Posted on March 31st, 2010 by Shane
Never quit. It is the easiest cop-out in the world. Set a goal and don’t quit until you attain it. When you do attain it, set another goal, and don’t quit until you reach it. Never quit.”—Bear Bryant
WOD
Start each round exactly six minutes apart. Your rest period is whatever remains after the run.
Post total reps and ascents to your workout log.
Daily WOD Score
Shane (As Rx’d)
99wb/9rp (108 )
Tim D (Pull-ups subbed for climbs)
89wb/76plups (165 )
Cameron A (Pull-ups subbed for rope climbs)
81wb/52plups (133 )
Laura J (BB Pull-ups subbed for rope climbs)
101wb/55plups (156 )
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Posted on March 30th, 2010 by Shane
I have no desire to prove anything by dancing. I have never used it as an outlet or a means of expressing myself. I just dance. I just put my feet in the air and move them around.”—Fred Astaire
WOD CrossFit Total ”
Back squat, 1 rep
Post total to your workout log.
Daily WOD Score
Shane (As Rx’d)
350kg (772#)
21-15-9: KB Swings-1.5 pood/Pull-ups Score
Cameron A (Jumping pull-ups)
6:57
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Posted on March 28th, 2010 by Shane
If you don’t like what you’re doing, you can always pick up your needle and move to another groove.”—Timothy Leary
WOD
Post time to your wokrout log.
Daily WOD Score
Laura L (As Rx’d—5k ROW)
24:35
Shane (As Rx’d—5k ROW)
21:24
Cameron A (2k ROW)
8:54
Laura J (2k ROW)
10:30
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Posted on March 28th, 2010 by Shane
If what you did yesterday seems big, you haven’t done anything today.”—Lou Holtz
Rest Day
Obama Caught Lip-Syncing Speech
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Posted on March 28th, 2010 by Shane
We should be dreaming. We grew up as kids having dreams, but now we’re too sophisticated as adults, as a nation. We stopped dreaming. We should always have dreams.”—Herb Brooks
Rest Day
Crossfit Virtuosity from Robbie Kramer on Vimeo .
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Posted on March 26th, 2010 by Shane
I hated every minute of training, but I said, “Don’t quit. Suffer now and live the rest of your life as a champion.”—Muhammad Ali
WOD
Three rounds for time of:
Post time to your workout log.
CrossFit Culver City’s Dusty Hyland Does ‘Garrett’ from Melissa Beery on Vimeo .
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Posted on March 24th, 2010 by Shane
Everything that happens happens as it should, and if you observe carefully, you will find this to be so.”—Marcus Aurelius
WOD
Five rounds for max reps of:
Post reps for both exercises in all rounds.
Daily WOD Score
Laura L (66# Thruster/ Blue.Purple Pull-ups)
(30/59) 89
Shane (As Rx’d—100# thrstr—completed 3/26/10)
(74/97) 171
Tim D (As Rx’d + 5.5#—100# thrstr—completed 3/28/10)
(26/75) 101
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Posted on March 23rd, 2010 by Shane
You don’t play against opponents, you play against the game of basketball.”—Bobby Knight
WOD
“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Set up three bars and storm through for time.
Post time to your workout log.
Daily WOD Score
Laura L (DL 135, BP 68, CLN 55)
27:20
Shane (As Rx’d—wt: 147—dl 220/ bp 148/ cln 110)
25:56
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Posted on March 22nd, 2010 by Shane
Associate yourself with people of good quality, for it is better to be alone than in bad company.”—Booker T. Washington
WOD
Tabata Row
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Post Tabata score for each exercise to comments and total for final score.
Wod 2/17/10 Tabata This from Brian Go on Vimeo .
Daily WOD Row/Sqts/Plups/PU/SU=Tot
Shane (As Rx’d)
5/16/9/10/13=53
CFK WOD: 12-9-6 Thrstr & Br MU Time
DJ (18# Bar, Jmpng Br MU)
7:26
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Posted on March 21st, 2010 by Shane
If you can accept losing, you can’t win.”—Vince Lombardi
WOD
Post time to your workout log.
Daily WOD Score
Laura L (Scaled exercises)
57:41
Tim D (Half WOD: scaled weights)
17:25
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Posted on March 21st, 2010 by Shane
What does labor want? We want more schoolhouses and less jails; more books and less arsenals; more learning and less vice; more leisure and less greed; more justice and less revenge; in fact, more of the opportunities to cultivate our better natures, to make manhood more noble, womanhood more beautiful, and childhood more happy and bright.”—Samuel Gompers
Rest Day
Kentucky Violated NCAA Rules While Recruiting Basketball-Playing Dog
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Posted on March 20th, 2010 by Shane
Obstacles are those things you see when you take your eyes off the goal.”—Hannah More
Rest Day
CrossFit Kids North Atlanta Obstacle Course from CrossFit North Atlanta on Vimeo .
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Posted on March 19th, 2010 by Shane
The quickest way to kill the human spirit is to ask someone to do mediocre work.”—Ayn Rand
WOD
Max rounds and reps in eight minutes of:
Post results to your workout log.
Daily WOD Score
Laura L (17″ box knee hspu/ 1pood kb swings)
3 rds/4 GHD sit-ups (88 reps)
Tim D (partial hspu/ 1.5 pood kb swings)
4 rds/2 HSPU (98 reps)
Laura J (17″ box knee hspu/ 1pood kb swings)
3 rds/4 HSPU (76 reps)
Shane (As Rx’d—completed 3/20/10)
5 rds/4 KBS (128 reps)
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