21-18-15-12-9-6-3 reps for time of:
SDHP 75/55#
Push press 75/55#
Advanced athletes should use 95/65#
Post to comments
Sid getting the 5:30 class started. 3-2-1 Go!
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Holiday Schedule:
We will be having regular classes Monday to Wednesday. No classes Thursday. Friday we will be doing the Filthy 50 at 9:30 as the only class.TrackBack URL for this entry:
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Thank you for allowing me to train with you this summer. Being a
football player at a Division 1 level I obviously want the best
workout available to increase my performance. I have been doing
conventional weightlifting for since I can remember and recently have
not felt like it was increasing my performance as it should. Coming to
Crossfit has been amazing. The high intensity workouts have made me
more mentally tough, physically stronger, and able to endure more.
Thank you for bringing me in, I believe in Crossfit all the way.
Waylon Lolotai
Defensive end
University of Hawaii
My daughter and I started Crossfit 1 month ago, I already feel an increased sense of strength. I've always been physically active, growing up as a competitive gymnast and lately an avid runner. Tim's ability to push me through the mental and physical boundaries of each and every Crossfit class is incredible. I have also been participating in the Kettlebell program and Tim has made it constantly challenging, exhausting and exhilarating all at the same time. I love the fact that he is always on the lookout for proper form and is quick to correct you if need be. He continues to push us to work hard, use good form, and never forgetting to tell us that we are doing a good job. Thanks for the motivation, support and the extremely challenging workouts.
rosanne - Louisville, CO USA
Gah, so now there's a superpresribed option?
Posted by: Miked | November 24, 2009 at 09:07 AM
Ha, ha, Mike. It's okay, superprescribed will just make you hotter and more irresistible to me. Especially in your new board shorts.
WOD: 15:52 as (regular) Rx'd. Have fun with that one. Ick.
Posted by: Amy | November 24, 2009 at 10:05 PM
Ok, you two stop flirting on the message board.
Did today's workout at 65# 13:04 I think. Why is it I can never remember???
Oh and Mike, how's your ass look in those new board shorts?
Amy,you may have to take a picture for me.
just kidding. (uh, not).
Posted by: rosanne | November 24, 2009 at 10:58 PM
Well, after some time off on vacation, that really wasn't fun at all. But I think I did get some new converts from the Globo Gym to both Crossfit and the Five Fingers!
Warmup of: 5x10 pullups, and 5x25 double unders
As RX'd Plus
14:15
Posted by: Walden | November 25, 2009 at 03:57 AM
I don't know if you guys have seen on the mainsite, or heard previously, but 4 members of Lumberjack Crossfit based at Ft. Hood were killed by that terrorist MFer, along with 9 of their comrades, as well as dozens severely injured.
There is a fundraiser going on to aid the families of the fallen, and they have a new Hero-level workout scheduled to go off on the 5th.
http://www.cflumberjack.org/
I think we should sign up FCF as as fundraiser and donate whatever we can into that fund. They are using the same system as for FGB, so we are familiar.
Tim - if you are reading this and approve, let me know and I'll make it so.
Chime in with thoughts and comments.
Posted by: Walden | November 25, 2009 at 06:31 AM