I like it HOT.

Nothing like surfing in tropical weather!
Workout: 50 split jumps for time.
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Greatest CrossFit Venue: CrossFit One World

Nicole, Fredy C. ( Gym owner ) and Eva T. at CrossFit One World in Union City, CA.
Workout...Handstand for 30 seconds or 5 handstand push ups...400 meter run. 4 rounds.
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This was my arm after 100 pull-ups

We call it "butt arms" and you can see why...overuse and too much eccentric movement caused my arms to ache and swell.
Workout: 10 burpies, 100meter sprint 10x for time.
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less fat, less flavor

Choose your foods wisely....we didn't climb up the food chain ladder to eat veggies! Although you should mix them with a serving of meat like this!
Workout: "L" sit off the floor. 10 rounds of 10 seconds...if you can't do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!!!
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Jill E..wunderkind

Jill in full extension.
Workout: run 400 meters, 50 air squats. 4rounds.
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Dumbbell Moves....Coach Rut...

Dumbbell moves 2 is out...see http://www.bootcampfitnesskc.com/gear.php
Workout: handstand 30 seconds, to squat hold 30 seconds. 10 rounds.
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What would I do without her?....Carrie K.

One, I'd be sad cuz she's a great friend, and two, I'd look like a dope with my writing because she is the editor of the CrossFit Journal, and so, she edits for me.
Workout: Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.
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Mrs. "T" , not me.

Halina "T" on her way to the slopes with wooden skis and leather boots. NICE!
Workout: Run 1 mile for time.
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yeah, like it or not, I love these guys....

jackass treadmill



Best use for a treadmill I've seen!
Workout:10 push-ups, 10 squats, 10 rounds.
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