THURSDAY
Hey guys, quick update. We are starting with our normal schedule today. The workout of the day will be a surprise. We are about 90% moved in, we just need to get all the boxes unpacked and everything put together to be fully functional again. One big thing slowing us down is no phone or internet, hopefully those will be up by close of business on Friday. I also wanted to give a BIG THANKS to everyone that has been helping us out. You have been a HUGE help!
Workout of the Day
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WEDNESDAY
WE WILL START CLASSES AT 4PM TOMORROW AT OUR NEW LOCATION. 3854 American way. If you are coming from Coursey, you will take a left on American Way ( Left by the Capital One). We have made huge progress in the past 2 days but still have some thing to workout before we can bring everyone in. We appreciate all the help and Patience.
** Our number will be changing, so please stay tuned to Facebook for further updates.
Making Progress.
Workout of the Day
The workout will depend on how much we get accomplished. We promise to make you sweat 
.
MONDAY
GOOD NEWS!! We will be moving this week!! BAD NEWS!!! We will be closed Monday and Tuesday to do so.. Please stay tuned to Facebook for further updates and also opportunities to help us out with the moving process!
Here is the graphic for our Race for the Cure shirts. Write down your size at the desk and bring in your money Wednesday so we can get them ordered!!! We need to have at least 24 orders!!
Yiya! It’s well for me will be moving this week!! I kinda worry to hear closed Monday and Tuesday. body care By the way enjoyed this good news amazingly.
And Wednesday I get to sign another year’s membership =)
So Exciting!!!!
SATURDAY
A few people on the challenge are saying their energy levels are low. A quick tip that might help out would be to add in more carb dense vegetables. Butternut squash, acorn squash, spaghetti squash, sweet potatoes (sparingly), onions etc., are great examples of carb dense vegetables. You can also allow yourself an additional serving of fruit. A banana in the morning can go a long way 
.
Workout of the day
-Max Double Unders in 2 minutes
-Max Air Squats in 2 minutes
-Max Calories in 2 Minutes
-Max Push Ups in 2 Minutes
-Max Burpees in 2 minutes
Okay… Really very helpful suggestion! I’ll follow this way and will share with others as well. Thanks
Better yet…replace the burpees with the sit-ups.
Maybe add 2 minute max of situps too
FRIDAY
We can all agree that some of us really struggle with racking the weight on our shoulders. This video includes a great explanation of why you struggle and also simple stretches that will help you gain flexibility so you can improve performance and reduce injury.
Workout of the Day
Max L Sit on Rings for time
-If you cannot hold a L sit, you will do sets until you reach a total of 30 seconds.
Then
8 minute AMRAP
-3 OHS (95/65)
-6 Ring Dips
Advanced (115/85)
Overhead squat bros :X
Sooo, we’re lost. 90% of what he was saying went WAY over our heads….
Are we the only ones? Not sure if it’s a terminology thing or what but we’re lost.
Scott & Rachel
This video opened my eyes, I believe I have a “thorasic (sp?) extension problem” more than I have a flexability problem, but Ill let Johnny and Amber figure that out for sure. I will do these stretches as well though.
THURSDAY
Cason’s fraternity, Kappa Sigma, will be hosting a 5k called “Cruising For A Cure” on Sunday, March 4. The proceeds will go to the Livestrong and Rocket Kidz foundation. The race will start on East Campus Drive next to the U-High Gymnasium and will finish on Dalrymple in front of the Kappa Sigma Fraternity house. The entry fee is $15 and includes a race shirt and $10 coupon to Fleet Feet. Check in and late registration ($20) will begin at 8:30 a.m and the race will start at 9:30. Post race there will be music and BBQ from Cou-Yon’s!
Workout of the Day
Push Jerk- work up to your heaviest set of 3
Then
4 Rounds
10 Box Jumps- 20”
20 Sit Ups
10 KB Swings (53/44)
*Advanced members use 24” inch box and KB will be (70/53)
That’s great portion and I’m very very satisfied to know that another race to add to the calender. Thanks dude.
Anyone is welcome to run so tell your friends and family.
Here’s a link to the facebook page.
http://www.facebook.com/events/262643160472802/
Thanks for the support!
WEDNESDAY
It never fails when we ask someone to demonstrate a lift, they give us the “oh S*!@t” face and do whatever movement comes to mind first. We need everyone to be prepared for class. We get you guys for 1 hour daily and we need to make every minute count. If the workout says we will be doing the snatch and you are unsure of what it is exactly, look it up! If you go to our resource page, there is a directory of exercises that demo the movements. Doing this will not only make you better, it will help with the flow of the class. We understand we have a lot of new members who are just getting into the swing of things, but we still have some senior members who don’t know the movements yet. Please remember the movements and show up for instruction. If you do so, we can make you faster, stronger, and better than yesterday.
Squat Cleans do the body good .
Workout of the Day
Bench Press 3x5
Then
12 Minute AMRAP
-10 Push Press (45/35)
-20 Double Unders
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I LOVE ALL OF THIS BRAD! THIS YEAR IS GONNA KICK ASS!
Now, I can’t wait to hide behind those poles up there and have Amber looking for me!!!!!! LOL!!!!!!!
So super proud of my head coach and his dynamic head trainer for jumping out on faith and growing our box through the damn roof! Can’t wait, can’t wait, can’t wait! 2012 is gonna be the year of GEAUX CROSSFIT! GEAUX HARD or GEAUX somewhere else!
Aw, I can’t come in the afternoon/evening tomorrow because I’m taking Conrad to Cirque
I was hoping for a 12-1:00 class… oh well, as much as I hate to miss the fist day I know there will be MANY more. I’ll swing by and drop off my t-shirt…