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!
Farther Thank You Think
6-24-2009
6 Rounds:
Sandbag get-ups x 5/5 – go heavy
CB side semis x 10/10 – go heavy
KB swings x 10 2pd/1.5pd
Crab walk down and back, hips high!
DROM:
wrist pushups x 10
25 reps ea of calf raises, ankle circles
“Humble” Heather (thanks Lara) is very strong with her strict presses. Where did that come from???
John’s game face is second to none!
Hot Press
6-23-2009
1) Press 3-3-3-3
2) 4 rounds:
200m run
10 KB swings 1.5/1p
10 Burpees
Yo! Check out Pat CrossFitting on his many travels. Thanks for the picture Pat.
Hey XX,
Just thought I’d send these from the Northern California Hemophilia Camp in Coarsegold, CA outside of Yosemite. We did the deck of death the first day with pushups, situps, squats and side planks w/ the # x 2 for number of seconds of holding on each side. We finished with hill sprints. The second day we documented with a picture. The dips were with feet up on chairs and hands on two other chairs with an attempted but to ground depth dip. Hope you enjoy!
A Box Jump Too High…
6-22-2009
1)
Backsquats 3-3-3-3-3
Box Jumps 3-3-3-3-3
2) The “Wheel”
DROM: Instructors Choice
What a weekend! The team workout on Saturday looked like it was a blast. Accuracy, coordination, endurance, and team work coming all together in a WOD. Thanks to everyone for coming out and making it happen. Next time, we make the circles smaller
EVENTS
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On Ramp MW 7:30 pm, F 6:30 pm, starting September 13th.
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