Posted by Andy Petranek : Tuesday, Jun 05, 2007

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One arm down, Valla showed up for the Memorial Day workout and helped his team out with some one-armed push ups!

Today's workout
Complete for total max reps:
Push ups
1 minute rest
Sit ups in 60 sec.
1 minute rest
Pull Ups
- rest 5 minutes, repeat

Posted by Andy Petranek : Monday, Jun 04, 2007

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Michael goin' for it during the Memorial Day fundraiser!

Today's Workout
5 rounds for time of
400m run
50 squats

Posted by Andy Petranek : Friday, Jun 01, 2007

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Well technically... the momentum and power she generates from her kip should drive her chin all the way over the bar without her craining her neck, right Kathrine ?

Today's Workout
Three rounds for time of:
500m row
20 wall ball, 20 lb ball
20 push press, 45 lb bar

Posted by Andy Petranek : Thursday, May 31, 2007

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Today's workout is all done on a Concept 2 rowing ergometer. As you work your way up the pyramid, keep your speed and effort output at a moderate intensity, then on the way back down, let her rip! If you don't have an erg, you can do these intervals on a stationary bike or running.

Death by Veganism - New York Times

Today's Workout
Work Intervals
1 minute
2 minutes
3 minutes
4 minutes
5 minutes
4 minutes
3 minutes
2 minutes
1 minute
- take 1 minute of rest between each piece

Posted by Andy Petranek : Wednesday, May 30, 2007

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Now those are some faces... I wonder what the photo of peoples faces would look like today after doing the Trever on Monday - I don't know about any of you, but OUCH !

Today's Workout
21-18-15-12-9-6-3 rep rounds of:
Kettlebell Swing - 28 kg
Bench Press - bodyweight
Split Jerk - 3/4 bodyweight

Posted by Andy Petranek : Tuesday, May 29, 2007

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We raised over $1,000 yesterday in the Trevor Win'E Memorial Day Challenge Fundraiser! Thanks everyone for showing up and participating (and thanks, Philip G for the Stan's donuts). Because of your support, we as a group are contributing 9 cooling vests for our guys fighting overseas. I'll get more stats for CrossFit as a whole, but it looks like we had a great turnout nation-wide!

Today's Workout
Run 8k
- every 3 minutes, do a 30 second "pick-up" (increase in speed)