Sunday the 21st of June, 2008
Wes developing a fine overhead squat.
Swim 400 meters
Bike 10 miles
Run 5k
Post time to comments.
Saturday the 20th of June, 2009
Can you guess the age of this back? Winner gets a free set of power pad grips for pull ups.
For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups
Post time to comments.
Notes, tools, articles and ephemera:
- Did you RSVP for the Fittest in Miami Competition?
- Yummy!
- Off Road 5k at Oleta Park TOMORROW! Joseph Phelan won this last year and is going to try to repeat!
- Sprint Triathlon at Crandon Park on Key Biscayne tomorrow. Come join Wess, Jamie, Dan, Dominic, Adam and all the participants!
- CrossFit is testing for steroids at the games this year.
Friday the 19th of June, 2009
Overhead Squat 5-5-5-5-5 reps.
Post loads to comments.
Notes, tools, articles and ephemera:
- CrossFit One World gets down on how to minimize cuts to the hand and how much chalk is too much?
- Sometimes a chalk bag is a good alternative to raw chalk.
- The Overhead Squat by Greg Glassman from the CrossFit Journal (subscribed yet?)
Thursday the 18th of June, 2009
“Erin“
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Post time to comments.
Dumbbell split clean – video [wmv] [mov]
Notes, tools, articles and ephemera:
- Why big guys are good at the row from the CrossFit Journal.
- Find out where your rowing times rank against the world.
Wednesday the 17th of June, 2009
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
WODs for our Fittest Challenge will be posted this Saturday. Expect multiple short challenges and expect to perform more than once.
Notes, tools, articles and ephemera:
- Caffeine, good or bad.
- Why you should run those 5K WODs.
- Over-Fat kids at risk for chronic disease.