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Archives September 2011

30
Sep

Daily Workout 10.1.2011

  Strength Bench 5, 5, 5+ @ 65%, 75%, and 85% of 90% of your one-rep max. Metcon 10 rounds for time of: 12 Pullups 12 Burpees Post reps, weight, and rounds to comments. The ABCs of GMOs Water and Protein (via 70sBig.com) Watch CFDV member Eric Gocke on How Hard Can It Be on …

29
Sep

Daily Workout 9.30.2011

The Chief Max rounds in 3 minutes of: 3 Power Cleans (135/95) 6 Pushups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post total rounds completed for the workout. Epic Rap Battles of History: Gandalf vs. Dumbledore (Saucy language!) Is CrossFit Only For Maniacs?

29
Sep

SOS Habits Challenge – Week 1/2 Standings

The first two weeks provided a wide range of scores from the highest possible (one team had a perfect score), to the lowest possible (two teams had goose eggs). Three teams are currently tied for second, with several teams close behind. Great job everyone! Keep up with your habits and eat real food. Bonus Points …

28
Sep

Daily Workout 9.29.2011

Strength Deadlift 5, 5, 5+ @ 65%, 75%, and 85% of 90% of your one-rep max. Metcon Brianna’s Last Stand Run 800 meters x 3 Rest 2 minutes in between sets Post weights, reps, and time to comments. Six Dangerous Products Men Use – And What to Use Instead Eight Extreme Condiment Delivery Methods Brianna …

28
Sep

Daily Workout 9.28.2011

Another One Bites the Dust AMRAP 20 Minutes of: 3,6,9…infinity of Medicine Ball Clean (20/14) Dumbbell Push Press (35/25) Run 7m (must touch ground at ends) Hard rolls upscale to 30lb SlamBalls and Heavy Dumbbells. Post weights used and rounds completed to comments. “Another One Bites the Dust” is a song by the English rock …

26
Sep

Daily Workout: 9.27.2011

Strength Press 5/5/5+ @ 65%, 75%, and 85% of 90% of your one-rep max. Metcon 3 rounds for time of: 7 Muscle Ups (sub 2:1 Pullups and Dips for MUs) 50 Squats Post time and scalings used to comments. Don’t Go Nuts on Nuts Sexy Sax Man – Careless Whisper 

26
Sep

Athlete Spotlight: Kevin Belza

Name: Kevin Belza Nickname: Kev’n Age: 30 Occupation: Professional Golfer, Caddie Hometown: Gainesville, FL (Home of The University of Florida, my Alma Mater) Favorite WOD: Tie between Linda and all WODs I beat Tim Kaut at. Favorite lift: Tie between Front Squat and Power Clean. How long have you been CrossFitting? 17 months Which class time do you usually attend? 7:00 PM. I like …

25
Sep

Daily Workout: 9.26.2011

Metcon Run 800m 21 Snatch Grip Deadlifts (185/135) 50 Bar Jumps 15 Snatch Grip Deadlifts 50 Bar Jumps 9 Snatch Grip Deadlifts 50 Bar Jumps Run 800m Post time and weights used to comments. BPA in Canned Foods Could Become a Thing of the Past A Little Deception Helps Push Athletes to the Limit Thanks …

23
Sep

Will WOD for Beer: 9.24.2011

Come throwdown for a day of WODs with other CrossFit affiliates from Southeast and Central PA. WODs to be followed by wings, merriment, and of course, BEER! First WOD starts at 10 AM. WOD #1: Ground-to-Overhead Ladder This one will be run similar to the Thruster Ladder at the 2011 Regionals, with several bars in a …

23
Sep

SOS Habits Challenge Update – Score Sheets Due Monday (9/26)

Score sheets are due this coming Monday (9/26/11) by no later than 5:00 pm EST. Please email ONE score sheet per team. On this score sheet please list all 5 habits for each teammate under the Habits tab. On the Week 1-2 tab, please include your FGB scores, 1-rep max deadlift weights as well as …

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