JM/ Samson Stretch 3 x 3
200m run
5 burpees
10 kb snatches (each arm)
15 pullups
2 rounds
Skill Work
Overhead Squat- grip/ overhead position/ depth
CrossFit WOD
30 Overhead Squats
450m run
3 rounds
last done Oct 15 2009 (click for results)
Announcements:
- Please sign up for your class
- Dec 5, 2009 - Lumberjack Memorial WOD (click for more info). Please sign up for this WOD it is a special wod and will be done at 10am. Click here to make a donation to the families who were devastated by this incident.
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"We do not quit playing because we grow old, we grow old because we quit playing."
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Here is a snapshot of our grocery shopping. If we are good this should last for the next 3 days. Once you lock in what you like and can eyeball your food portions the nutrition part of your training is not that difficult. However, it does require discipline in the beginning to stay on the right track. Stay tuned for more grocery shopping pictures. Also let's see what your grocery list looks like.
Question of the day:
What does your weekly grocery shopping consist of?
| Nick | 19:17 | rx+ ( approx 550m) |
| Janece | 16:41 | rx |
| Meredith | 18:35 | rx |
| Kris | 16:07 | rx |
| Lenka | 15:55 | rx |
| Dustin | 19:24 | rx |
| George | 13:02 | rx r.o.m last rnd (much better) |
| Jackie | 16:14 | 75# |
| Sammy | 16:23 | 75# |
| MC | 18:38 | 75# |
| Ed | 19:31 | 65# |
| Mark | 17:15 | 65# |
| Ron | 16:19 | 65# |
| Eddie | 15:34 | 45# |
| Delia | 17:00 | 53# |
| Georgia | 12:33 | 45# |
| Gail | 19:41 | 45# |
| Red | 14:43 | 45# |
| Leslie | 13:20 | 35# |
| Jamie | 16:33 | 35# |
| Steve | 11:05 | 35# |
| Elvia | 13:49 | 35#-25# |
| Jules | 14:20 | 25# |
| Shabi | 16:59 | 33# |
| Sonia | 19:36 | 15# |
| Shawn | 12:45 | 45# (400m) |
| Arvinder | 17:28 | 35# (400m) |
| TJ 2 | 16:12 | 25# r.o.m |
| Doc | 14:00 | 75# 2 rnds |
| Jeff | 21:09 (DNF) | 75# |
| Vince | 21:23 (DNF) | 65# |
| On-Ramp | ||
| Dan | ||
| Alan | ||
| Cory | ||
| Misc WOD | ||
| L | ||
| Z | ||
| Andrew |
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