8.25.2010

*NEW* CFL Mens T-SHIRT


Get some or at least 1!!!!

The front features a distressed get some.
While the back is the distressed CFL logo.
Only while limited supplies last.



Men's Sizes





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CFL 8.25.10 W.O.D.

Max Effort Good Mornings

5 Rounds
5 Deadlifts 305m/185f
10 Burpees

Rest 3:00
Barbell Rollouts 3 x 10

Get Some.
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8.24.2010

1,000 AIR SQUAT CHALLENGE - SPONSOR!!!!!

SICFIT SPONSORS THE CFL & ATHLETE EGO
1,000 AIR SQUAT CHALLENGE

SICFIT is awarding FREE APPAREL to the fastest time
on our 1,000 Air Squat Challenge. That means start to finish folks.
Check out the challenge below on the blog
&
Check out SICFIT for their badass content, attitude and apparel.

GET YOUR LEGS READY CAUSE ON 8.27.10 IT IS ON!!
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CFL 8.24.10 W.O.D.

Press 5 x 5
Push Press 3 x 3
BB Face Pull (High Pull) 3 x 8 - 12
DB Kroc Rows 2 x Max R/L
Weighted Back Extensions x 30

Get Some.
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8.23.2010

1,000 AIR SQUAT CHALLENGE

&

On Friday, August 27th Athlete E.G.O. and I are bringing you the "1,000 Air Squat Challenge". You have from 12:00 a.m. to 11:59 p.m. on 8.27.10 to complete 1,000 Air Squats. This will be a World Wide Challenge. The challenge can be followed through the Twitter hashtag #1000Squats. The first person to video tape ALL their squats and send it to me and Jorge will win an $25 Elite FTS gift card. (Note: The video taping is optional, just for those trying to win the gift card.)
The winner will not be notified till day's end. Obviously because we want EVERYONE to finish.
Check out EliteFTS and the gift card here ..... http://bit.ly/chfs7y.

Here is an instructional video with the proper cues
on how to air squat:



Find Jorge Sanchez on Twitter @AthleteEGO &
more on me @JoePetrusky.
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CFL 8.23.10 W.O.D.

Tabata Box Jumps
Tabata KB Front Squat
Tabata KB Push Press
Tabata KB Squat Thruster

Tabata is :20 sec on; :10 sec off; 8 rounds per exercise.
Use one kettlebell throughout the duration of the workout.
Alternate hands during each :20 set.

Get Some.
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THE GREATEST BACON RECIPE CHALLENGE - RESULTS!


The emails, tweets and linkedin messages have come in for a week now. And the final results are in. I was very happy to see some well thought out and delicious recipes. Some cracked me up, some looked not so great and we had a few repeats. But the winner is the ....

Michael Whities
Hamburger Turtles


HE CALLS IT BACON EXPLOSION!!

And he is our winner of a
CFL T-Shirt & OMAHA STEAK BACON!!


Here is the exact primal recipe Michael sent to me ...
ENJOY, I know I am!! (No turtles were hurt during this challenge)

Handmade ground beef patties, topped with sharp cheddar cheese, wrapped in a bacon weave, then the next step, add hotdogs as the heads, legs with slits for toes and tail.

Next step. Place on an oven rack, covered loosely with foil and baked for 20-30 minutes at 400 degrees. A little crispy, not too crunchy....

STAY CONNECTED FOR THIS WEEK'S CHALLENGE ......

Find more info by following me on Twitter @JoePetrusky.
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World Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, , flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or Six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports . - - Coach Greg Glassman, Crossfit Founder.