Thursday the 18th of June, 2009
"Erin"Five rounds for time of:40 pound Dumbbells split clean, 15 reps21 Pull-upsPost time to comments.Dumbbell split clean - video [wmv] [mov]Notes, tools, articles and ephemera:Why big guys are good at the row from the CrossFit Journal.Find out where your rowing...
Wednesday the 17th of June, 2009
30 Muscle-ups for timePost time to comments.If you cannot do the muscle-ups do 120 pull-ups and 120 dips.WODs for our Fittest Challenge will be posted this Saturday. Expect multiple short challenges and expect to perform more than once.Notes, tools, articles and...
Tuesday the 16th of June, 2009
We will be meeting at the beach at 73rd Street at 6pm. There is public parking at the lot between 72nd and 73rd on Collins or on 73rd east of Collins. Bring water, sunscreen, a towel and clothes you don't mind getting wet (a swimsuit).
Monday the 14th of June, 2009
Angela absolutely demo's the box jumps. Way to make it look easy."Kelly"Five rounds for time of:Run 400 meters30 Box jump, 24 inch box30 Wall ball shots, 20 pound ballPost time to comments.Notes, tools, articles and ephemera:Ever wonder where working with max loads...
Saturday the 13th of May, 2009
Esteban shows a look of determination. Where is your mind when you go heavy?Thrusters 5-5-5-5-5 Use a weight you can clean from the floor. For time, three rounds of 21, 15 and 9 reps:One arm dumbbell power snatchOne arm dumbbell swingUse a weight you don't have to put...
Friday the 12th of June, 2009
"Barbara"Five rounds, each for time of:20 Pull-ups30 Push-ups40 Sit-ups50 SquatsRest precisely three minutes between each round.Post time to commentsNotes, tools, articles and ephemera:Coach Rut's Max Effort Black Box (MEBB) program.Awesome Performance Menu article...
Thursday the11th of June, 2009
We have decided to keep you guessing today. Make a commitment to come in ready to work hard! Heres a hint: 16,368'/ 196,850.394""Pain is inevitable; suffering is optional." -Dalai LamaNotes, tools, articles and ephemera:Healthy lifestyles on the decline in the...
Wednesday the 9th of June, 2009
“CrossFit Total” Back squat, 1 repShoulder Press, 1 repDeadlift, 1 rep Post total to comments.Notes, tools, articles and ephemera:Link to to free PDF on the CF Total from the CrossFit Journal. Read it, learn it, understand it.Andy Bolton pulling some weight.Certified...
Tuesday the 9th of June, 2009
Rest DayNotes, tools, articles and ephemera:Take that rest time and cook. The food/health conspiracy continues.
Monday the 8th of June, 2009
Cool image from Coach Rut's site"Twins" Two rounds, of each couplet, for time of:750 meter Row20 Handstand Push-ups 115 pound Thruster, 20 reps20 L-Pull-ups Post time to comments.Notes, tools, articles and ephemera:CrossFit in the news. Breathing while lifting.Zone...