Monday the 4th of May, 2009



Deadlift 1-1-1-1-1-1-1

Skill of the Week: Snatch

Buy a digital watch with stop watch function if you have not already. You will be able to monitor your rest and know your pace. Use it every time you CrossFit.

Congratulations to Dominic Sirianni for completing his first triathlon this Sunday.

Shout Outs (hey,HEY!) to Jason from CrossFit Redline in Naples who competed with us at the CFDSQ event last weekend and stopped by on Friday and hit the WOD in impressive fashion.

Links, Tools, News and assorted Ephemera:

Here is a video featuring coach Mark Rippetoe explaining the anatomy of the deadlift from the Crossfit main site.

U.S. News & World Report digs into the Paleo Diet.

Reporter Jim Seip got into a CrossFit workout over at CrossFit York and wrote it up for the York Daily Record. First person: Surviving a CrossFit workout

Sunday the 3rd of May, 2009


Rest Day

From Greg Glassman’s Article in the Crossfit Journal, What is Fitness?

“World-Class Fitness in 100 Words:
■ Eat meat and vegetables, nuts and seeds,
some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.

■ Regularly learn and play new sports.”

Friday the 1st of May, 2009

Run 400 meters

Deadlift 5×5 increasing weight each set.

Tabata pull ups, push ups, sit ups, squats.
Score is lowest reps for each exercise.

Post loads/scores to comments.