Archive for November, 2009

They shall grow not old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning,
We will remember them.

Lest we Forget

Today’s WOD

Cindy

AMRAP in 20 mis

5 pull ups

10 push ups

15 squats

Run 5km

“Filthy Fifty”

For time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders

Rest Day

“I gotta work out. I keep saying it all the time. I keep saying I gotta start working out. It’s been about two months since I’ve worked out. And I just don’t have the time. Which uh..is odd. Because I have the time to go out to dinner. And uh..and watch tv. And get a bone density test. And uh.. try to figure out what my phone number spells in words. “

Ellen DeGeneres

Complete as many rounds in 20 minutes as you can of:
12 Power snatch
10 Push-ups

Death by pull ups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

 

Paleo Diet pyramid

Rest Day

or

“Elizabeth”

21-15-9

Cleans

Ring Dips

 

 

 

 

 

Good Luck on the Melbourne Cup.

5 rounds

3 Snatches

15 Overhead squats

400 Run

Run 800m rest as required repeat 3 more times.