Monday, November 8, 2010

Muscle Up!

Our new rings are so high, my feet are 6 1/2 feet off the ground.

Wednesday, October 20, 2010

Get some gription

Where did all our chalk go?

6am CrossFit class WOD:


1k row
50 thrusters
30 Pull-ups

( 7:11)

If you didn't notice that is two days of shoulder intensive stuff, and now I want to die. Really it was a good WOD, and I had fun working out with the 6am crowed.


Paleo and Zone are two concepts that people have a hard time getting through when they start CrossFitting and I generally tell everyone to start with their workouts then we'll get to nutrition. Paleo is simply eating lean meats, nuts or monounsaturated fats that are naturally occurring, vegetables and some fruit. Zone is a portion control system that helps balance all of these. When used in accordance to ones body weight, workout routine, and desired results Zone/Paleo can dramatically increase your progress.

Bare Handed

Yesterday Zach Whitt and I did the CSCF WOD:

4 rounds for time:

21 Ring Dips
7 Hang Power Cleans @ 185#


I got smoked by Zach by the way on this WOD. It was HOOOT outside too. We also did some bench press 4x5 all rounds at 155#.

Tuesday, October 19, 2010

West Side

Yesterday I went to the new box and did :


Back Squat:






Rebekah Rolling out after the 5k

Today Rebekah Robeson (soon to be Schaub), Larry Garratt and I ran in the Run to The Chicken 5k.


Main Page

Today Charlie Lima and I met up at the new box and we did the main page workout for

3 rounds for time:

15 Hang Power Clean at 135#
15 Burpees

( 4:11)

Awesome WOD!
Thursday- Restday