July 3 WOD

Comments (2) | |
HOLIDAY: SATURDAY, JULY 4 -- we will be open only for our 9am workout  (no 10am workout)

Buy-in
Row 1000 meters
15 Push-ups
15 Squat jumps
15 Pull-ups

Burgener Warm-up

WOD
AMRAP in 20 minutes:
5 Thrusters  95/65
7 Hang Power Cleans  95/65
10 Sumo Deadlift High-pull  95/65

Post rounds to Whiteboard.

Cash-out
100 Sit-ups
Stretch for 3-5 minutes

bmacunscared.jpg
This pic is of Brian MacKenzie, founder of CrossFit Newport Beach and CrossFit Endurance. Check out the definition of unscared and ask yourself:  AM I UNSCARED?
| Posted July 2, 2009 5:11 PM

2 Comments

Speed said:

For everyone needed some help with the Food Challenge this month. Here's some links. Aric ( I hope I didn't butcher the spelling. ) says this works great & is free. It's all on line and you can print it out each evening for the next day.

http://www.livestrong.com/thedailyplate/

This is a simple food log you can print out, very basic.

files.me.com/ryanrspeed/rbueqd

Last but not least, a spreadsheet to help track everything. Very Zone & Paleo user friendly. Jim Marrino says he tweaked it to give him his actual blocks eaten, ask him about it.

files.me.com/ryanrspeed/xey9vw

I'm going to post this in a few different days comments. Hopefully it will help out.

July 3, 2009 9:18 AM
Jackie said:

Hey Ryan - Found the livestrong info but not the other two. Would like to see them. Can you re-load link or send me the link? keakai412@yahoo.com Thanks!

July 5, 2009 6:51 AM

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