September 7, 2009

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CFWU

4 x 400

September 6, 2009

John repping out push-ups. Try and bring that lower back up next time buddy.

Alright guys, I need a head count of everyone who is going to Oakland County CrossFit for FGB4 on the 26th. Post to comments if you are going. Remember there is a mandatory $20 donation.

Also, spectators are asked to give a $5 donation to the cause as well.

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CFWU

10!

135# Power Clean

HSPU

September 5, 2009

FGB4. It's 3 weeks from today. Are you doing all you can to prepare for it?

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Rest Day.

September 4, 2009

Everyone wish Norm a happy 26th birthday!

Also thank him for the pain inflicted on you today. :)

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Rest Day

Or.

CFWU

"26"

For Time:

26 pull-ups

26 squats

26 ring-dips

26 squats

225# deadlift, 26 reps

26 squats

26 knees to elbows

26 squats

26 ring push-ups

26 squats

September 3, 2009

The Forge Apparel

You need to quickly make an account in order to see the shirts. Let me know if you guys want anything else made up. Post a slogan to comments.

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CFWU

"Tabata Something Else"

Complete 32 intervals of 20 sec on / 10 sec off. Each exercise will have 8 intervals in the order of: Pull-ups, Push-ups, Sit-ups, Squats. Total reps count for score.

September 2, 2009

Good effort man - so close!

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CFWU

For Time:

50 Ring dips

Run 800 meters

50 Ring dips

Run 800 meters

50 Ring dips

September 1, 2009

Nutrition - lays the molecular foundation for health and wellness

Strength and Conditioning - builds capacity in each of the three metabolic pathways beginning with aerobic, lactic acid and phosphocreatine.

Gymnastics - establishes functional capacity for body control and range of motion

Olympic Weightlifting - develops the ability to control external objects and produce power

Sport - applies fitness in a competitive atmosphere with more randomized movements and skill mastery

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CFWU

Overhead Squat 1-1-1-1-1

Front Squat 1-1-1-1-1

Back Squat 1-1-1-1-1

Try to increase weight for each set.