What is fitness?

Coach Greg Glassman’s article, “What is fitness”

A must read! http://www.crossfit.com/cf-download/CFJ-trial.pdf

7-31-08 WOD

Push jerk 3-3-3-3-3 reps

Record loads.

7-30-08 WOD Redux

Flip a coin to decide whether you are doing high or low reps for each exercise.
Flip for each exercise individually.

Run (1600/800)
KB Swings (50/30)
Pull-ups (50/30)
Box Jumps (50/30)
Thrusters (50/30)
Walking Lunges (50/30)
Double Unders (50/30)
Sit-Ups (100/50)
Push-Ups (100/50)

and finally….Burpees (50/0)

Who will dare double or nothing on burpees?

The king is dead. Long live live the king!

7-29-08 WOD

Wall Balls

7-28-08 WOD

Max Rounds in 20 minutes
5 Kettlebell Clean
5 Kettlebell Press
5 Kettlebell Squat
each arm

or

5 Hang Power Clean (M95#, W65#)
5 Push Press
5 Front Squat

7-26-08 WOD

7-24-08 WOD

BENCHMARK!

Time Trials
(Compare to 6-7-08)

400m Run
500m Row
100 Pull-Ups
100 Push-Ups
100 Sit-Ups

This, along with CF Total, is a key element when gauging your progress and/or weaknesses.

Log your totals somewhere. The proof is in the pudding. The numbers will never lie.

A Blind Hipster!

7-23-08 WOD

Ryan Shaughnessy was our very first full-time CrossFit student. Today is his 1 year CrossFit anniversary and his 30th birthday!

We want to thank Ryan for believing in CrossFit and being the most dedicated CrossFit athlete we have!

Happy birthday buddy!

“Shaughnessy’s big 3-0″

30 reps each of Ryan’s favorites:
Kettlebell Presses (ea arm)
Sprints
Broad Jumps
Double-Unders
Wall Ball
Row (cals)
Burpees
Back Extensions
Sit-Ups

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