Sunday the 3rd of May, 2009


Rest Day

From Greg Glassman’s Article in the Crossfit Journal, What is Fitness?

“World-Class Fitness in 100 Words:
■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.

■ Regularly learn and play new sports.”

Friday the 1st of May, 2009

Run 400 meters

Deadlift 5×5 increasing weight each set.

Tabata pull ups, push ups, sit ups, squats.
Score is lowest reps for each exercise.

Post loads/scores to comments.

Wednesday the 29th of April, 2009


Dibo hits a rep in the 135# clean n overhead/chest to bar pull ups 8 minutes AMRAP WOD (#3 of the day) at the Dirty South Qualifier.

“The Final Countdown”

Pick up as much weight as you can and run, walk or crawl it 500 meters to our new location, run back and repeat. No rolling of weights allowed. 60 minute time limit.

Post total weight carried as well as distance traveled to comments.