Team or Solo?

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8-26-2009 Triple Treat Part 2 3 rounds: 10 SDHP 95/65 For 2 minutes: broad jump burpee down, bear crawl back 2 minutes rest 5 minute rest total after 3 rounds done. 3 rounds: 10 KB swing 53/36 Run 400m @ 75% effort 2 minutes rest 5 minute rest total after 3 rounds done. 3 rounds: 7 knees to elbows 7 … Read More

“Bare” Burger

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8-25-2009 A1) Hang power clean 5-4-3-2-1 between sets, do A2) 3 skin the cats B) Max rope climbs in 5 minutes. DROM: Elbow rotations seal stretch wrist pushups, wrist series clubbell pronation/supination x 15 Ever since coming back from the CrossFit Games in California this July, Jess and I have had the urge for an In N Out “protein style” … Read More

Nature…You Are Not So Bad

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8-24-2009 “Karen” 150 Wallballs for time. 20/15 Finisher: 3 x 12-20 GHD situps DROM: Extended “deathly” pleasant stretch Prone scorpions This was a great weekend 🙂 First, we did “Michael” on Saturday and then the Camp Out was a BLAST. Nature is starting to grow on me…overnight rafting trip next time. In Saturday class, we saw some Brock-building at its … Read More

Out In Front

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8-21-2009 1) Front squat: Work quickly up to a heavy triple. 2) Use 85% of today’s 3RM for the following WOD: 12 front squats 5 toes to bar 9 front squats 10 toes to bar 6 front squats 15 toes to bar 3 front squats 20 toes to bar DROM: seated pike to cobra stretch to seated pike to shoulder … Read More