Wallball/Burpee WOD

3 rounds for time of:

400 m
20 Wallballs (25#)
10 Burpees

Just a reminder, tomorrow is Fundraiser Day.

The 2009 CrossFit Games started today. It's going to be fun to watch the videos that come out of it. You'll be able to see them on the main CrossFit website.

15 min Row or 5K

Go for max distance in 15 min on the row machine or go for fastest time on the 5K. Your choice...I'm a giver :)!

Have you ever wondered why we do tire flips or sand bag runs or med ball runs around the block here at the gym? I found this article in the CrossFit Journal that explains it better than I could.

Sand Bag Article

Rest Day

I just want to take this space to compliment the new athletes we have in the gym. Dawn, Dorinda, Sean, and Xavier. You all have impressed me with your willingness to give it all. I've already seen huge gains in strength and stamina from everyone. Remember, the 1st 10 Fundamental workouts are just the beginning. They give you knowledge and skill necessary to do the other workouts well. So, keep it up and great job.

Here's Xavier taking out some aggression on the p-bag during TAB's Trial. You're not picturing my face on the bag, are you?

No Joke

21-15-9

Push Press (115#)
Box Jumps (the biggest box you can)
Pull Ups

Just a reminder of the Fundraising day this Saturday. The workout will be a good one too.

Stimulus Package

5 rounds for time of:

10 Deadlifts (1 1/2 Body Weight)
100 Single Unders

The Lord's Day

A day of rest.

You've earned it this week.

My daughter, Madyson, turns 6 yrs old today, Happy Birthday!

No Retreat

Seriously, Xavier gives it 100% everytime...Kudo's

50 Sit Ups
200 m
40 Sit Ups
200 m
30 Sit Ups
200 m
20 Sit Ups
200 m
10 Sit Ups & 10 Push Ups
200 m
20 Push Ups
200 m
30 Push Ups
200 m
40 Push Ups
200 m
50 Push Ups

Happy 4th of July! An appropriate workout for today, don't you think?

Rowing Deadlift

21-15-9

Deadlift Body Weight
Row 400, 200, 100

In other words, D/L X 21 and row 400 m, D/L X 15, row 200 m, D/L X 9, row 100 m.

This may sound familiar to the "Running D/L" I just substituted the run w/rows.

Amateur Fight Night

4 rounds

200 m
15 Sprawls w/a 1-2 punch on the punching bag
15 Abmat Sit Ups
15 Squats
15 KBS



A full board, I love to see it.

Rest Day

Have a good day off.