Monthly Archives: December 2009

Last Wod of the Year

December 31, 2009 - Thursday

Yesterday we did Overhead Squats, a fantastic exercise that I had never been exposed to prior to finding CrossFit.  Here is a great article by Dan John about the Overhead Squat, and why we need to keep it an integral … Continue reading →

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Posted in Uncategorized | 1 Comment

Wednesday

December 30, 2009 - Wednesday

Overhead Squat 3-3-3-3 Five rounds for max reps of: 30 seconds of Ring Dips 30 seconds of Rest 30 seconds of Strict Pull-Ups (no kipping – use bands if necessary) 30 seconds of Rest 30 seconds of Box Step-Ups with … Continue reading →

Posted at 7:04 pm | Permalink | 1 Comment Posted in Uncategorized
Posted in Uncategorized | 1 Comment

Tuesday

December 29, 2009 - Tuesday

Jenna does a great job at the top of the Sumo-Deadlift high pull.  Notice the high finishing position of the elbows.  "Squat a ton and run" 4 rounds for time of: Squat one ton and run 400m: One ton equals … Continue reading →

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Posted in Uncategorized | 4 Comments

Last Week of the Year

December 28, 2009 - Monday

How will you finish out 2009?  Strong?  Or coasting?  How have you changed (physically or otherwise) in 2009.   Time to make out your goals for 2010.  While I think you should have goals (not resolutions) in all areas of your … Continue reading →

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Merry Christmas

December 24, 2009 - Thursday

We'll be closed until Monday morning 9am.  Enjoy the holidays, the sports, and your friends and family.  Merry Christmas! "Murph" 1 mile run 100 pullups 200 pushups 300 squats 1 mile run For Time. You may partition the pullups, pushups, … Continue reading →

Posted at 12:34 pm | Permalink | 1 Comment Posted in Uncategorized
Posted in Uncategorized | 1 Comment