Double Tabata Mash-up

It was good to see returning faces tonight. I truly hope you stick with it. As a side note, please remember that CrossFit is a fitness program that is there to prepare you for life. You never know what life is going to throw at you physically or mentally and training to be ready is important. A great plus side to that is that 'form' - the human body - follows function. As you train you will also reap the physical benefits as well.

Likewise, your preparation is equal to your Power output. If something is to heavy, lighten the load a bit so you can speed up and increase your power. If something is to easy, go a little faster, increase the movement or add a little to the load. Each individual will have to be the final judge of that. But, INCREASED POWER = INCREASED INTENSITY =RESULTS (The good stuff)
I can't wait for Tuesday.

WOD:
20sec on/10sec off (8 minutes)
shoulder press/jump box

Total reps performed in 8 minutes
Matt: 147
Eduardo 162
Julianna 165
Barbie 175
Steven 195
Mike 188
Jerry 130
Samantha 182
Alyssa 230
Tina 212
Jackie 171
Bricelyn 182
Shedrenna 182
Beth 160
Jachin 225

Benchmark - Class #1

Everyone did great tonight for their first CrossFit Workout of the Day (WOD). Remember that a 'scaled' workout helps each person reach their maximum capacity. A higher 'Power' output brings about results every time. Bodies differ in need of scale and load not functionality of everday. Please leave your thoughts and coments. - doug d
"Benchmark"
For Time: R=Regular/ S= Scaled
500 Meter Run
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

"Scaled"
250 Meter Run
20 Squats
15 Sit-ups
10 Push ups- (Regular or Knees)
5 Pull-ups

Judah 7:40 (R)
Du 8:18 (R)
Julianna 8:02 (R)
Stuart 5:55 (R)
Barbie 6:37 (S)
Cassie 6:47 (S)
Steven 6:45 (2 laps/ S)
Mike 7:00 (S)
Jerry 6:58 (S)
Alex 6:30 (R)
Samantha 7:20 (R)
Alexia 6:57 (R)
Maria 7:15 (R)
Tara 7:29 (R)
Jaqueline 7:04 (R)
Bryclynn 6:24 (S)
Shedrennan 6:24 (S)
Linzie 6:52 (R)
Beth 7:40 (S)
Davriale 7:23 (2 laps/ S)

Welcome to CrossFit

Welcome to ORU CrossFit, a fitness class facilitated by Vertical Limit Athletics. 
If you are reading this, you have taken the first step in achieving your personal fitness goals, and are looking to better your body, mind and spirit. For this, I CONGRATULATE You! I can't wait to see each of you achieve far beyond what you ever thought possible, and this site will help. Here you will be able to view your workouts for each class, your times for each workout and your personal success stories (PR's). You will also be able to tell others that you know about this site so they too can celebrate your achievements. I look forward to getting to know each of you as you better yourself 'through the fire.'

A comment on CrossFit programming:
The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind.