02.08.10
Monday 01:39am

It's In The HIPS.

Workout of the Day

ALL LEVELS PROGRAM:

Warmup: Burgener Warmup / Speed & Agility Drills

5 ROUNDS FOR TIME

5 HEAVY THRUSTERS (#155 / 125)

5 MUSCLE UPS (3:1 Pull Ups / Dips)

400 M RUN Notes on Scaling:

* Scale Weights on Thrusters * Do 3 Pull Ups / 3 Dips per Muscle Up or do MU Transition from floor

LEVEL 1 PROGRAM: (10AM WOMENS / 7PM)

Warmup: Dynamic Stretch / Speed & Agility Drills / Review "Thruster)

5 ROUNDS FOR TIME

10 KB THRUSTERS (R ARM) (Rx is 24kg / 16kg - scale wt. as needed)

10 KB THRUSTERS (L ARM)

5 STRICT PULL UPS

5 STRICT DIPS

400 M RUN

Notes on Scaling: * Scale KB Weight as needed * Scale Pull Ups to Banded, Jumping, etc. * Scale Dips to Banded, Stationary, Jumping, etc. * Scale Rounds as needed for beginners

03.18.10
Thursday 05:41am

nike shoes

02.09.10
Tuesday 10:05am

staceyf

Rhino, awesome job. Your WOD was way harder than mine was Those MU transitions from the floor I was doing were a poor excuse for a muscle up, and not nearly as hard as the 15 pullup/dip alternative. I should have made myself do 15 transitions ... but of course, I didn't. I feel like such a slacker.

02.08.10
Monday 08:31pm

Rhino

That WOD was a beast!!!
I struggled to RX it but pulled through.
Thanks to Micah and Stacey for running that last 400 meters with me for shits and giggles.
My quads are already on fire!

02.08.10
Monday 05:30pm

ian

is that the guy from Jersey Shore?

02.08.10
Monday 03:37pm

staceyf

Wait! I do have something! Something from the weekend, which I totally forgot about.

Since Crossfit is kind of like a cult ... a very fit cult ... I was thinking that we sort of need our own church. (I think cults have churches, don't they?) It would be called Church of the Cross(fit), and it will come complete with stained glass windows.

This will be the window that goes up in front, right behind the pulpit. I put it next to the real picture, for easy comparison.

http://i48.tinypic.com/iodwy1.jpg

02.08.10
Monday 03:26pm

Maloney

And there it is, truer words could not be posted Rhino!

Can't wait for the Mount Rushmore photo and come on, I know you can get that purse in there somehow!

Stacey, I think I speak for a few members when I say that the blog would not be a blog without your blogs! Never surrender!

02.08.10
Monday 03:21pm

sari

who can do 125lb thrusters????that seems like a lot
and stacey, i think we all do wait for you entertain us...

02.08.10
Monday 03:13pm

Marissa

This one is brutal!!!!!!! Well I thought so at least.. Can't wait to hear how it goes!

02.08.10
Monday 02:56pm

staceyf

Ah, yes, I'm back on the blog. I'm so rarely here, it's practically a novelty!

Doesn't anyone else have anything else to say? Why is it just ME here. I feel like a one man show, like everyone's sitting around waiting for me to perform some sort of a trick. Doot-doot-doodle-oodle oot doot do do!

Actually, I just tried to do a Crossfit Mount Rushmore but the only head I could get right was John Maloney as George Washington, albeit minus his purse. Chuckie and Rhino looked really fake, like they were cut out with scissors and pasted onto a mountain by a preschooler, so Mt Rushmore is going to have to wait until I have more time to figure it out. Turning people into stone is a complicated process.

02.08.10
Monday 02:03pm

Rob

staceyf, I actually did not coach this morning, but it's nice to see you back on the blog. My day is now more complete

02.08.10
Monday 12:12pm

rhino

and there it is

02.08.10
Monday 12:07pm

Melissa

This was a tough one for people like me that don't like running or pull ups. Great job this morning!

02.08.10
Monday 10:18am

staceyf

Why, because I'm not writing an encyclopedia on the Monday Morning Blog? I did enough damage over the weekend, polluting a high percentage of Gretchen's otherwise lovely Race Photos with running commentary. Now, I'm just trying to lay low.

Plus, I was waiting to hear what a great job you did coaching this morning! That kind of kicks it all off and gets me in the mood!

02.08.10
Monday 09:59am