Jan
01
2010!!!
By
Happy New Year!
Happy 2010 Everyone! Hopefully everyone had a great, safe night last night and is in one piece today. We’ll be back in full swing come Monday morning, so rest up this weekend!
Today’s Workout:
500 Air Squats for Time
4 Comments
January 1st, 2010 at 3:59 pm
Hey Migs…This is ALL you!
Memories my friend
January 1st, 2010 at 6:58 pm
Looking forward to Monday… I’m feeling saggy/ flabby everywhere
January 2nd, 2010 at 3:39 pm
The Claw’s 2010 Crossfit Goals
(Based on CPC Success Journal)
“Expert” Level
65 Push-Ups
90 Sit-Ups in 2 Minutes
30 Pull-Ups
48 Pull-Ups
100 Squats in 2 Minutes
20 Burpees in 1 Minute
20 Dips (Bar)
20 Toes to Bar
50 GHD Sit-Ups
10 Second Handstand
20 Second L-Sit (Rings)
13 Ring Dips
1 Muscle Up
7 Handstand Push-Ups
15 Skin the Cats
240# Squat (1.5 x BW)
160# Front Squat (BW)
320# Deadlift (2 x BW)
120# Press (0.75 x BW)
160# OHS (BW)
120# Snatch (0.75 x BW)
160# Clean (BW)
160# Jerk (BW)
160# Clean & Jerk (BW)
15 75# Push Presses
15 95# Thrusters
40 20# Wall Balls
400 m Run in 1:25
800 m Run in 3:20
1 mile Run in 6:10
5 K Run in 19:00
500 m Row in 1:34
1000 m Row in 3:25
2000 m Row in 7:15
40 Double-Unders
“Nancy” complete
Fight Gone Bad – 245
Fran 7:30
January 3rd, 2010 at 10:15 pm
Right On Claw, Way to get intentional!!