2 dozen donuts....

Check out the CrossFit Games Commercial sponsored by Adidas [wmv] [mov]

Courtesy of CrossFit.com

WOD:

"Helen"

3 Rds

400m Run

21 KB Swings 1.5/1 pood

12 Pull Ups

or

"Heavy Helen"

3 Rds w/ a 20lb vest

400m Run

21 KB Swings 2/1.5 pood

12 Pull Ups C2B

(Last completed 3/18/09)

Post time and thoughts to comments.

Say Hey...

Lift:
Heavy Shoulder Press
3-3-3+
Complete each set starting w/ 65%, then 70%, then AMRAP of 75% of your 1 RM
(Warm-Up w/ 2 sets of 40% and 55% of your 1RM)
(Last completed 6/21/10)


WOD:
2009 NEQ WOD #1

12 min AMRAP

5 Thrusters 135/95lbs

10 Burpees

(Last completed 11/24/09)

Post loads, rounds and thoughts to comments.

This Afternoon...

REST DAY!!!

2010 CrossFit Games Finals!!!

Neon Trees....

"The Fiend"
15 min/AMRAP
1 Hang Power Clean 135/95lbs
1 Hang Squat Clean 135/95lbs
2 Push/Split Jerks 135/95lbs
20 Double Unders


CA$H OUT:
Max Pull Ups


Post rounds and thoughts to comments.

Follow the 2010 CrossFit Games here - live!!

"It is not the critic who counts. Not the man who points out how the strong

man stumbled or where the doer of deeds could have done better. The credit

belongs to the man who is actually in the arena, whose face is marred by

dust and sweat and blood; who strives valiantly; who errs and comes short

again and again; who knows the great enthusiasms, the great devotions;

who spends himself in a worthy cause. Who, at the best, knows in the end

the triumph of high achievement, and who at the worst, at least fails while

daring greatly, so that his place shall never be with those timid souls who

know neither victory nor defeat."

- Theodore Roosevelt

Courtesy of CrossFit.com

When the morning comes...

"Abuse"
5 min/AMRAP
OHSQ 95/65lbs
2 min rest
5 min/AMRAP
Abmat Sit Ups


CA$H OUT:
Practice Kipping/Butterfly Pull Ups


Post totals, max reps and thoughts to comments.

The 2010 CrossFit Games start tonight!!!

Don't stop till it's over....

"Interval Mash-Up"
8 Rds
30 sec/15 sec
Wall Ball 20/14lb
Hollow Rocks
SDHP 75/55lb
Box Jumps 20"


Complete 30 sec of Wall Ball, 15 sec rest, then 30 sec of Hollow Rocks, 15 sec rest, etc.  Once all 4 movements are completed rinse and repeat 7 more times.


CA$H OUT:
Max Ring Push Ups
- Shoulder below elbow


Post totals, max reps and thoughts to comments.

Starting tomorrow night.....

Follow the 2010 CrossFit Games here!!!

We could do anything....

Lift:

Heavy Snatch Grip Deadlift

3-3-3 @ 21X1

(Last completed 2/24/10)

WOD:

"Luigi"

3Rds

10 BB Forward Lunges 135/95lbs

10 T2B

10 Burpees

(Last completed 1/5/10)

Barbell Fwd Lunge - 5 each leg

Post loads, time and thoughts to comments.


Nick - 4:56

Freelance whales...

"Elizabeth"

21-15-9

Squat Cleans 135/95lbs

Ring Dips

(Last completed 3/24/10)

CA$H OUT:

Inversions/Skin the Cat/Levers

Post time and thoughts to comments.

Squat Cleans - Bar must start from the ground. Full ROM on the squat and finish with weight in the front rack position with elbows in front of the bar and legs/hips at full extension.

Ring Dips - Start and finish at the top of the ring dip with full elbow extension. The shoulder must be below the elbow at the bottom of the ring dip and hips and shoulders must travel equal distance.

Kilojoules....

Lift:

OHSQ

2 attempts to get 15 reps of max weight

(Last completed 4/7/10)

WOD:

"The Fixer"

Run 800m

20 Double Unders

20 Sit Ups

Run 400m

30 Double Unders

30 Sit Ups

Run 200m

40 Double Unders

40 Sit Ups

(Last completed 4/7/10)

Post loads, time and thoughts to comments.

The Flame...

Rest Day!!