October 2010

Athlete's Choice For time: 21-15-9 kettlebell swings – 32kg (24kg) pull-ups         shedkicker "Diane" 21-15-9 deadlifts – 225# (155#) handstand push-ups   crossfit.com    ((starting October 18th, we will be open 5:30-7:30am, 3-9pm Monday thru Friday, normal Saturday hours))

Athlete's Choice 5 rounds for time of: 6 power snatch – 115# (75#) 400 meter run     For time: row 5000 meters   crossfit.com ((starting October 18th, we will be open 5:30-7:30am, 3-9pm Monday thru Friday, normal Saturday hours))

  "Cindy" Complete as many rounds as possible in 20:00 of: 5 pull-ups 10 push-ups (hand release) 15 squats compare scores to 06/26/2010       crossfit.com   FireBreather WOD going down today/tonight! FBWOD Criteria posted in yesterday's comments.  Evil "Cindy"! will be posted on the board today, stats to be posted at the end

Athlete's Choice Complete as many repetitions as possible of: 5:00 of wall ball shots 4:00 of sumo deadlift high pulls – 75# (55#) 3:00 of box jumps – 20" 2:00 of push press – 75# (55#) 1:00 of kettlbell swings – 24kg (16kg)         shedkicker 10 rounds for time of: 15 calorie row 15 double

100 burpees for time every minute on the minute, perform three 95# (55#) overhead squats, starting with minute zero. 25:00 time limit, so keep moving!     crossfit.com

Chili run today at Kitattinny State Park… …only 8 miles!  But for a great cause!! We will be there to cheer on Janine and Scott as they tackle the trails, and to promote our Amazing Grace Event.         Thanks to Kevin and Brendan for holding down the fort for us yesterday.  Nice

12 minutes: 2000 meters – rower bodyweight deadlifts goal: you have 12 minutes to accumulate 2000 meters on the rower, and complete as many bodyweight deadlifts as possible.  The ultimate goal is to get the most deads on the board!! compare scores to 06/24/2010         Firebreather WOD starts at 11:00-ish AM, check

Athlete's Choice For time: 100 overhead squats – 95# (55#) ((perform 3 burpees every minute on the minute, starting with minute zero)) compare scores to 06/25/2010        shedkicker For time: 21-15-9 chest to bar pull-ups handstand push-ups   crossfit.com  DP's Dinner: Chicken stuffed with spinach and fresh salsa, mixed green salad with all natural

3 rounds for time of: (25 minute cap) 400 meter run 50 ring push-ups         Post-WOD Meal: My standard: 3 eggs with sweet potatoes and cinnamon Perfect balance of starchy carbs and protein to refuel after training.  No pretty Tic-Tac-Toe placemat seen here, as it is usually eaten right out of the

Athlete's Choice "Elizabeth" 21-15-9 squat cleans – 135# (85#) ring dips compare scores to 06/09/2010       shedkicker 10 rounds for time of: 5 thrusters – 135# 30 double unders   crossfit.com