Cashew Cheese and Pomegranate Filled Acorn Squash
In 9 min:
20 Double unders
5 Back Squats (225/155)
Squat deep and heavy…that is all….
5 rounds for time:
10 Squat cleans (115/75)
20 Supine ring rows
This dude is awesome. Check out the one titles “Slate magazine defines crossfit” also.
How have I not heard of this site before. Bad ass of the week
Every min on the min for 20 min:
Max reps burpee box jumps (24/20)
Coaches corner: scored on total number of completed burpee box jumps
Awesome link. Radio flyer car. Almost as cool as the batmobile.
Barbells for Boobs is Thursday night at Diablo crossfit for anyone looking to participate or just donate to a good time. Ill be there and it would be a good chance to mingle with fellow crossfitters and have a good time.
Everything you need to know about those things at the bottom of your legs that you put shoes on. Strap in because its a long one.
As many rounds possible in 20 min of:
7 Thrusters (135/95)
12 toes to bar.
15 jump squats
Coaches corner: the jump squat is the samw as an air squat except your feel leave the ground when reaching full hip extension. If you cannot perform toes to bar do knees to elbows instead.
***NEW GYM UPDATE: Tim and I spent a lot of time working on the new spot today, its all starting to come together, Dont be surprised if things are missing the upcoming couple days. Tim wants to be moved by the weekend so it may get a little hairy so bare with us guys. I redid some of my programming to ensure the move wont effect your guys workouts as little as possible but changes may need to be made. Again bare with us, sorry for any inconveniences this may cause. The new places is gonna be AWESOME get pumped!!!
Remember to get those “girl” submissions into me by the end of the weekend, I have already gotten a couple and they look good. Its gonna be fun.
Calling all firebreathers. Im trying to throw together a intersquat throwdown for all San Ramon crossfitters. We will be taking on the new hero WOD McGhee( 30 min AMRAP of: 5 275# deadlift 13 pushups 9 bux jumps). Doing it RX’d is encouraged but scaling will be allowed. I was thinking this Saturday but im going to push it back due to the move. Let me know if you are interested next time your in the gym or shot me an email, and let me know what time works best. Im thinking 10 or 11am?
4 rounds for time:
30 KB swings (53/36)
20 Knees to elbows
***REMINDER-THERE WILL BE NO CLASS THIS SATURDAY DUE TO EVERYONE BEING AT SECTIONALS. I WILL POST A WORKOUT THAT YOU CAN PERFORM AT HOME***
Congrats to Dre who got first pullups yesterday and Travis caught it on film. Also congrats to Shana who recently got her first pullup as well, and set a new record today with 5 unbroken.
The Paleo diet is getting even bigger. It has made it all the way to ESPN. Thanks for the link Pete. Check it out. Caveman diet growing followers.
max reps pullups
max reps dips
max reps pushups
max rep squats in 2 min
max reps sit ups in 2 min
max reps double unders
500 meter row for time
Coaches corner: Its time to check how we have all progressed so hit this one hard. Exercises do not have to be completed in this order, do them in any order you wish and give yourself enough recovery time in between exercises. Playing with Pushups…[wmv][mov]
Dont forget to sign up for the Primos Run. Anyone who signs up for the Primos run and helps us with a 10 minutes workout at our booth afterwards will get $25 off there next month’s membership (limit one discount per family)