admin

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  

For time: 1000 meter row 45 burpees 45 med ball clean wall ball shots 1000 meter row         Many times in a week, I will be questioned about diet… specifically mine, or what is best regarding our training.  So I decided to take this week and photograph some of my meals to

"Jack" Complete as many rounds as possible in 20:00 of: 10 push presses – 115# (75#) 10 kettlebell swing – 24kg (16kg) 10 box jumps – 24" (20")       crossfit.com A quote from the Monday Morning QB, DailyRecord.com… "—Best Player You Might not have heard of: Jefferson's Brandon Coveney is becoming a difference maker

Amazing Grace Sign-Up: To participate in Amazing Grace, and receive an Amazing Grace T-shirt, please make your $35.00 donation before October 6th, 2010. Click here for more details.       Rest Day or Run 5/10K Skylander 5/10K Challenge Sussex County Community College Campus     crossfit.com     check out the firebreather album

For time: 800 meter run 30 push press – 95# (55#) 400 meter run 30 ring dips 200 meter run 30 knees to elbows       FireBreather goes down at 11:30AM!  Check yesterday's comments for criteria. got a lot of great fb photos, will put them in an album and post it on Sunday!

    5 rounds for time of: 20 GHD sit-ups 20 deadlifts – 185# (135#) (compare scores to 07/21/2009)         crossfit.com

Athlete's Choice For time: 1000 meter row 30 wall ball 15 burpee box jumps – 24" (20") 20 wall ball 10 burpee box jumps 10 wall ball 5 burpee box jumps       shedkicker For time: 12-9-6-3 squat snatch – 95# (55#) muscle-ups ((sub "L" pull-ups for muscle-ups)         crossfit.com