Monday, 1/10/2010

Strength: Deadlifts 10 @ 55% 10 @ 65% 8 @ 75% 4 @ 85% 2 @ 95% For time: 150 Step-ups on a 20″/18″box Men use 25 pound dumbbells Women use 15 pound dumbbells Be sure to alternate legs on the up & down No hook grip on the dumbbells Try to use the muscle…

Strength: Power Clean and Jerk Work up to a heavy triple.   For time: 500m row Immediately into… 9-15-21 reps of: Squat Clean 135/95 Chest-to-bar Pull-up Wall Balls 20/14

Warm-up w/ Burgener Strength – Hang Power Snatch 3-3-3-3-3 W.O.D. – 5 R.F.T. 100′ O.H. Walking Lunges 45/25lb. plate 15 K2E What’s all the hub bub with Grass-fed beef?!? For years, we have let the beef industry feed us an inferior protein from grain-fed cows because it is cheaper and easier to process. What they…

STRENGTH: WEIGHTED PULL UPS 6X3 increasing weight   ALTERNATE BETWEEN 10-9-8-7-6-5-4-3-2-1 THRUSTERS 155/115 20-18-16-14-12-10-8-6-4-2 HAND RELEASE PUSH UPS

Don’t forget to pick up a copy of our CrossFit Catalog, and place your order. Reminder: Christmas party this Saturday @6pm..:)   Running Clock- 0:00 – 5:00 50 Burpee Pull Ups 8:00 – 14:00 50 Burpee Box Jump Overs 24″/20″ 17:00 – 24:00 50 Bar Facing Burpee 27:00 – 35:00 AMRAP Burpee Wall Ball 20/14

Water or Coke – Incredible !!!!! Can you believe this….? Very interesting!!! And this is not even about the sugar content! WATER #1. 75% of Americans are chronically dehydrated. (Likely applies to half the world population) #2. In 37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger. #3. Even…