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6-23-2009 “Murph” this Friday at 5:30 pm! No Saturday classes this weekend (CrossFit Nutrition Seminar with Robb Wolf) 1) Press 3-3-3-3 2) 4 rounds: 200m run 10 KB swings 1.5/1p 10 Burpees Yo! Check out Pat CrossFitting on his many travels. Thanks for the picture Pat. Hey XX, Just thought I’d send these from the Northern California Hemophilia Camp in … Read More

A Box Jump Too High…

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6-22-2009 “Murph” this Friday at 5:30 pm! No Saturday classes this weekend (CrossFit Nutrition Seminar with Robb Wolf) 1) Backsquats 3-3-3-3-3 Box Jumps 3-3-3-3-3 2) The “Wheel” DROM: Instructors Choice What a weekend! The team workout on Saturday looked like it was a blast. Accuracy, coordination, endurance, and team work coming all together in a WOD. Thanks to everyone for … Read More

Thrusters!

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6-19-2009 No one wants to feel weak. Some of that is self-preservation, some of that is ego. When we let ego dictate our workouts, we don’t make smart choices(scaling) or gains. We want the results now so we try the most weight, the most reps, 2-3 workouts in a day, in hopes that our bodies adapt as quickly as we … Read More

Number 1 or Number 2?

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6-18-2009 Before an intense WOD, I’ve noticed people quickly rushing to the bathroom. Nerves, excitement, and all those other feelings get mixed up right before you start into a powerful parasympathetic cocktail. I was debating with Jesper that most people would be going to the bathroom for a quick “number 2”. His position is that “number 1” is more the … Read More