One Year Again
7-3-2009
The Ol’ Gym when we moved
One year ago…July 1st, 2008
10 Rounds for “power ranking”
1 minute double unders, keep score
10 push ups
10 pull ups
Power ranking is total time in seconds divided by total number of double unders.
DROM:
locust stretch
elbow rotations
arm screws
prone scorpions
90 Second Abs
7-2-2009
In any order, complete:
90 seconds L-sit (if this is easy, do it on the rings)
90 knees to elbows
90 situps
Four Square warm-up. We were teaching Jesper the game that is as American as apple pie. Much more interesting with a 5 lb med ball.
Briana goes up high for the under bar!
Brock’s ascent of Mt. Monadnock’s white dot trail in half the average time of 2 hrs, then does a frog stand on the summit. Nice job and don’t fall forward 
One After Another
7-1-2009
3 rounds for total time:
12 burpees
run 400m
rest 2 minutes
rest 5 min total after last round, then
AMRAP in 5 minutes:
DB bear 35/25
5 DB deadlifts
5 DB hang power cleans
5 DB thrusters
DROM:
PVC OHS stretch
25 reps, hold 5 sec @ bottom each rep!!
Move hands in closer
Finish with 10 wall slides
Heavy Tuesday
6-30-2009
Front Squat 3-3-3-3-3
DB One Arm Press 3-3-3-3-3
DROM:
Prone Scorpions
Cossack Squat Switches
I forgot to mention on Monday that Nick, with vest, got under sub 40 minutes for Murph! For all the training Nick does, it finally paid off 
Just kidding, that’s amazing NIck and you are pushing it!
Jackie Marsh just finished her personal training preparation and Monday was her first class. She is going to be Strong! Got her double unders on the first day and going hard on her first group class. Keep an eye out for her transformation.
Gluten Is Death - What I Learned This Weekend
6-29-2008
Swinging Annie
50-40-30-20-10
KB Swings
Double Unders
DROM:
Wrists
Spinal twists
Locust
What an awesome CrossFit weekend! We kicked it off this Friday with the conclusion of the Murph Challenge. Congratulations to everyone that attended and finished what they started. On Saturday, the CrossFit Nutrition semianr by Robb Wolf was in full swing. This is an epic seminar and I highly recommend anyone (not just trainers) to go see it!
When we rolled out the first Murph Challenge back in April, Christine (late fifties, recently started doing full chest-to-deck push ups) finished the workout in 59:58. She had set her goal at 1 hour and she made it. If you don’t know, Murph is a classic CrossFit WOD of run 1 mile, 100 push ups, 200 pull ups, 300 squats, run another mile. The second time around Christine finishes Murph in 47:56, knocking off over 12 minutes from her time. This is an incredible testament to Christine’s ability to overcome not just physical obstacles but mental obstacles.
Monica crushers her previous time of 48:40 and comes in at 40:07!
Karen in the blue shirt also beat her previous time and finished under 40 minutes!
Come on Jay, put a shirt one
Somebody has to wear the vest.
Ahh, well prepared.
Katie K. first Half Murph. Next time, the full deal
Best Murph facial hair
Come on Mike, you can do one more of anything!!!
Jesper, our Danish explorer, went nuts on Murph. Awesome time. Awesome sweat angle.
Brock Travels
6-25-2009
1) practice safety vaults, speed vaults, lazy vaults, monkey vaults
2) KB sequence (thanks, Chip!)
AMRAP in 10 min:
8 one arm swings L
8 lateral swings
8 one arm swings R
8 lateral swings (opp)
8 swings to halos
DROM:
Wrist series
shinbox work
Good timing with working out with kettlebells. Brock is on his travels along the east coast and was at Seacoast Kettlebells, a Crossfit affiliate in Dover, New Hamshire. Where to next Brock? Wishing you happy and safe travels and keeping sending us pics!
Precision jumps are a great way to warm up and it is different every time!
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