Saturday, Aug 1st 8:30 am run

week day run

All,

Week day run tomorrow at 6:30 PM. Starting from school parking lot.

See ya there.

Wong

RE: Tomorrow morning workout!!! New Meeting time 8:30 am

Excellent workout on Saturday.  My legs are fried!
 

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From: chau@novamma.com
To: anya.vostokova@gmail.com; renata.rutman@gmail.com
CC: ajrodrigues2006@yahoo.com; amberhaf@yahoo.com; Brandon@sunmanagement.net; CatherineESeguin@hotmail.com; eskimogall@yahoo.com; hsuwang@comcast.net; indianmuppetfrog@yahoo.com; lbriggerman@gmail.com; manriquebien@gmail.com; smantholt@hotmail.com; pjsoxfan@gmail.com; chau2.ragnar@blogger.com
Subject: RE: Tomorrow morning workout!!! New Meeting time 8:30 am
Date: Fri, 24 Jul 2009 15:45:56 -0400

School, meaning "GYM"

 

 

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From: Anya Vostokova [mailto:anya.vostokova@gmail.com]
Sent: Friday, July 24, 2009 2:08 PM
To: Renata Rutman
Cc: chau@novamma.com; ajrodrigues2006@yahoo.com; amberhaf@yahoo.com; Brandon Stewart; CatherineESeguin@hotmail.com; eskimogall@yahoo.com; hsuwang@comcast.net; indianmuppetfrog@yahoo.com; lbriggerman@gmail.com; manriquebien@gmail.com; Mark Antholt; pjsoxfan@gmail.com; chau2.ragnar@blogger.com
Subject: Re: Tomorrow morning workout!!! New Meeting time 8:30 am

 

actually yes, where is the track?  i assumed it was the one right near the gym?

 

On Fri, Jul 24, 2009 at 2:04 PM, Renata Rutman <renata.rutman@gmail.com> wrote:

Please count me in for Saturday as well.

For clarification, by "the school" do you mean the track where we ran a few weeks ago on Sunday evening or at TLI?

Thanks,
Renata

Fri, Jul 24, 2009 at 1:20 PM, Chau@NOVAMMA <chau@novamma.com> wrote:

Hello everyone,
 
Sorry for the multiple emails….some of you want to do Crossfit at 10 am so, let's meet earlier at 8:30 am at the school.  So far, Patti, Lauren, Jared, Mark, Anya have said they are in.  So, just to be clear:  no need to wait for everyone to come to start running.  If you all get there by 8:30 am, wait 5 minutes for others, and if no shows, go on.  If you show up and no one is there, most likely we are gone.
 
Also….from this point on, to keep it consistent and structured, all team practices will be at 8:30 am every Saturday.  No more Sundays.
 
MANDATORY TEAM MEETING TO DISCUSS RULES AND RACE DETAILS:  WEDNESDAY, AUGUST 5^th at 7:30 pm at the gym. 
 
Chau

 

 

 

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Windows Live™ Hotmail®: Celebrate the moment with your favorite sports pics. Check it out.

RE: Tomorrow morning workout!!! New Meeting time 8:30 am

School, meaning “GYM”

 

 

---

From: Anya Vostokova [mailto:anya.vostokova@gmail.com]
Sent: Friday, July 24, 2009 2:08 PM
To: Renata Rutman
Cc: chau@novamma.com; ajrodrigues2006@yahoo.com; amberhaf@yahoo.com; Brandon Stewart; CatherineESeguin@hotmail.com; eskimogall@yahoo.com; hsuwang@comcast.net; indianmuppetfrog@yahoo.com; lbriggerman@gmail.com; manriquebien@gmail.com; Mark Antholt; pjsoxfan@gmail.com; chau2.ragnar@blogger.com
Subject: Re: Tomorrow morning workout!!! New Meeting time 8:30 am

 

actually yes, where is the track?  i assumed it was the one right near the gym?

 

On Fri, Jul 24, 2009 at 2:04 PM, Renata Rutman <renata.rutman@gmail.com> wrote:

Please count me in for Saturday as well.

For clarification, by "the school" do you mean the track where we ran a few weeks ago on Sunday evening or at TLI?

Thanks,
Renata

Fri, Jul 24, 2009 at 1:20 PM, Chau@NOVAMMA <chau@novamma.com> wrote:

Hello everyone,

 

Sorry for the multiple emails….some of you want to do Crossfit at 10 am so, let’s meet earlier at 8:30 am at the school.  So far, Patti, Lauren, Jared, Mark, Anya have said they are in.  So, just to be clear:  no need to wait for everyone to come to start running.  If you all get there by 8:30 am, wait 5 minutes for others, and if no shows, go on.  If you show up and no one is there, most likely we are gone.

 

Also….from this point on, to keep it consistent and structured, all team practices will be at 8:30 am every Saturday.  No more Sundays.

 

MANDATORY TEAM MEETING TO DISCUSS RULES AND RACE DETAILS:  WEDNESDAY, AUGUST 5^th at 7:30 pm at the gym. 

 

Chau

 

 

 

RE: Tomorrow morning workout!!! New Meeting time 8:30 am

No we are meeting at the school then going to the stairs

---

From: Anya Vostokova [mailto:anya.vostokova@gmail.com]
Sent: Friday, July 24, 2009 2:08 PM
To: Renata Rutman
Cc: chau@novamma.com; ajrodrigues2006@yahoo.com; amberhaf@yahoo.com; Brandon Stewart; CatherineESeguin@hotmail.com; eskimogall@yahoo.com; hsuwang@comcast.net; indianmuppetfrog@yahoo.com; lbriggerman@gmail.com; manriquebien@gmail.com; Mark Antholt; pjsoxfan@gmail.com; chau2.ragnar@blogger.com
Subject: Re: Tomorrow morning workout!!! New Meeting time 8:30 am

 

actually yes, where is the track?  i assumed it was the one right near the gym?

 

On Fri, Jul 24, 2009 at 2:04 PM, Renata Rutman <renata.rutman@gmail.com> wrote:

Please count me in for Saturday as well.

For clarification, by "the school" do you mean the track where we ran a few weeks ago on Sunday evening or at TLI?

Thanks,
Renata

Fri, Jul 24, 2009 at 1:20 PM, Chau@NOVAMMA <chau@novamma.com> wrote:

Hello everyone,

 

Sorry for the multiple emails….some of you want to do Crossfit at 10 am so, let’s meet earlier at 8:30 am at the school.  So far, Patti, Lauren, Jared, Mark, Anya have said they are in.  So, just to be clear:  no need to wait for everyone to come to start running.  If you all get there by 8:30 am, wait 5 minutes for others, and if no shows, go on.  If you show up and no one is there, most likely we are gone.

 

Also….from this point on, to keep it consistent and structured, all team practices will be at 8:30 am every Saturday.  No more Sundays.

 

MANDATORY TEAM MEETING TO DISCUSS RULES AND RACE DETAILS:  WEDNESDAY, AUGUST 5^th at 7:30 pm at the gym. 

 

Chau

 

 

 

Re: Tomorrow morning workout!!! New Meeting time 8:30 am

Apologies for the mass email. The track I am thinking of is at Washington Lee High School: 1300 N Quincy St., Arlington.

On Fri, Jul 24, 2009 at 2:08 PM, Anya Vostokova <anya.vostokova@gmail.com> wrote:

actually yes, where is the track?  i assumed it was the one right near the gym?

 

On Fri, Jul 24, 2009 at 2:04 PM, Renata Rutman <renata.rutman@gmail.com> wrote:

Please count me in for Saturday as well.

For clarification, by "the school" do you mean the track where we ran a few weeks ago on Sunday evening or at TLI?

Thanks,
Renata

Fri, Jul 24, 2009 at 1:20 PM, Chau@NOVAMMA <chau@novamma.com> wrote:

Hello everyone,

 

Sorry for the multiple emails….some of you want to do Crossfit at 10 am so, let's meet earlier at 8:30 am at the school.  So far, Patti, Lauren, Jared, Mark, Anya have said they are in.  So, just to be clear:  no need to wait for everyone to come to start running.  If you all get there by 8:30 am, wait 5 minutes for others, and if no shows, go on.  If you show up and no one is there, most likely we are gone.

 

Also….from this point on, to keep it consistent and structured, all team practices will be at 8:30 am every Saturday.  No more Sundays.

 

MANDATORY TEAM MEETING TO DISCUSS RULES AND RACE DETAILS:  WEDNESDAY, AUGUST 5^th at 7:30 pm at the gym. 

 

Chau

 

Re: Tomorrow morning workout!!! New Meeting time 8:30 am

actually yes, where is the track?  i assumed it was the one right near the gym?

 

On Fri, Jul 24, 2009 at 2:04 PM, Renata Rutman <renata.rutman@gmail.com> wrote:

Please count me in for Saturday as well.

For clarification, by "the school" do you mean the track where we ran a few weeks ago on Sunday evening or at TLI?

Thanks,
Renata

Fri, Jul 24, 2009 at 1:20 PM, Chau@NOVAMMA <chau@novamma.com> wrote:

Hello everyone,

 

Sorry for the multiple emails….some of you want to do Crossfit at 10 am so, let's meet earlier at 8:30 am at the school.  So far, Patti, Lauren, Jared, Mark, Anya have said they are in.  So, just to be clear:  no need to wait for everyone to come to start running.  If you all get there by 8:30 am, wait 5 minutes for others, and if no shows, go on.  If you show up and no one is there, most likely we are gone.

 

Also….from this point on, to keep it consistent and structured, all team practices will be at 8:30 am every Saturday.  No more Sundays.

 

MANDATORY TEAM MEETING TO DISCUSS RULES AND RACE DETAILS:  WEDNESDAY, AUGUST 5^th at 7:30 pm at the gym. 

 

Chau

 

Re: Tomorrow morning workout!!! New Meeting time 8:30 am

Please count me in for Saturday as well.

For clarification, by "the school" do you mean the track where we ran a few weeks ago on Sunday evening or at TLI?

Thanks,
Renata

Fri, Jul 24, 2009 at 1:20 PM, Chau@NOVAMMA <chau@novamma.com> wrote:

Hello everyone,

 

Sorry for the multiple emails….some of you want to do Crossfit at 10 am so, let's meet earlier at 8:30 am at the school.  So far, Patti, Lauren, Jared, Mark, Anya have said they are in.  So, just to be clear:  no need to wait for everyone to come to start running.  If you all get there by 8:30 am, wait 5 minutes for others, and if no shows, go on.  If you show up and no one is there, most likely we are gone.

 

Also….from this point on, to keep it consistent and structured, all team practices will be at 8:30 am every Saturday.  No more Sundays.

 

MANDATORY TEAM MEETING TO DISCUSS RULES AND RACE DETAILS:  WEDNESDAY, AUGUST 5^th at 7:30 pm at the gym. 

 

Chau

 

Tomorrow morning workout!!! New Meeting time 8:30 am

Hello everyone,

 

Sorry for the multiple emails….some of you want to do Crossfit at 10 am so, let’s meet earlier at 8:30 am at the school.  So far, Patti, Lauren, Jared, Mark, Anya have said they are in.  So, just to be clear:  no need to wait for everyone to come to start running.  If you all get there by 8:30 am, wait 5 minutes for others, and if no shows, go on.  If you show up and no one is there, most likely we are gone.

 

Also….from this point on, to keep it consistent and structured, all team practices will be at 8:30 am every Saturday.  No more Sundays.

 

MANDATORY TEAM MEETING TO DISCUSS RULES AND RACE DETAILS:  WEDNESDAY, AUGUST 5^th at 7:30 pm at the gym. 

 

Chau

 

FW: Saturday morning workout!

 

 

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From: Cross Fit [mailto:crossfit@novamma.com]
Sent: Thursday, July 23, 2009 10:47 PM
To: ajrodrigues2006@yahoo.com; amberhaf@yahoo.com; anya.vostokova@gmail.com; Brandon Stewart; CatherineESeguin@hotmail.com; eskimogall@yahoo.com; hsuwang@comcast.net; indianmuppetfrog@yahoo.com; lbriggerman@gmail.com; manriquebien@gmail.com; 'Mark Antholt'; pjsoxfan@gmail.com; renata.rutman@gmail.com
Subject: Saturday morning workout!

 

Hi everyone!

 

Brandon is out of the country.  I am leading the workout for this Saturday at 9 am – meet at school then run to exorcist stairs.  if anyone wants to join, please respond to me so I know the headcount and I am not waiting at the school by myself ; ).  We are going to have a mandatory meeting first or second week of August during a weekday cause weekends are tough to get peeps together.   We need to go over the rules of the Relay so y’all know whats up and also, assign everyone their number in the race course.  We got less than two months away! 

 

I hope everyone’s training is going well.  I think that after our mandatory meeting, I think we should get you guys to do a mini relay on the weekend.  We will coordinate it at the meeting.

 

Talk to you soon,

Chau

 

Online Ragnar Registration & Status

Hey, there are 6 of you that have not registered on our team yet.  Currently, only the following have registered:

 

Amber, Patti, Lauren, Renata, Magnolia, Jared

 

Please use this link to register:  http://www.ragnarrelay.com/captain/runner_signup.html?captain_id=4124

 

If you are having problems, please send me your info and I will input manually.

 

Chau Bui

NOVA Mixed Martial Arts & Fitness

703.807.0342 office

703.807.0238 fax

http://www.novakickboxing.com/ (Women’s Ultimate Fitness Kickboxing Program)

http://www.novamma.com (Martial Arts Main Site)

http://www.crossfitnovamma.com (CrossFit Arlington)

http://www.trainwithchau.com (Personal Training)

 

 

"Motivation is what gets you started, habit is what keeps you going"

 

Week Day Run

All,

We are doing another week day run this Wed after the WOD at 6:30 PM, same route (approx 7.2 miles).

Meet at school parking lot if you are interested.

See ya there.

TEAM WORK OUT

Hello All,

 

Saturday Morning at 8:00 AM we will be having a TEAM WORK OUT. It will be a longer distance run and not a speed/endurance workout. Please bring your running shoes, happy faces and if you are Patti…a cup of coffee full of sunshine.

 

If you have any questions, feel free to call me.

 

Renata – Stay off of your ankle.

 

Thank you

 

Brandon Stewart

(O) - 703.778.3789

(C) - 202.222.5335

(F) - 703 778 3797

 

week day run

Gang,

Manrique and I are doing a 7 mile run this Wed after the 6:30 WOD. Meet us at school if you are interested; maybe grab a quick bit after.

The route:

From the back parking lot to the Custis Memorial Pkway, down to the GW Memorial Pkway, then over the Memorial Bridge. Loop around Lincoln Memorial, and follow the Rock Creek Pkway trough G Town waterfront to get on Kst. under the Whithurst Pkway. Cross over Key Bridge to get on Wilson, and then finish the route with an up hill climb. 

Wong

Training for the Week

What’s up party people. Big congratulations to Mu for winning his fight this past weekend. For the WOD’s

 

Do your best to perform a CFA WOD 3x times this week. One of the CFA WOD days, perform the exercises below as your endurance WOD:

 

3+ Hours After CrossFit NOVAMMA WOD

Run: 2x10min, Rest 2 min Between intervals

If Injured: C2: 2x7min, Rest 2 min Between intervals

Cover as much distance as possible in each of the 2 intervals.

Team workout will be a longer distance run this Saturday AM. Time to follow

 

 

Regards,

 

Brandon Stewart

(O) - 703.778.3789

(C) - 202.222.5335

(F) - 703 778 3797