Wednesday, July 8, 2009
July 7th, 2009
You can CrossFit and still keep the French manicure
“Mylo”
21-15-9 Burpee
Squat
Suicide
Squat
Pushup
Squat
Compare to April 30, 2009
And now here’s a new section for the blog. When you see a quote under the following heading, I expect you to memorize it and be able to recite it in the middle of any given workout. I’m not joking…. 
Read this, ask questions about this, understand this, practice this
“as we approach peak working loads or muscle fatigue, it is important that at the moment we reach close to no velocity or bar movement, that our spinal position remain the same…. Get your spine set up and keep it that way.” – keep reading….
I haven’t popped a nail yet !
Will be in after work tom…
Darn Ukrainians spamming again. They are all bad news.
(I of course am a ukie). Anyways, watch the iron plates Nic, broke ‘em twice. Ah my old nails, love the pic.
This workout was not as bad as I thought it’d be did it in 11:11 but reckon I coulda pushed harder on the suicides.
Rest day today…. Good luck to you four heading to the games!!!! I will be GLUED to the net checking for updates etc. You guys are going to rock!!! Go CFW!
i hate burpees…..11:05
Love the nail pic!! I agree M – broke a few on the plates too. Rest day for me today – too bad, would have loved another crack at this one. Thanks for the article B. Will have to read it a few times to really get it ingrained.
10:29 as Rx’d but I did it with the weighted vest on….it was good and I could definitely tell that I had the extra weight on.
….8:40, Rx’d. meant to wear the vest, but plumb forgot.
weighted vest???!!! omg is all i can say