21-15-9 reps of: 95 pound Sumo deadlift high-pull 95 pound Overhead squat Post time to comments.
Filed under: Uncategorized | 11 Comments »
March 31st, 2011
Posted on March 30, 2011 by thevales
Back Squat 3-3-3-3-3 reps Compare to here.
Filed under: Power Lifts | 17 Comments »
March 30th, 2011
Posted on March 29, 2011 by thevales
CrossFit Games Open Update The second workout of the 2011 CrossFit Games Open is finally posted. Check it out here. It will be our scheduled class WOD on Saturday. I would like the majority of our competitors to do the workout that day. Some can go before, some after and some during class. If you [...]
Filed under: Uncategorized | 8 Comments »
March 29th, 2011
Posted on March 28, 2011 by thevales
A healthy-ish cheat! So if ya just gotta have a burger….it appears that Burgermaster is the place to get it. If you enlarge the photo you’ll notice in the red circle to the right two words underlined in green. That’s right. Grass fed! Wow that is cool to see a large-ish chain take such a [...]
Filed under: Power Lifts | Tagged: Deadlift | 17 Comments »
March 28th, 2011
Posted on March 27, 2011 by thevales
“Cindy“ Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary“ Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups Post choice of girls and rounds completed to comments. Compare to here or here.
Filed under: Girl WODs | Tagged: Cindy, Mary | 20 Comments »
Shawn’s Chicken
Posted on March 26, 2011 by andreachristinestein
Considering Shawn completed our gym’s first rx’d Eva, I thought we need to also praise his chicken. You may remember this recipe from the real foods cookoff. Chicken wrapped in bacon– how can you go wrong? It’s a keeper! Ingredients free range chicken pieces (I used 12 thighs without a bone or skin) 1/2 cup [...]
Filed under: Nutrition | 8 Comments »
March 26th, 2011
Posted on March 25, 2011 by thevales
“Eva“ Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups Post time to comments. Compare to here.
Filed under: Girl WODs | Tagged: eva | 5 Comments »
March 25th, 2011
Posted on March 24, 2011 by thevales
Five rounds for time of: 45 pound barbell Overhead walking lunges, 50 feet 21 Burpees Let trailing knee gently kiss the ground on each lunge. Post time to comments.
Filed under: Uncategorized | 8 Comments »
March 24th, 2011
Posted on March 23, 2011 by thevales
The Real Food Cookoff More pics of the cook off. As you can see a great time was had by all. Even a couple local hungry firefighter stopped by to eat! View the rest of the pics here. “Kelly” Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall [...]
Filed under: Girl WODs | Tagged: Kelly | 8 Comments »
March 23rd, 2011
Posted on March 23, 2011 by thevales
Annie 50-40-30-20-10 Double unders Sit ups
Filed under: Girl WODs | Tagged: Annie | 14 Comments »
