Mission of the Day 11 Jul 09

Crossfit and Crossfit Strength Bias:

Push Jerk 1-1-1-1-1
Split Jerk 1-1-1-1-1

Ernie knockin’ out Hypoxia during a monsoon.

Yeah, it was quite wet.

Mission of the Day 10 Jul 09

Crossfit:
Gymnastic movements. Not for time. Much needed “easy” day for all of you.

Crossfit Strength Bias:
Power Cleans 5-5-5-5-5
then
100 Double Unders
20 Thrusters (m: 155lbs, w:100lbs)
15 Burpee box jumps (m: 24″, w: 18″)

Let’s all congratulate Robert and welcome in his son Harrison Joseph (born July 6 @1907hrs, 8 pounds 5.4 ounces, 21 inches)

Mission of the Day 9 Jul 09

To be determined

Mission of the Day 8 Jul 09

Crossfit and Crossfit Strength Bias:
Choose your demise!

You have 3 options:
1. Choose 3 workouts from list one
2. Choose 1 workout from list one and list two
3. Choose 1 workout from list three.
For multiple workouts, you can order them as you so choose. Take no more than 3 min rest between workouts.

List One:
Diane, Fran, Grace, Isabel, Jackie, Karen, Helen, Nancy, Annie, JT

List Two:
Danny, DT, Mr. Joshua, Ryan, Erin, Griff, Tommy V, Jason, Josh, Daniel, Michael

List Three:
Murph, Eva, Hypoxia

Mission of the Day 7 Jul 09

Crossfit:
1 pull-ups the first min
2 pull-ups the second min
3 pull-ups the third min
…
…
Continue as long as you are able.

Crossfit Strength Bias:
Deadlift 5-5-5-5-5
then
10 rounds
30 secs of 10 m shuttle run
30 secs of rest

Christina (Nana Chrissy) and Angelica stretching out after the heavy squats.

Mission of the Day 6 Jul 09

Crossfit:
20 Back Squats with 10 RM.
-Do not set bar down.
then
100 push-ups for time.
-Add 20 push-ups for every time you set bar down during squats.

Crossfit Strength Bias:
Press 5-5-5-5-5
then
20 Back Squats with 10 RM.
-Do not set bar down. Penalty of 20 push-ups for every time you set bar down during squats.

The 20 rep max back squat workout is sometimes called “ball busters, widow makers and man breakers.”

“Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in.” -Mark Rippetoe.

Mission of the Day 3 Jul 09

Crossfit:
50 Swings (m:35lbs, w:26lbs)
25 Ring dips
40 Swings
20 Ring dips
30 Swings
15 Rings dips
20 Swings
10 Ring dips
10 Swings
5 Ring dips

Crossfit Strength Bias:
Either complete a workout missed this week or complete above Crossfit workout.

Darian learning from mommy how to squat.

Mission of the Day 3 Jul 09

Crossfit:
Run 5K for time

Crossfit Strength Bias:
Back Squat 5-5-5-5-5
then
For 10 mins:
Weighted pull-ups (m:25lbs, w:15lbs)
run 100 m
-Start with pull-ups then run 100 m at 1 min mark. You will run 100 m every min on the min, performing pull-ups when not running. You will begin and end with pull-ups–at 10 min mark you are done, don’t run again.
-Score = total number of pull-ups performed.

http://www.aolhealth.com/diet/basics/metabolism-type?icid=main
An “interesting” read about nutrition. The best lies and stories of fiction tend to contain large amounts of truth and seem plausible.

Mission of the Day 2 Jul 09

Crossfit:
Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Crossfit Strength Bias:
Power Clean 1-1-1-1-1
then
Tabata Double Unders or Tuck Jumps
followed immediately by
for time:
50 weighted GHD sit-ups (25% body weight)

Courtney chillin’ with the bars.

Mission of the Day 1 Jul 09

Crossfit and Crossfit Strength Bias:

For time, complete the following three workouts in any order. No partitioning.

400m Barbell Overhead Carry (m:135lbs, w:95lbs)
50 Burpees
400m walking lunges

For those that object to the above, the other option is run 10K.

Push Jerk: The most athletic of the lifts