Monthly Archives: December 2009

3X  400M Run 21 Kb Swing 15 V-Ups Lee 11:18 Jess 11:42 Val 12:44 Mel 13:57 Carrie 14:29 Brittany 14:30 —– The general public both in opinion and in media holds endurance athletes as exemplars of fitness. We do not. … Continue reading →

Bull Dog Grace 5X 7 Clean & Jerk 7 Burpees —– Dylan 9:26 James 6:51 Cindy 9:11 Jess 10:17 Jeremy 10:36 ——————————— Fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks combined in infinitely varying combinations. … Continue reading →

For time: 21 Pull-ups 21 Handstand Push-ups 18 Pull-ups 18 Handstand Push-ups 15 Pull-ups 15 Handstand Push-ups 12 Pull-ups 12 Handstand Push-ups 9 Pull-ups 9 Handstand Push-ups 6 Pull-ups 6 Handstand Push-ups 3 Pull-ups 3 Handstand Push-ups  ———– I warned … Continue reading →

Squat clean 1-1-1-1-1-1-1 reps Dylan 165 Brian 170 Jess 65 Cindy 65 Alex Box Squats and False Grip Ring Rows.  James 215 —— Adenosine Triphosphate (ATP) The chemical substance that serves as the currency of energy in a cell is … Continue reading →

Five rounds for time of:  15 Reps Thruster, 135# Run 400 meters Dylan 95# 25:14 Jeremy 65# 23:22 Rainey 45# 18:23 Carrie 45# 23:39 Corbin 45# 20:09 Cass 45# 21:11 Dylan gets the Legitness of the day for doing some … Continue reading →

Back Squat 5X5 Compare to 11/9/2009 Dylan 95-115-135-145-150 Mark 95-115-135-155-155 James 135-185-225-255-275 Cindy 55-65-75-85-90 Jess 55-65-75-70-70 Jeremy 95-115-135-145-145 ——————————————– Virtuosity  In music Virtuosity is defined as total mastery of one's instrument. Virtuosity is defined in gymnastics as “performing the common uncommonly … Continue reading →

4X 500 M Row Compare to: 8/20/09 —————- Turkish Get Ups   6 Reps Each Arm Mark 1:48-1:53.7-1:54.3-1:47.2 Mike 2:05-2:05.5-2:05 Cindy 2:08-2:06.4-2:11-2:09 Jess 2:05-2:06.7- 2:07 – 2:07 Alex 3:04 – 2:44.1 Jeremy 1:43.5- 1:45- 1:43.3 – 1:40.7 Adrian 1:51.4 – … Continue reading →

CrossFit Total Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Compare to: 10/21/09 Name Squat Press Deadlift Total Dylan 155 135 305 595 Mark 215 115 275 605 James 335 180 405 920 Lee 140 85 225 … Continue reading →

For time:  Run 800 meters 30 Hip/Back Extensions 30 V-ups 30 Hip Extensions 30 Knees to Elbows 30 Back Extensions 30 AbMat Sit-ups Mark 15:12 Cindy 14:10 Jess 15:18  

Snatch 3X3 Overhead Squat Press Into Bottom Snatch Balance Snatch Pull Snatch High Pull Muscle Snatch Snatch —————- Snatch 7 X 1 Dylan 55-65-70-75(F)-75-80-85(F) 85 Brian 55-65-70-75-80-85-90 Jess 25-35-35-35-35-35-35 Mike Drilled the High Pull