2.14.12-Tuesday

PANOS

At NMB

3 rounds

400 meter run

600lbs of stone lifting (either 100,150 or 200lb stone)

6 muscle-ups

Crossfit Chipper

30 HSPU

40 Pullups

50 KB swings

60 C2T situps

70 burpees

13:33

Feeling good. I think that chipper was a PR. Dont remember. Its right around there. I broke up a lot of it and I think I can do it faster with more intensity. Its coming but not peaking yet. 

JANDRO IM COMING FOR YOU!

Wednesday the 6th of January, 2010

Please check out our new site at http://www.crossfit305.com

Jason (JC) Chicola
Luis


Overhead Press
5-5-5-5-5
Use the same weight for each set, perfect form, no failures.

Rest as needed

21-15-9
Burpees
Box jumps 24"

Saturday the 28th of November, 2009

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Front squat, 15 reps (bar starts from floor) 135/95
Post rounds completed to comments.

Sunday the 10th of May, 2009

Rest Day

or

Out of Town/Home Workout

50 Burpees
50 Squats
50 Walking Lunges
50 Pushups
50 Situps

Notes, tools, articles and ephemera:

• Burpee demo from Ross Training Site
• Article by Greg Glassman from the CrossFit Journal about rest, "What About Recovery"
• "The Muscles and Fasciæ of the Thigh" from The Anatomy of the Human Body by Henry Gray.