Wednesday 10.07.09

Run like someone is chasing you.

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Today (Wednesday) we will be going for a group run during the 6pm class on Ocean Isle Beach (we will be sticking to the pavement this time).  Anyone and everyone can participate- even if you have an injury (like me)! You can run, jog, walk, crawl, roller blade, bicycle, push your baby in a stroller, and/or bring your dog,  There will be a route marked off for 1 mile, 2 miles, and 3 miles. No worries! Please post to comments or email me if you will join us. We will be meeting at the Museum again at 5:50 and will be heading out at 6pm sharp. Please wear your CFOIB t-shirts. I will bring some with me for sale if you don't have one yet!

Ray will hang back at the box at 6pm for anyone who wishes to do today's posted WOD instead.

Evelyn, Kim S., Karen J., and Kerri during yesterday's WOD.

Athlete Profile

Meet Michele

Michele deserves some attention. Michele has been training with me for a little over 7 months now and has achieved incredible success from the CrossFit program as well as nutritional counseling.  Michele has been following my meals plans since the day she began training. She has lost over 30 pounds and is now crushing the WODs left and right! Just last week she PR’d on the dead lift at 185 pounds with a beginning weight of a PVC pipe! Well, now it is time for Michele to step up her game. This week she is starting the Paleo Challenge.  We will be posting weekly updates of Michele’s successes. If you want to know more about the Paleo Challenge contact me! Also keep an eye out for Michele’s testimonial right here on CrossFitOIB.com.