good view (and some hot single chicks?!?!) is definitely in order for your man. Congrats, brother.

    • CaptMoe says:
      Tuesday, August 21, 2012 at 4:17 pm

      That’s great, bro. Congrats again…

  3. Jay says:
    Tuesday, August 21, 2012 at 2:19 pm

    Good debate question. What recent (within the last 10 years) sports moments would/should belong in this video? Things like Blake Griffin’s dunks, or the Celtics were great plays, but iconic moments/people? Not really. Messi, Bolt, and Phelps definitely belong in this video. Donovan’s game winning goal in the last World Cup? Tyree’s catch in the Super Bowl against the Pats? The removal of the Joe Pa statue? Red Sox winning a World Series?

    http://www.youtube.com/watch?v=P8_pK3HEvBM&feature=player_embedded

  4. justinv78 says:
    Tuesday, August 21, 2012 at 2:55 pm

    Thanks, Bennett! just hope i passed the test ;) . must say, the class made me realize just how good the coaching/ guidance [on basically EVERY movement] is at CFH…awesome staff. thanks to all.

  5. Galo says:
    Tuesday, August 21, 2012 at 3:53 pm

    Sometimes I get withdrawal symptoms from going too long without holding a barbell in my hands.

  6. CaptMoe says:
    Tuesday, August 21, 2012 at 4:16 pm

    Congrats to you both on your accomplishment…