CFL 9.03.2010 W.O.D.

Torture Devices

Max Effort Sumo Deadlift

DB Bulgarian Split Squats 3 x 8 - 12

100 Meter Sprint/Row
15 Box Jumps
7 Rounds

Get Some.

CFL Links of the Week

Check out my man @MWhities and his blog One-Arm Strength. He is making some serious changes in his life and proves that anyone can stay strong.

Web Smith of @SICFITdotcom and The CrossFit Chronicles tell us "Why CrossFit Needs Zach Even Esh to Stay." And with a little help from our comments Zach is maintaining his CrossFit affiliation. Also check @ZEvenEsh's Twitter and blog for three solid posts from the week.

@RobbWolf does an interview with T-Nation. Is the Paleo Diet blowing up or what?

Read "Is Google taking on Facebook"?

Should I open a Facebook Fan Page?
No, I am asking. . . should I?

My client @StephenGill is a successful online media entrepreneur. Each day he shares great links on social media success and more.

And lastly make sure you check out this SICFIT Production: THE MOVNAT TEASER featuring @ErwanLeCorre.

If you have any links you would like to share post them in the comment section or tweet them over to me @JoePetrusky.

CFL 9.02.10 W.O.D.

3 Chinups
5 Pushups
15 Weighted Situps
AMRAP 20:00

Get Some.

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

Get Some.

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

Get Some.

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

Get Some.

Valley CrossFit Killing the 1000 Squat Challenge

Get Some.