15 Apr
4-15-09
“El Diablo” (modified from Ido Portal)
4 rounds for technique and ROM:
6 wall presses
6/6 pistols
6 skin the cats
ROM work:
40 deck squats to cobra; do these smoothly and slow
Don’t let age stop you. This guy hasn’t.
14 Apr
4-14-09
1) Power clean + push jerk: 1+1; 6 sets.
~3 min rests between sets
2) 3×15 GHD situps
DROM:
2 rounds:
pole press – one hold for 30″
wall extension x 5
pass-thru hold x 20″
Phil, who recently got his 10 second L-Sit, has been working towards completing his Level 1 skills. Last night, he pushed himself and one pull-up at a time, did the workout as prescribed. Great job Phil and you’ve come a long way!
Steven prepared for his military PT test by doing CrossFit last winter (yes, winter is officially over) and he rocked the test in January. He joined Basic Training shortly after and is doing well. Steven’s mom sent us a nice update and we are happy to hear Steven is taking care of business.
Thank you for the response- I’m a little partial to him as well and miss him a lot- but I also wanted to thank-you guys for helping him pre-train which I know helped him be as prepared as he could be- He’s doing really well!:)
Steven’s Mom
New Brazil Grill Standard – 1.025 kilograms or 2.25 lbs of meat by XX.
Continuing on the theme of workout equipment, here is the fitness industry’s way of ruining a perfectly good piece of equipment. Lets make it so light that we never challenge our bodies.
12 Apr
4-13-09
Run 800m
50 squats
4 pullups
40 squats
8 pullups
30 squats
12 pullups
20 squats
16 pullups
10 squats
20 pullups
Run 800m
We were at Podnah’s for breakfast and Rodney was there CrossFitting behind the kitchen! What goes well with a giant smoker cooking perfect ribs? A home-rigged pull bar to build your appetite. Rodney looks ready to tackle both challenges 
Nice work Rodney on getting your first pull-up!
Thanks Anton for finding this. This certainly makes double unders a bit easier and a lot less satisfying. This is killing me.
11 Apr
04-11-2009
20 inch box jumps, 50 reps
95/65 pound shoulder press, 21 reps
20 inch box jumps, 50 reps
95/65 pound push press, 21 reps
20 inch box jumps, 50 reps
95/65 pound push jerk, 21 reps
DROM:
FCBD w/hip extensions
Instructor’s choice stretches
It was Katie’s birthday and we celebrated it with her very favorite workout: sprints! Add in tire flips for extra birthday goodness. We’ll miss you Katie while you are visiting the family in Florida!
Strong! Checkout that commando grip
Chalk, love it or hate it?
10 Apr
04-10-2009
3 Rounds for time:
4 HSPU
8 C to B pullups
12 Deadlifts 185/135
16 Box jumps 20″
DROM:
x2:
Locust stretch
Elbow circles
90/90 glute stretch into
pigeon
Challenges are fun and exciting events to put CrossFit to the test. Add “Murph” on top of that and you have something really special. There has been much talk and strategizing for the Murph challenge – run 1 mile, 100 pull ups, 200 push ups, 300 squats, run 1 mile. Break up the pull ups , push ups, and squats however you want. What do you think would be a good plan?
Checkout a recent “Josh” challenge at Windy City CrossFit in Chicago. A bunch of my friends are in the video and getting it done!
JOSH CHALLENGE ’09 (HIGHLIGHTS) from Windy City CrossFit on Vimeo.
Brock the Builder with a PR of 165 on the Overhead Squat yesterday! Awesome lift.
Kiersten, attempting 115 OHS. You got that!
Welcome back Tami, form is solid, as always.
9 Apr
04-09-2009
1) Overhead squat 5-4-3-2-1
2) Dip ladder
7 breaths between “rungs”, go up and back down the ladder
DROM:
Prone scorpion x 7/7
elevated scorpion rolls x 5/5
Matt’s birthday was a few weeks ago and he has been anticipating his birthday dinner at the Brazil Grill for quite sometime. Well, I’ve definitely been anticipating it! He took it to the next level, the CrossFit level, and brought a food scale with him. Boo-ya. 1.89 lbs of meat later, Matt is satisfied and has set the bar high for everyone else. Checkout his “Eat-of-the-Day” log. Let the games begin for the Brazil Grill challenge!
That was one tough WOD last night! Sometimes the hardest part is just believing you can pick up that bar and do it.
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