Monday, November 30, 2009

5 cleans
5 ovhs
10 ring dips

Sunday, November 29, 2009

Eat and rest
check out a plan on the nutrition page

Saturday, November 28, 2009

hope the 2:00 wrkout was a good one today,
I hit the 21/15/9
scotch tequila vomit
TGU with long bar 5 each arm
TGU KB 10 each arm
100 step switches 1, 2 or 3 steps high
5 HSPU
10 Ring Dips
100 Double Unders

Friday, November 27, 2009

Deadlift 1and 1/2 x body weight
Bench Press Body weight
10,9,8,7,6,5,4,3,2,1

Thursday, November 26, 2009


REST DAY
really how are you eating
tough time of year for the Paleo but stay strong

Wednesday, November 25, 2009

WOD Regulations

Check out these WOD regulations from CrossFit Kingston. I think our gym should adopt a few of them! Thanks Willy....
100 strict pull ups
use different grips, switch it up
get full ROM

Tuesday, November 24, 2009

Push Ups 25
Sit Ups 25
Squats 25

5 rounds
then 5 min rest
5 rounds
and see how close you can keep to your first 5 rounds

Monday, November 23, 2009

Fun with KB
KB clean 20 with Press
KB swing 20
5 rounds

Sunday, November 22, 2009

Rest Day

how goes the Paleo?

Saturday, November 21, 2009

Row for Love

MAD MURPH
800m row
100 pull ups
200 push ups
300 squats

800m row

Friday, November 20, 2009

Thursday, November 19, 2009

50 straight punches on heavy bag
50 squats
4 rounds

Wednesday, November 18, 2009

row 1000m
100 HSPU

Monday, November 16, 2009

CrossFit Total
max
squat
deadlift
shoulder press



Tower of Power







You don't have to be a rocket scientist to know that...
this is some heavy load!!


Saturday, November 14, 2009

rest days
if it calls you smash out a 5k run or row
did someone say row?

Friday, November 13, 2009

deadlift
11111111

Thursday, November 12, 2009

L sits 10 3 second holds
toes to bar 10
incline ring push ups 10

5 rounds

Wednesday, November 11, 2009

Remembrance Day
100 burpies
50 HSPU
50 Sumo Squats
as many rounds in half hour as you can

Tuesday, November 10, 2009

2x4 jumps 10
chest slappers 5
hollow rocks 10
 10 rounds

Monday, November 9, 2009

200 meters of waking lunges
uneven weighted lateral hold

Sunday, November 8, 2009

Saturday, November 7, 2009

play a new sport of some kind

Friday, November 6, 2009

For those with the fight...Great job! Those were sick #'s, Don't forget all you crossfitters fight gone bad Friday every week at 3

Thursday, November 5, 2009

you can work your whole life for something just to have it taken away.
let them try

Row 500m
50 push ups
50 box Jumps
50 squats
50 sit ups
50 back extensions
optional
50 med ball cleans
50 wall balls
50 deadlift 3/4 BW
50 ovhs
see what you got

Wednesday, November 4, 2009

Take a Rest day when you need it
I just like posting workouts
50 burpie pull ups
50 sit ups

Tuesday, November 3, 2009

overhead squats half body weight 12
ring dips 12
 5rounds

Monday, November 2, 2009

Long Jump Burpies 15
half body weight deadlift 15
5 rounds for time

Sunday, November 1, 2009

run 1km
50 squats
run 500m
25squats
run
250m
15squats