CrossFit Mt. Olive

Jenna W. working on her back squats during her strength training program!

WOD: 5 Rounds
35 Double Unders
200m Sprint

Outlaw CrossFit Plans for the Open – video [wmv] [mov]

CrossFit – Starting CrossFit at 63 -”We’re converted. We’re going to do this as long as we can keep moving.” — Jim Menjou

“He has developed the inner strength, the hunger, a little meanness, which you have to have in order to be great.” — Paul Silas

John working on the dip bars!

WOD: 1.5 Mile Run! This shouldnt be a jog, run as fast as possible!
Sarah L- 9:12! wow

Yoga Sunday Jan. 29th 6-6:30pm!
Happy Birthday Kevin K. !!!

Watch “CrossFit and I Know It” from CrossFit Instinct (IL) and CrossFit Bloomington-Normal (IL)

Laura has made a great impressive at CFMO with demonstrating endurance, power, strength, and speed!
Yoga this Sunday January 29th 6:00-6:30pm!

WOD: 4 Rounds of:
400m Row
400m Run

1a 3×8 Overhead Squat
2b 3×12 Kettlebell Swings 70/53lbs (Heavy as possible)

Brittany working on the 2nd Wod of the day, GRACE!!!

Workout of the Day: Two Wod Tuesday
#1- 5Rds For Time
5 Pull-ups
10 Push-ups
15 Air Squats
200m Sprint

#2- Grace
30 reps of Ground to Overhead 135/95lbs

We are now taking sign-ups for another order of CrossFit Mt Olive “Fran” T-shirts!!!
Please sign up with one of your caoches if you want one- (T-Shirt-$15)

“Wise Words from a Wise Man” from CrossFit Carbon (IL)

The Saturday morning crew going hard during the workout!!!

WOD: “Baker”
3 Rounds (1 minute ON, 30 seconds OFF)
Wallshots 20/14
Rower (calories)
DB Thrusters 45/25lbs
Double Unders
Kettlebell Swings 53/35lbs

Inteview with Michael Cahill of Reebok CrossFit Back Bay (MA) in Stuff Boston
“You have to find it. No one else can find it for you.” — Bjorn Borg

Carrie Baker in the middle will be moving to DC to work at the Pentagon, so Sunday night will be her last workout
at CrossFit Mt Olive! Make sure you stop by to say goodbye and workout with her one last time. The Bakers will be missed!

WOD: 7 minute AMRAP
Thrusters 100/65lbs
C2B Pull-ups
3.6.9.12.15.18.21……

Baker also did a double wod on friday!
WOD#2
10 minute AMRAP
60 Bar Facing Burpees
30 OHS 100/65lbs
10 Muscle-Ups

Your CrossFit Mt Olive athlete Megan officially joins the 500lb join at Seymour Johnson AFB!!!
She wasnt alone on this mission she had Tony, Carrie, and Brooks to cheer her on!
Not only did Megan do a powerlifting competition this week but she will continue her training for an upcoming triathlon!
Talk about CrossFitting, ha!

Workout of the Day-3 rounds for time of:
Row 1000 meters
45 pound Thruster,
50 reps 30 Pull-ups

 WOD Demo with CrossFit Wilmington – video [wmv] [mov]

The boys going at it hard!!!
“The Invisible Made Visible In A Track Athlete” with Kelly Starrett – video [wmv] [mov]
“Leadership is unlocking people’s potential to become better.” — Bill Bradley

Must watch videos below:
CrossFit FBO – What’s Your Excuse?

An inside peek into my book The Power of Community: CrossFit and the Force of Human Connection, by Dr. Allison Belger. Inspiring stories about people who are…

WOD:Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

WOD Demo with CrossFit Montgomery County – video [wmv] [mov]

“My 3 Words” from Kitsap CrossFit (WA)
“The Sport of Fitness Has Arrived — And It Just Might Save Us All” from CrossFit West Santa Cruz (CA)

WOD:”Tabata This!”

Tabata Row Rest 1 minute
Tabata Squat Rest 1 minute
Tabata Pull-up Rest 1 minute
Tabata Push-up Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Andy: 5, 17, 7, 9, 13 = 51

WOD Demo with CrossFit Balance – video [wmv] [mov]
“Bringing CrossFit to ESPN” by Ben Cafardo, ESPN Front Row

“Attitude is Everything” from Again Faster