September 2011

7:00a Trail Run at South Mountain (carpool from EVCF 6:30a)
10:00a-1:00p Olympic Lifting Clinic at Urban WarFit CrossFit (Free)
10:00a CrossFit Workout at EVCF
12:00p-4:00p Open Gym / EVCF Weightlifting Club

CrossFit workout
For time:
1000m Row
25 Push-ups (hand release)
25 KB High Pull
25 Push-ups
25 KB High Pull
25 Push-ups
25 KB High Pull
25 Push-ups
1000m Row

6 rounds for total time:
400m Run
Rest while your partner runs


“I have great cardio-respiratory endurance, it is just that the track is too long.”



3:00p-7:30p Open Gym / EVCF Weightlifting Club

“Good actions give strength to ourselves and inspire good actions in others.”

For time:
100 Pull-ups

100 Push-ups
100 Sit-ups
100 Squats

“You learn to coach by coaching.  All the certifications in the world don’t mean you can coach.  Get experience & a mentor to guide you.” 

~ Vern Gambetta

For Load:
Clean 2RM
Push Press(back) 2RM
Front Squat 2RM

Max Rep HSPU in 3:00

“Everything is easier said than done……except for talking….that’s about the same.”

~Michael Bann

3 rounds for time:
400m Run

21 KBS 53/35
12 Pull-ups

The first anual Anvil Open was a great success.  Athletes from CF Magna, EVCF, The Anvil, CF Flagstaff, Bare Bone Barbell, CF Leiftime, CF BattleFit and CF Full Strength represented their gyms well.  The Anvil Open provided several lifters the opportunity to compete in their first weightlifting meet it also served as a means to qualify for The American Open for Summer Krasinski and Becky Vasey.

Thank you to Craig Rintoul and Alex Lee for volunteering their time to judge and run the cards.

The Anvil Athletics is a superbly equipped 11,000 sqft sports performance training center run by John and Summer Krasinski.  

12:00 Rowing

7:00a EVCF Running Club at Corona del Sol Track
10:00a Crossfit Workout at EVCF
10:00a Women Lift at The Anvil Open
12:00p Men Lift at The Anvil Open
No Open Gym due to The Anvil Open

CrossFit Wod:
For time:
400m Run
50 Double Unders
50 Push-ups
40 Double Unders
40 Push-ups
30 Double Unders
30 Push-ups
20 Double Unders
20 Push-ups
10 Double Unders
10 Push-ups
400m Run

“The optimist lives on the peninsula of infinite possibilities; the pessimist is stranded on the island of perpetual indecision.”
~ William Arthur Ward

For load:
Power C&J  2-2-2-2-2

For time:
20 Squats 225/155
40 T2B
60 KBS 70/44

“Don’t judge each day by the harvest you reap, but by the seeds you plant.”
~Robert Louis Stevenson



6:00a EVCF Running Club
3:00-7:00 Open Gym / EVCF Weightlifting Club