WOD, 10/01/09: 3 x 3 Back Squat Then… “Helen” 400 M Run 21 Kettlebell Swings (1.5 pood/.5 pood) 12 Pull-ups “I fear no man, but I fear my workout. If I don’t fear my workout, it isn’t hard enough.” -Lisbeth Darsh It’s posted on the wall of our gym.  Most of you know the feeling…I [...]Continue Reading

WOD, 9/30/09: FOR TIME… Ladder 10-9-8-7-6-5-4-3-2-1 with intermittent 100 meter run in between rounds: 155/135 Deadlift Burpees (You can thank Shlee for this one)               I know that many of our clients have children.  I also know that many of you work with children.  Those of you that don’t, [...]Continue Reading

WOD, 9/29/09: STRENGTH:  Shoulder Press: 1-1-1 Push Jerk: 3-3-3 METCON- AMRAP 12 of: 200 meter Run 3 Muscle ups If you are unable to do the muscle ups, sub either;   A: 5 modified muscle-ups or B:  6 pull ups and 6 dips And now, to the subject of this blog… I know that it is natural to want to [...]Continue Reading

WOD, 9/28/09: Complete as many rounds as possible 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powercleans, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps The Shoreline’s name is on the board…This weekend, eight of Shoreline’s athletes went to CrossFit Performance in Fairfield and competed in their annual Fight Gone Bad [...]Continue Reading

WOD, 9/27/09: For time: 135 lb Squat clean, 10 reps 50 GHD Sit-ups 135 lb Squat clean, 8 reps 40 GHD Sit-ups 135 lb Squat clean, 6 reps 30 GHD Sit-ups 135 lb Squat clean, 4 reps 20 GHD Sit-ups 135 lb Squat clean, 2 reps 10 GHD Sit-ups Today was NO SHORT OF AMAZING! [...]Continue Reading

WOD, 9/26/09: For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders REMEMBER:  This can be scaled to rep. counts of [...]Continue Reading

WOD, 09/25/09: “Daniel” 50 Pull Ups 400m Run 95lb. Thruster, 21 800m Run 95lb. Thruster, 21 400m Run 50 Pull Ups This workout can be scaled by lowering the rep counts, and shortening the run.  Have no fear…get HERE! Ahhhhh…meats, vegetables, nuts, seeds, and fruit…the diet of champions! How is everyone doing on the Paleo [...]Continue Reading