May 1, 2009

05/30/2009

SERIAL THRILLA

CF Spartanburg Workout of the Day (WOD):

5 Rounds

200m Run

10 Bench Press (225#)

10 Front Squats (135#)

10 Box Jumps (24")

***1 minute rest between rounds***

Bradley Robinson stopped by today for a WOD before he checks back into pre-season camp in Edmonton, Canadan next week.  The dude is scary fast and strong like bull...oh, and if you try and cross the goal line on him, this is what happens (#24 in the white jersey)...

05/29/2009

STORM IN A TEACUP

CF Spartanburg Wo...

April 1, 2009

04/30/2009

IT RAINS, WE ROW

CF Houston Workout of the Day (WOD):

1000m Row (warm up)

30sec/30sec Intervals x15

1000m Row (cool down)

Score the total distance rowed during the intervals.

30sec/30sec Intervals = 30 seconds of HARD rowing followed by 30 seconds of rest.  The distance rowed during the first interval should be reasonably close to the distance rowed on the 15th interval.

04/29/2009

POKER FACE

CF Houston Workout of the Day (WOD):

45 Thrusters (M-95#/F-65#)

45 Pull Ups

A GINORMOUS thanks goes out to...

March 1, 2009

03/31/2009

So You Wanna Be A Rock SuperStar?

Sorry about the neglection of the site.  I've been at the beach in Charleston, SC for the past 3 days kickin' it with the fam...yeah, I know...rough life.

Check out the video Lisa put together from CrossFit Houston.  Its long...but awesome!

03/27/2009

What to do between now and June...SQUAT!

A few of you have emailed me asking what you should be doing between now and June in order to get ready for CrossFit and I think all of you have received the same respo...

February 1, 2009

02/27/2009

Broome High School Air Force JROTC

"Murph"

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

For time.

Big thanks to Lt. Col. Rickman over at Broome High School Air Force JROTC for the picture.  These young studs just finished off a hard fought bout with "Murph" (one of the most famous CrossFit Benchmark WODs).  You better watch out Colonel...some would call that corporal punishment.  Good work lady and fellas, get ready for the Grand Opening in July...Fight...Gone...Bad!  Who can bre...

January 1, 2009

01/31/2009

CF Houston WOD (January 31, 2009)

Workout of the Day (WOD):

5 Deadlifts (250#)

5 Slamballs (50#)

Complete as many rounds as possible (AMRAP) in 10 minutes.

01/30/2009

CF Houston WOD (January 30, 2009)

Workout of the Day (WOD):

4 Rounds

5 Curtis P's

10 Burpees

15 Air Squats

(1 Curtis P = 1 Hang Squat Clean, Left Leg Lunge (bar remians in the rack position), Right Leg Lunge, Push Press.  Here is a little background on Curtis P.)

Wanna sweet talk a CF Houston chick?  You better bri...

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