Nov 30, 2010

maybe another rest day for me, i have to work and there is no one here to cover dispatching. probably best for my knees. That being said, today is day 2 of the Xfitone Paleo Challenge. I am accepting ideas for t shirt designs. I will be giving out free tees to the most improved Xfitter for the month of December and i will also give a free month to any Xfitter that participates in my program for at least 1 day in the month of December.

Also, many props to 81 for power cleaning 175 at the unnamed box in A-Town. i know he owes at all to XFITONE.COM. much respect!!!!!!!!!!!

Nov 29, 2010

Rest day for me, nice easy work out yesterday trying to loosen up the joints. Since, today is a Monday and it sucks, maybe today is a good to start the popular trend of a strict Paleo Diet. YEA!!!!!!! That means no beer! ThaT sucks arse, but it will be worth it: or will it. Stay tuned for the details. Oh 81, I am going to kick your ass!

Nov 28, 2010

WOD

5 rds
max dead hang pullups

3rds
400 m run
50 thrusters 45#
50 situps

Nov 27, 2010

WOD

21-15-9
95 bench
65 hanging cleans
100 m farmers walk

Nov 26, 2010

WOD

4 rds

200 jump ropes
25 thrusters
25 situps
25 scorpions
25 true pushups

Nov 22, 2010

warmup

3 rds of cindy
with 20 situps and 20 back extensions between rds

WOD
120 pullups
120 dips

Nov 17, 2010

WOD

100 pullups for time
3:00 rest
100 pushups for time

Nov 12, 2010

warm up
do something

WOD

10 rds

100 jump ropes
30 pushups

afterwards
100 situps
100 back extensions

Nov 11, 2010

WOD

6 rds
50 squats
15 pullups

after

4 rds
tabata l-sits-back extensions

Nov 10, 2010

WOD

5 rds

100 jump ropes
25 back ext
25 pushups
100 jump ropes
25 pullups
25 presses

Nov 9, 2010

WOD
50 squats
21 pullups, dips, half getups
75 squats
15 pullups, dips, half getups
100 squats
9 pullups, dips, half getups

Nov 6, 2010

Warmup

cfe

WOD

Death by Pushups

with a weighted vest.

Nov 5, 2010

First of all, yesterday was

Nick's birthday. Happy birthday to him!!!!

WOD

Please refer to Brandt Fitness/Crossfit website for the workout today.

10 Rds

15 kb swings

15 pushups

no sprinting for me, playing softball tonight

Nov 2, 2010

WOD

5 rds

10 pulls
20 pushups
10 deadlifts
20 situps
10 press
20 squats

after

60 scorpions