Resting 60 seconds between sets: 
Back squat 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

CF At Home:
Front Squats
AB Mat Sit-ups
Due to the weather, Class will most likely be cancelled.


Sectional Tune Up

Host: HyperFit USA

Where: 670 Airport Blvd, Suite 3, Ann Arbor, MI 48108

When: February 13, 2010

Check in: 8:00 AM (Warm up begins)

Event Begins: 9:00 AM (WOD #1 9:05AM, WOD #2 10:30 AM, WOD #3 12:00 AM - Championship Final: 2:00 PM)

Who: Anyone who would like to get 4 good WODs in one day! Check your preparation for the sectionals.

What: Three WODs and a Championship Round - Under games level standards.

WOD: TBA on 2/12/10 @ 5:00 PM - Scaling is allowed and suggested if needed.

Why: To prepare for the sectionals under game like conditions.

Entry Fee: $25 (Registration ends 2/12/10 @ 5:00 PM)


Head on over to HyperFit USA to register.

Class Cancelled

Class Cancelled.

If I have to cancel tomorrow also, I will hold a class Sunday afternoon.

Lido Beach



30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Post time to comments.

Rest Day

Rest Day!


See you all Monday evening!

Rest Day

Rest Day



50-40-30-20-10 of:

Double Unders


CF at Home:


Jump Rope




Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

The Chief

"The Chief"

Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.





For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

CF at Home
As many rounds as possible in 20 minutes of:
5 Body Rows
10 Push Ups
15 Squats



Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

Post time to comments.


Classes this week will be at 6 pm. every night besides wednesday. There will be NO class Wednesday!


Happy training!

Rest Day

Enjoy! Everyone worked very hard today.


All of you that stayed strict with zone/paleo, I am very proud of you.


Funeral for my quads and posterior chain will be held at the garage tomorrow! Come say your goodbyes!

Burpee Ladder Sandwich

Team WOD
Burpee Ladder Sandwich

Teams of 2 or 3 (if a team of 3 during ladders two members will work
simultaneously and opposite of the third member)

50 Burpees
Power Clean Ladder
Pull-up Ladder
Front Squats Ladder
Push-up Ladder
Deadlift Ladder
KB Swings Ladder
50 Burpees

Each member performs 50 burpees at the beginning and the end of the
workout.  Cleans begin after all members of the team have completed
burpees.  The workout is completed after each member has completed the
final 50 burpees.

Ladders start at 1 and continue through to 10 reps.  Example:  One member
does one pull-up then the next member does one pull-up, and then each will
do two pull-ups and so on up to 10, alternating turns.

Weights to be determined by teams. Team 1 will be Megan and Lance. Team 2 will be Jarad and T-( The ButterFly ) BURG. Team 3 will be Nate,Tara,and Matt. TEAM WOD IS AT 10 AM

Thank you very much Nate for programming this! Going to be one hell of a workout! Link also provided by Nate.

Not just fit, CrossFit


Taping your hands for pull-ups. (Great Video)


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