Skill: Thruster 5X5

Three rounds for time:
50 Double-unders
40 Sit-ups
30 Medicine ball squat cleans, 20/14
20 Pull-ups
10 Handstand push-ups

M1:150 singles

M2: 150 singles + bands + HSPU mod

“The secret of success in life is for a man to be ready for his opportunity when it comes.
– Benjamin Disraeli

She pretended like she was afraid to even kick up.


Skill: Legless Rope climb 1 on the minute for 10 minutes


10 x 50 meter sprint tests

4 rounds for time:

12 Consecutive Deadlifts (225/155)

10 Burpees




Here’s a video on Mikko Salo the 2009 Crossfit Games champion. He is a firefighter from Finland. He is an amazing athlete and incredibly encouraging to watch.


WOD 5/29


For time:
Run 2 miles (10 building, 24 track)
Rest 2 minutes
20 Squat clean 135/95
20 Box jump, 24/20
20 Walking lunge steps with 45/25 plate held overhead
20 Box jump, 24/20
20 Squat clean 135/95
Rest 2 minutes
Run 2 miles (10 building, 24 track)

M1: 115/80

M2: 95/65

M3: 75/55 35/15 (plate), run 1 mile

“Experience tells you what to do; confidence allows you to do it.”
– Stan Smith

Christine carrying at least her body weight on Saturday’s group workout

WOD 4/11/12

Skill: snatch

For time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 snatch (90/60? 60/40?)
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 snatch
Run 400 meters with a 20 pound medicine ball
25 Burpees

“Intesity” one of the greatest principles involved in Crossfit

WOD 4/10/12

Skill: Push Press

WOD: AMRAP in 20 mins (weight 115/70)
5 deadlifts
5 hang power cleans
5 front squats
5 push press
5 back squat


Gary Taubes “Why We Get Fat”

This is an interesting video discussing some of the questions revolving around calories consumed vs calories burned and carbohydrate over consumption. Its a good basis for considering and beginning to understand the Paleo/low carbohydrate diets.

WOD 4/9/12

Skill: clean

3 rounds for time
30 squat cleans
30 push-ups
30 MB sit-ups

“Yesterday is not ours to recover, but tomorrow is ours to win or lose.”
– Lyndon B. Johnson

Rich Froning 2011 Crossfit Games Champion