Thursday 1/28/10

This is what happens when you go trail running with Taylor, you get your butt kicked and you fall in the mud.

5 rounds for time:
Overhead barbell lunge 50ft(length of gym)(45/33)
20 Overhead squats (45/33)
*anytime the bar comes down out of the overhead position you must complete 5 burpees

Coaches corner: this one should be interesting, we may have to take it outside. Hold the bar over your head in the overhead squat position on the lunge portion. The goal is to make it though all 5 rounds without the bar coming out of the overhead squat position.

Day 84:84 burpees

Read this post from Crossfit South Bay. 10 ways to be a better Crossfitter. Its like they were reading my mind. BE SURE TO READ #3, I ESPECIALLY LIKE THAT ONE!

The PWA championships is this Saturday in Sacramento. Members of the Corequest weightlifting team will be competing. If you are interested in competing please check out the link. You dont have to be able to lift the world, there are many different skill levels that compete. Its fun.

Congrats to Damon who got his first muscle up today keeping the streak of first muscle ups going strong. Were up to 14 now. It was at 6 less then 2 months ago. Some of you have been putting in extra work at the gym, why not try to put it to use and sign up for the sectional which are 2 months from today. Sure there will be some rockstars there but not everybody. It will be really fun and you get to hang out with other Crossfit freaks like yourself. Please let me know if you sign up and I will help you with stuff you suck at.