Sunday funday

Dusty — Sun, 29 Jan 2012 04:18:31 +0000

Enjoy your last day of the weekend!!!

Sunday 1/29/12
for time:
50 Thrusters (75/55)
Run 800m
50 Box jumps (24/20)
Run 800m
50 Hand release pushups
Run 800m

Worlds strongest kid does push ups on bottles

How sitting all day is damaging your body

Cherry pickers, there will be consequences!!!

Dusty — Sat, 28 Jan 2012 01:00:44 +0000

: Get it?!

Saturday 1/28/12
“Ricky”
AMRAP 20 min:
10 Pullups
5 Dumbell deadlifts (75/55)
8 Push press (135/95)

Coaches corner: Sharing is caring on the dumbells, we will also use kettlebells

Top 10 mistakes your making on the eliptical. Mistake #1, your using an eliptical!

Girl collapses after eatin mainly chicken nuggets for 15 years

McDonalds is forced to ‘pink slime’ in burger recipe

This guy has gotten pretty lame but this is actually pretty good. In response to yesterdays empire state building video

Dang it these guys beat us to it. We can make a better one!!!

Chuck Norris once leaned against a tower in Pisa, Italy

Running burpees and double unders. I smell cherrys!

Dusty — Fri, 27 Jan 2012 01:00:55 +0000

Now thats keepin the bar close to the body!!!

Friday 1/27/12
7 rounds:
3:00 min each
7 Burpees
Run 400m
Max reps double unders
1 min rest between rounds

Coaches corner: Do you pee a little during double unders??? Check this out

Break up those hips and fix that squat

Obesity epidemic may have peaked in US

A look inside the world of crossfit

Box of salvation

Thoughts…..

Do you eat big and lift big?!?!?

Dusty — Thu, 26 Jan 2012 01:00:08 +0000

Both Marc and Wade are expecting. They have a certian pregnancy glow about them!

Thursday 1/26/12
Hang power snatch
1-1-1-1-1-1-1-1-1-1
+
for time:
50 Toes 2 bar
40 Pullups
30 Box jumps (24/25)
20 Hang power snatch (95/65)
10 Overhead squats (95/65)

Coaches corner: 15 min time limit on part 2

Guide to finding your training partner

I for sure pass do you? 25 tell-tale signs that you lift big and eat big. Number 1 may be my favorite!

Why high heels are worse then smoking

Strong!!

Dont drop the baby

Dusty — Wed, 25 Jan 2012 03:54:50 +0000

50 ring Kung Fu kicks for time is tougher then it look!

Wednesday 1/25/11
“Dont drop the baby”
in teams of 2
for time:
200 medball lunges (20/14)
200 partner wallballs (20/14)
200 partner situps
200 bar tosses (20/14)
*the ball may not touch the ground. If it does then both you and your partner must complete a 200m run tossing your ball back and forth.

Coaches corner: This WOD is for Jerry and Breanna to celebrate their little girl they will be having!

For the ladies. Not buying it anymore

Suprising results from caveman diet

What your looks say about your health

For the ladies again. Guys too

Hows your rack feeling?

Dusty — Tue, 24 Jan 2012 02:38:35 +0000

Well it finally happened. Someone melted from running in the rain. Good thing you cherry picked today, this could have been you!!!

Tuesday 1/24/12
Curtis P’s
5 rounds of 3 cycles
1 Squat clean
1 Stationary lunge (L+R)
1 Push press/push jerk
*rest as needed between sets
+
AMRAP 5 min:
1 Curtis P cycle (.5 BW)

Coaches corner: The goal on part 1 is just like the bear complex. Work up to as heavy a weight possible that allows for 3 cycles straight through

This is one cycle of what we will be doing tomorrow. Notice how I push jerk the last rep instead of push press it. You can do either one.

60 Must read health and fitness blogs for 2012

Crossfit terms, acronyms, and jargon. Can you think of any more?

Multicellular life evolves in labratory

Dont know if this is gonna be real or just a video but its pretty funny. $399/month….

Very soon Jerry and Breanna will be having a little girl, our first crossfit couples baby! We put up a special baby display with a card for anyone that wants to sign it and wish them luck. Also on Wednesday we will be doing a WOD to celebrate called “dont drop the baby” Be sure to write something nice next time your in!

Build muscle it helps you

Dusty — Mon, 23 Jan 2012 03:49:47 +0000

Mario says hello

Monday 1/23/12
for QUALITY:
100 Supine ring pulls
100 Pushups
+
Against a 8 min clock:
400m bumper plate run (45/25)
Max reps bumper plate burpees (45/25)
400m bumper plate run
*every second you over 8 min take that many burpees off of your score

Coaches corner: Break up pulls and pushups how ever you want. Goal is to perform the most QUALITY reps you can

Building muscle can lower risk of insulin resistance

Muscle growth and insulin sensitivity

The failure of the FDA

Happy monday

Happy birthday

Dusty — Sun, 22 Jan 2012 05:00:51 +0000

After 3 tough WODs in 2 hours any recovery position feels good

Sunday 1/22/12
Deadlift
2 every min for 10 min
+
“Morgan”
5 rounds for time:
30 Box jumps (24/20)
10 Deadlifts (225/155)

Coaches corner: Happy birthday Morgan and Brian B!!!

Coffee and obesity

Ego vs. integrity

Dont settle for mediocrity

Dusty — Sat, 21 Jan 2012 03:54:55 +0000

The face of determination

“Garrett”
3 rounds for time:
75 Air squats
25 Ring Handstand pushups
25 L pullups

Great research piece. Stretching and DOMS is the one I want you to pay attention to most

Reaping benefits of exercise

Social acceptance of mediocrity

Are you ready?

Crossfit codebreaking

Dusty — Fri, 20 Jan 2012 00:55:28 +0000

Squat a lot. You will be strong and have a nice butt. Win nin!

Friday 1/20/12
Split jerk
1-1-1-1-1-1-1
+
Climb the ladder as high as you can in 10 min:
1 Muscle up (or chest 2 bar pullup)
1 Turkish get up (53/35)
Coaches corner: Bar will be taken from the rack for the split jerks. For part 2 reps go 1,1,2,2,3,3…..as high as you can in 10 min.

Top 10 reasons to avoid processed foods

Go ahead, run into old age

How to lengthen your WOD

Crossfit codebreaking- what are peple really saying?

In case you were wondering