9.02.2010

CFL 9.02.10 W.O.D.

3 Chinups
5 Pushups
15 Weighted Situps
AMRAP 20:00

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9.01.2010

CFL 9.01.10 W.O.D.

13-12-11-10-9-8-7-6-5-4-3-2-1
KB Swings
Burpees

5:00 Rest

20 GHD Situps
20 Back Extensions
1:00 Rest
3 Rounds

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8.31.2010

CFL 8.31.10 BEACH W.O.D.

Eric Crushing an Early Beach Workout.

Ring Pullups 8-7-6-5-4-3-2-1 (break as needed between sets )

Ring Skin the Cats 3 x 10

50 yard Over the Head Med Ball Tosses - Sprint Back with Ball

Ring Pushups 3 x 15

KB Farmers Walks 100 yards

Swings 2 x 25

Sand Sprints x 3

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8.29.2010

CFL 8.30.10 W.O.D.


Max Effort Close Grip Bench Press
BB Skull Crushers 3 x 8 - 12
BB Bent Over Row 3 x 8 - 12
Push Press 3 x 20 @ 135lbs (rest is done 0verhead)
50 GHD Situps

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8.28.2010

Valley CrossFit Killing the 1000 Squat Challenge



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8.27.2010

CFL Links of the Week

It has been a really great week for CrossFit Love. Culminating the week with today's "1,000 Air Squat Challenge" has been especially fun. Check out my @JoePetrusky Twitter page and the #1000Squats hash tag page to hear the conversations.

@JHashey from Synergy Athletics brings us a great article this week. In "What EXACTLY is Functional Training? Part 1." he talks about the true meaning of functional training and it hits the nail right on the head.

@EliteFTS brings us Mike O'Donnell's "My Back is Killing Me!" It talks about how a lifter can apply some simple proactive recovery techniques to rehab effectively.

"Social Media Grows Up" is a great article about how social networks can redefine your business. And remember to check out my @JoePetrusky Twitter page because I keep it fresh folks.

Learn from the pros with "Bench Kings." This article title should be pretty self explanatory.

Thanks to @SICFIT & @AthleteEgo for sponsoring this weeks challenge. And check out SICFIT's apparel line well cause its SIC.

And remember to tune into UFC 118, Saturday night in Beantown. WAR PENN!

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CFL 8.27.10 W.O.D.


1,000 Air Squat Challenge
24 Hour Challenge of the Heart, Mind, & Legs!
Click here to read my all day tweets &
Use the hashtag #1000Squats to follow along with everyone taking the challenge

Get Some.
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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.