Saturday the 2nd of January, 2009

Stairway to heaven?

****Homework assignment WOD****

Today is the day to bring in the WOD that you designed. We will be voting to see which one will become the workout for the day.

11am Running
12pm Olympic Lifting
1pm WOD

Sunday the 16th of August, 2009

Home Work Out

Run 200 meters
20 Squats
20 Push Ups
x3

Rest Five Minutes

10 long jump burpees
10 walking lunges
x5

Articles of Interest:

• Nutrition or Pseudo-Science
• Rip on Running Shoes for lifting
• Practice makes perfect
  

Sunday, the 9th of August

Still resting?

Home Workout

Sprint 100 meters
walk back as rest
x10
(To measure 100 meters - take 100 big steps in one direction).

Rest 5 minutes.

100 Push Ups
100 Squats
For time.
Break up the reps as needed.


Articles of interest:

• Primal Crab Cakes from Mark's Daily Apple
• Type 1 Diabetes and CrossFit
• The magic of functional fitness for parents
  

Friday the 7th of August, 2009

Welcome back Luis
Wes making it look easy. No kip Muscle up.




****CLASSES FOR FRIDAY 8/7 AND MONDAY 8/10 ARE ON AT THE USUAL TIMES. THERE WILL BE NO CLASS THIS SATURDAY 8/8***

Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.

The 305 Lean Out Challenge is rolling over at http://leanout305.blogspot.com/. Go there to check up on the competitors and read some interesting articles about diet and nutrition.

All those who owe burpees, we will be collecting today!

Saturday the 6th of May, 2009

"SQUAT SHORTZ"

Get your run legs and your squat shortz out people!

WOD
400mtr run
50 air squats
4 rounds for time

Post time to comments

Notes, tools, articles and ephemera:

• Just when you thought you had heard enough about fish oil - the definitive guide.
• The art of the finisher.
• Rip just can't say enough about the squat.
  

Thursday the 21st of February, 2009

Although he is lazy here in the front squat, Alex sure isn't lazy in the WOD's.
He and his wife Karina have been posting mighty impressive efforts daily.
Congratulations are in order to Alex as he achieves his black belt in jiu-jitsu today.
Way to go! Both you and Karina have been great additions to CF305!

8 total rounds per team, 4 rounds per individual for time of:

With a partner of equal ability, run 800 meters, going out and back to a 50 meter marker 8 times. One partner rests while the other runs and vice versa.

Time each individual effort on your own watch, team times will be kept by a master clock. All laps must be counted by partner.

Post times to comments.

Notes, tools, articles and ephemera:

• Why do we sprint?
  
• Did we evolve to run long?
  
• Common lies about women (and men) in the gym.
  
• Daily diet installment: Eating Paleo could cure what ails you.