Archive for May, 2009
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Sunday 090531
Rest! Which is worse, Murph or Kelly? Better yet, which is your least favorite named WOD?
Saturday 090530
Since Sunday is our rest day, we might as well follow the mian page… Workout “Kelly”For time:5 Rounds of400M Run or 500M Row30 – 24 Inch Box jump30 – 20 Lbs Wall Ball ShotsCompare to:TITANFIT: Wednesday 080903
Friday 090529
Yesterday we discussed the exercises that we hated most. I threw them all together into 1 workout so we can share the hate! JB calls these goat moves. I argue that GOAT means Greats of All Time, but I digress. Now and going forward, I present to you: “GOAT”Workout It is a “FGB” style (3 [...]
Thursday 090528
Workout ThrusterFind a 1RM – 5, 3, 1, 1, 1 Weighted Pull-upsFind a 1RM – 5, 3, 1, 1, 1 Compare to:TITANFIT: Wednesday 090128 CrossFit is not tough enough for Girls from the South Side! I see more Burpees (yea Burpees) in upcoming WODS!
Wednesday 090527
Workout Dead Lift90% of your 1 RM x2 x5 AFTER“Mini MetCon” Tabata Row! Compare to:TITANFIT: Saturday 090314
Tuesday 090526
Warm-up Band shoulder work is a MUST before this workout! WorkoutFor time: 400M Run20 – 1-Arm DB Snatch* (10 each arm)2:00 Rest 500M Row20 – 1-Arm DB Snatch2:00 Rest 400M Run20 – WallBall Shots2:00 Rest 500M Row20 – WallBall Shots *Newbies: 10%-15% of Body Weight*Middle of the road crowd: 15%-20% of Body Weight*Advanced: 20%-25% of [...]
Monday 090525
Happy Birthday Kelin!Workout:“Murph” In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body [...]
Sunday 090524
REST!
Saturday 090523
Happy Birthday Jacques! Dr. Rick is on his way to Bolivia for 1 week. There, he will provide vital medical care to the folks of that region. His efforts and those of others, help to make this world a better place. We wish him safe travels. Let us all try to be better citizens of [...]
Friday 090522
Workout Rowing Ladder Rest Push-up Ladder
