WOD, 9/01/09: 1 x 3 Push Jerk Then… “Diane” 21-15-9 Deadlift (225/155) Handstand Push-ups (can be modified with box hspu or push press) Water, shoelaces, and chalk…hmmmmmmm…what do these three have in common?  That’s right, they are the top three CrossFit excuses to rest in a WOD. “I am soooo dehydrated, I cannot possibly wait [...]Continue Reading

WOD, Monday, 08/31/09: 5 Rounds for time of: 10 Push Jerks (115/75) 20 Air Squats 400 Meter Run yukkkkkkkkkk…I feel it too (for the first time in 3 months!!)…back to work!  It is easy to feel “overtired” on Mondays and skip the gym; however, I have found that the best cure for, “a case of [...]Continue Reading

  WOD, 08/30/09:   “The Back to School Beat Down” 3 Rounds for REPS of: 90 Seconds on of Thrusters (65/45 lbs) 90 Seconds on of Wall Balls (14/12) 90 Seconds on of Pull-ups 90 Seconds on of Box Jumps (20 “) 60 Seconds of rest Your score is based upon the number of reps [...]Continue Reading

WOD, 8/29/09: “The CrossFit Total”  1 Rep. Max Back Squat 1 Rep Max Shoulder Press 1 Rep Max Deadlift You will have three attempts at each lift to get to your HEAVIEST load.  At the end, you add the weight from the three lifts and that is your CrossFit Total.  Failed attempts count as one [...]Continue Reading

WOD 8/28/09: “Nate” AMRAP in 20 Minutes of: 2 Muscle ups 4 Hand Stand Push Ups 8 Kettlebell Swings (2 pood/1.5 pood) STOP FREAKING OUT! I can hear you all now: “I can’t do muscle ups! What the heck is a hand stand push up??!!  70 lb. kettlebell swings???!!!” Remember: we are “universally scalable.”   If [...]Continue Reading

WOD, 08/27/09: “Michael” 3 Rounds for time: 800 M Run 50 GHD Back  Extensions 50 GHD Sit-ups “Lauren, there are two threads hanging from your skirt…oh those are just your legs!!”  I can always remember people commenting on my thinness as a child…always poking fun of my “chicken legs,” my long “Orangutan” arms…but, then it [...]Continue Reading

WOD 8/26/09: For Time: 400 Meter Run 21 Deadlifts (135/95) 21 Burpees 400 Meter Run 15 Deadlifts 15 Burpees 400 Meter Run 9 Deadlifts (this workout appears much longer than it actually is…it is a 21-15-9 rep of deadlifts and burpees, with less than a mile run :+) 9 Burpees And now to the title [...]Continue Reading