...and now the actual workout

Workout of the Day

“Mr. Joshua”

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
15 Deadlifts (250#/185#)

Fun on the rings

Workout of the  Day

Find your maximum height for box jumps.  Start off with a lower box and work your way up.

Then, 3 rounds for time:

Row 500m or Run 450m

3 Rope Climbs

6 Tire Flips

Run 5km

OR:

5 rounds for time:
Run 400m
Row 500m
35:00 Time Cap

Competitive CrossFit athletes must run 5km.

“Helen”
3 rounds for time:
400 m Run
21 KB Swings
12 Pull Ups

Finish with Max L-sit. Then do 3 more sets of L-sit at 50% of time of max set.

Diet Inflammation and Disease

A concise video presentation on what the Zone is, why it works, how to do it, and how it compares to what we typically eat.

Part 1 (this is just the intro of how CrossFit came to adopt the Zone and an intro to the talk…. skip it if you like) (9:45):

Download as Quicktime.
Download as Windows Media.
Download for iPod/iPhone.

Part 2 (11:54):

Download as Quicktime.
Download as Windows Media.
Download for iPod/iPhone.

Part 3 (13:43):

Download as Quicktime.
Download as Windows Media.
Download for iPod/iPhone.

Love the socks

A. 22 minutes to complete:
2 RM Back Squat
450 m Run x 2*

* Please bring a watch to time your running splits

B. Leg lift to L, hold (75s), finish toes to bar (same rules as last Friday)

Apparently, Will found a way to make thrusters even harder

A. “Nancy”
5 rounds for time:
400 m Run
15 Overhead Squats (95/65)

B. Toes-to-bar to L-sit (hold) to toes-to-bar. Accumulate 75 seconds in hold.

Will and Oliver

A whopper of a workout to take us into our “light week”. Go hard. Give it all. RPE of 10 on part C, for sure! Hold back nothing!

A. Front Squat 3×3 (set a baseline today… not a max) ~15 minutes
B. Back Squat 1×20 (find something challenging for 16-20 reps… record RPE at end of set!) ~10 minutes

C. For time: ~10 minutes
Row 500 meters
21 Burpees
Run 400 meters

D. Accumulate 75 seconds in L-hang. Begin every set with a straight-leg lift to L.

Lunges during the chipper

“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Finish with practicing front lever holds for 3-5 sets of 15 seconds.

This video, regarding “true success”, has some great wisdom for all CrossFitters….. Post thoughts to comments.

Playtime with Harley

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

Only 7 Days left to list your score for the Thruster challenge!

• 3 sets of max handstand pushups OR Thruster challenge

• “Nicole”
  AMRAP in 20 minutes
  400m run
  Max pullups

  Note number of pullups completed for each round.