Contact Information

Must Reads

Live Traffic Feed

The Primal Blueprint

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.

Support Our Troops


  • Operation Phoenix Widget

Archives

« | Main | »

February 21, 2012

Workout Of the Day

A.) Back Squat

4 @ 70%, 4 @ 75%, 4 @ 80%, 4 @ 85%

*Use the percentages off of what you achieved on Saturday for your 1RM

--------------------

B.) 5 minute AMRAP DU or Row for calories (choice)

4 minute AMRAP of Hang Power Cleans (135/90)

3 minute AMRAP of T2B

_____________________

IMG_8677 IMG_8674
Casey                                       Allie

----------------------------------------------

IMG_8678
Yesterday's results

Posted on February 21, 2012 |

TrackBack

TrackBack URL for this entry:
http://www.typepad.com/services/trackback/6a010536a362f2970b0167629e8fec970b

Listed below are links to weblogs that reference :

Comments

Verify your Comment

Previewing your Comment

Posted by:  | 

This is only a preview. Your comment has not yet been posted.

Working...
Your comment could not be posted. Error type:
Your comment has been saved. Comments are moderated and will not appear until approved by the author. Post another comment

The letters and numbers you entered did not match the image. Please try again.

As a final step before posting your comment, enter the letters and numbers you see in the image below. This prevents automated programs from posting comments.

Having trouble reading this image? View an alternate.

Working...

Post a comment

Comments are moderated, and will not appear until the author has approved them.

Upcoming Events



Meal Of The Day




  • CrossFit Shoes

"Burn Before The Bird" 2010

  • 103

"Monster Of A Benchmark" Photos - Halloween 2010

  • IMG_2484_1

Featured Videos

CrossFit Journal Free Issue