Saturday October 25, 2014

10 Power cleans 135#/95#
20 Box jumps 20/24
30 Front squats 135#/95#
40 Sit – ups
50 Deadlifts 135#95#
60 Double unders

A long habit of not thinking a thing wrong gives it a superficial appearance of being right. ~Thomas Paine

photo 4

Posted in Uncategorized | Leave a comment

Greg Glassman – CrossFit Nutrition part 1

Posted in Uncategorized | Leave a comment

Friday October 24, 2014

Complete as many rounds as possible in 20 minutes of:
10 Burpee Pull ups
30 squats
60 seconds of handstand hold

Conscience is, in most, an anticipation of the opinion of others. ~Henry Taylor

_________________________________________________________

PALEO BANANA MOCHA SHAKE

Ingredients1408115191900
1 frozen banana, sliced
1/2 cup ice cubes
1/2 cup strong coffee**
2 tablespoons cocoa powder
1 tablespoon honey (optional)
1 tablespoon coconut butter (optional)
small splash of vanilla extract (optional)

Instructions: Place all ingredients in a blender and process until smooth.

Makes approximately 1 serving

Paleospirt.com

Posted in Uncategorized | 1 Comment

CrossFit – Gary Taubes: Why We Get Fat (Unabridged) Part 2

Posted in Uncategorized | Leave a comment

Thursday October 23, 2014

200m Run
Then:
4 rounds,
5 Pull Ups
10 Box Jumps (24/20″)
15 KBS (24/16kg)

Then:
800m Run
3 rounds:
5  Push ups
10 Wall Balls – heavy
15 Double unders

Then:
200m Run
4 Rounds:
5 Ball Slams – heavy
10 Sit ups
15 Walking lunges

The more things a man is ashamed of, the more respectable he is. ~G.B. Shaw

Throw Back Thursday…circa 2011

Throw Back Thursday…circa 2011

Posted in Uncategorized | 2 Comments

CrossFit – Gary Taubes: Why We Get Fat (Unabridged) Part 1

Posted in Uncategorized | Leave a comment

Wednesday October 22, 2014

AMRAP 30 minutes!
12 Walking lunges
15 GHD Sit ups
15 Back extensions
5 Muscle-ups or 15 Pull Ups

‘Tis better to suffer wrong than do it. ~Thomas Fuller

Bar path in the shoulder press with Denise Thomas – [video]

photo 2-2

Posted in Uncategorized | 3 Comments