March 22, 2008

Saturday 080322

For Time:

400 Meter run
25 Pull-ups
25 Thrusters – (Men 75 lbs, Women 55 lbs)
800 Meter run
25 Thrusters – (Men 75 lbs, Women 55 lbs)
25 Pull-ups
400 Meter run

Post time to responses.

Compare to 1-14-08.


March 20, 2008

Thursday 080320

3 rounds for time:

800 Meter run

50 Sit-ups

25 Deadlifts (Men 135 lbs, Women 95 lbs)

Post time to responses.


This is what happens when you do 27 ascents of a 15 foot rope climb and you don’t know how to use your legs to assist in the climbing.

March 19, 2008

Wednesday 080319

5 rounds for time of:

20 Pull-ups

7 Push-jerks (Men 135 lbs, Women 85 lbs)

Post time to responses.

Click here for a demonstration of the push jerk.

A common mistake on the push jerk is not opening the hips to full extension.  Click here for a video that shows this common fault and how to correct it.


March 18, 2008

Tuesday 080318

5 Rounds for time of:

10 Dumbbell squat cleans (taken from ground each rep)

10 Dumbbell overhead walking lunge steps
10 Dumbbell thrusters

Post dumbbell weight and time to responses.


Don’t forget about the K9 (9km and 5km) run this weekend at Mohawk Park!  Click on or for details. 

I am always preaching about proper nutrition and the effects it has on your CrossFit performance.  Click on for a testimonial on the results of proper nutrition and training.

Click on for a video about nutrition.

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