1.27.12-Friday

PANOS

Power clean work up
205x5 singles
Not feeling very strong today

WOD
5rds-jump to jings
5 PC 185
5 MU
9:39
1, 2 unbroken
3- 1 fail on mu
4- 4 fails on mu
5- 1 fail on mu


2 HPC EMOM x 10 115lb

8x3 Trap bar shrugs
8x3 bicep curls 45lb
8x3 Reverse hyper 70lbs

Wednesday the 14th of October, 2009

Congratulations Ann and Hesmet for completing your first class WOD. Welcome to 305!
30 muscle ups for time.

If you cannot do muscle ups:

10 rounds for time
10 pull ups
10 push ups

Notes, tools, articles and ephemera:

• The Muscle Up from Beast Skills
• Robb Wolf on 5-3-1 and adrenal fatigue
• Rabbi CrossFit
• Is the Exercise Cool-Down Really Necessary?

Friday the 3rd of July, 2009

"Nasty Girls"
3 rounds for time of:

50 Squats

7 Muscle-ups

135 pound Hang power cleans, 10 reps

Post time to comments.

Notes, tools, articles and ephemera:

• Take it slower sometimes.
• Robb Wolf on post workout nutrition. 
• What does insulin have to do with it? 
• CF Journal - Coaching the elderly. 

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.
  

Wednesday the 3rd of June, 2009

"Diane"

21-15-9

Deadlift 225 lbs.
Handstand Push-ups (HSPUs)

post times to comments


Notes, tools, articles and ephemera:

• CrossFit last chance qualifier for the games in Aromas results.
• Paleo focaccia recipe book. (includes carrot cake)
• Planche push-up progression video.
• Developing a muscle-up part 3 with Rob Miller from the CrossFit main site.
  

Monday the 1st of June, 2009

30 butterfly abmat sit ups, 10# plate
50 supermans

5 rounds for time.

Skill of the week: Muscle Up

Notes, tools, articles and ephemera:

• Lots of information on muscle ups from beast skills.
• CrossFit main site muscle up trophy case.
• Developing a muscle-up pt. 1 (stability) with Rob Miller from CrossFit main site.
• Why eat grass-fed beef? from Rosas Farms
  
• Paleo-friendly baked chicken recipes from www.paleofood.com.
• Here is a link to videos of our CrossFit Threshold friends Chris and Zach doing the Last Chance Qualifier WOD's.
  

Thursday the 28th of May, 2009

Attention to form.

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Notes, tools, articles and ephemera:

• The Muscle Up from Again Faster.
  
• Greg Glassman on benchmark workouts.
  
• More myths about women and fitness.
  
• Daily Diet Dose: The Truth About Grains.
  
• If you didn't get a chance to read Good Calorie, Bad Calorie check out Gary Taubes breaking it down.
• Miami New Times covered the event last Saturday - Slideshow up!!!
  

Wednesday the 27th of May, 2009

Power Cleans
1-1-1-1-1-1-1

Muscle Up Practice
5xhalf of your max reps.
If you do not have a muscle up, work floor muscle ups on low rings.

Notes, tools, articles and ephemera:

• Daily Diet Dose: Paleo-friendly dried meat (jerky) recipe.
• Apparently Ron Paul believes in Raw Milk.
• New York Times article on the raw milk debate.
• CrossFit Threshold announced the Saturday WOD for this weekend and it looks awesome.
• Corrective coaching on the Power Clean from Michael Bewley at the University of Dayton.