Power Snatch 80% 5x3

then, 30, 20, and 10 reps for time of:

Hip Extensions

GHD Sit-ups

Double Unders x2

Faces of Frustration, Agony and Disappointment

Slow motion videos from the Arnold Classic

Farmer's run:

March Challenge!

The Limbo King!

Can you see the steam rising off of Srikant after an early morning Tabata this?

Rest Day!

New photos up - 1st half of March 

March Challenge: The March challenge will be tomorrow! Please be prepared to go outside (briefly) rain or shine.

Paleo Kit Order: We'll be placing a bulk order of these late this week. Check out paleokits.org and email me with what you would like to order. All profits from Paleo Kits go to Steve's Club a non-profit CrossFit affiliate for teenagers in Camden, NJ.

CrossFit Happy Hour: Hang out after class on Friday, March 26, or swing by at 5:30 to enjoy a drink, some snacks, and talk smack about how good you're going to do in the . . .

Mock Sectionals: On Saturday and Sunday, March 27 and 28, we'll run the same workouts as the New York/New Jersey sectionals. More info on times and sessions to come when we find out how many workouts there will be. 10AM class will run as usual and may be one of the workouts.

A Vote for CrossFit

Common Sense Workout Tips

How Light Affects Our Sleep

Caption contest:

Front Squat 90% 5x1

then, "The Bends"

10 Thrusters at 135lb/95lb

20 Thrusters at 95lb/65lb

40 Thrusters at 45lb/33lb

80 air squats

Compare to 9 Sept 2009

Rob winding up for a ball slam:

Clean and Jerk 85% 3x3

then, AMRAP in 6 minutes:

6 heavy dumbbell Clean and Jerk

6 pausing hanging leg raises (no kip toes to bar, pause with toes or shins on bar 1 second)

PNF stretching primer

Your Calves Are Tight, Bro

To Train Rotation, Resist Rotation

A little sport specific training; Inish doing bike sprints in yesterday's Tabata intervals:

Tabata This!

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

Tabata This at CFLA

Have you checked out some of the videos at sicfit.com?  Chris Spealler explains the "Bar Muscle Up",  Rob Orlando does a 300lb thruster, and Sic Style.

P.J. sumo-deadlifting yesterday:

Deadlift 5x5

We're not going to the weightlifting meet this Saturday. Classes are on as per usual. 

Back Training for Weightlifting - Greg Everett

Stretching. After every workout:

Turkish Get-up 5x3

then, 3 rounds for max reps of:

Sandbag cleans - 1 minute

Ball slams - 1 minute

Plate thrusters - 1 minute

Russian twists - 1 minute

Rest - 1 minute

Jane looking tough and classy doing push-presses:

Push Press 3x3

then, 20, 16, 10, and 6 reps for time of:

Dumbbell Power Snatch (off the deck)

Pull-ups (if you can do chest to bar pull-ups, do them)

Weightlifting meet: Please let me know today if you want to go to the meet in Horseheads this Saturday!

Can you spot Wendy and Mark in this picture? Check out the bigger version on www.crossfit.com. Congratulations!

Rest Day!

The March Challenge will be on March 15th!

The Push-up

Virtuosity

Quality of Life, Not Leisure

All Other Things Being Equal: The CrossFit Fairness Doctrine