REST! 02/25/2010
 
Yeah... I need another rest day... what of it?

ECF Challenge #2 gets posted tonight at midnight.
 
CrossFit Total 02/24/2010
 
Back Squat three chances for 1RM
Press three chances for 1RM
Deadlift three chances for 1RM

Add them up for your score

Post loads to comments.
 
Rest baby 02/23/2010
 
Study for boards while you rest.  get adjusted.  roll out and stretch hammies. 
 
 
Front Squat  5-5-5-3-3

rest 5 mins and then....

20 burpees, slow and steady, real push up, real jump.
400m jog
* chill til you're breathing normally
800m all out sprint
* chill til you're breathing normally again
400m jog

Time the 800m run.

Spend some time on a skill if you want.  Otherwise go home and study for boards.

Post loads for Front squats and time for 800m run.
 
 
1. Row 500m
2. Rest approximately an equal amount of time as it took
3. Repeat 2 more times

Post times and experiences to comments
 
Grace 02/20/2010
 
Weighted chin ups (supinated grip)
5-5-5-5-5

rest 5 mins, and then...

Grace:
30 Clean and Jerk 135/95#

* Can be a power or squat clean, push press, push jerk or split jerk.

post loads, times and experiences to comments.
 
Rest 02/19/2010
 
Rest.
 
 
Deadlift  3-3-3-1-1

rest 5 mins, and then...

5 rounds for time:
400m run
10 KB swings 2/1 pood

Post loads, time and experiences to comments.
 
 
Press 5-5-5-5-5

rest 5 mins and then...

1-2-3-4-5-6-7-8-9-10
Squat box jumps (24/20)
Dumbell push press (45/35)

Post loads, times and experiences to comments.
 
We're back! 02/16/2010
 
Squat 5-5-3-3-3

rest 5 mins, and then...

3 rounds for time:
10 power cleans 135/95#
10 burpees

Post loads, times and experiences to comments.