Entries by AVW

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WOD: 4.26.13

“More die in the United States of too much food than of too little.” ~John Kenneth Galbraith WOD: Row 2K 50 Sit-ups 50 Kettlebell Swings (1.5/1-pood) 30 Pull-ups

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Homework WOD

Everyday accumulate 10-minutes total in a full squat. “Squatting to Restore Spinal Motion and to Poop” with Kelly Starrett

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WOD: 4.25.13

“Your current safe boundaries were once unknown frontiers.” ~Anonymous   GPP WOD Demo with Foundation CrossFit Competitor’s  

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WOD: 4.24.13

“The most exhausting thing in life, I have discovered, is being insincere.  That is why so much of social life is exhausting; one is wearing a mask.” ~Anne Morrow Lindbergh    WOD: 8 Rounds for time: 50m Shuttle Sprint 10 Burpees 10 Tuck-ups 100m Sprint 60-second rest

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WOD: 4.23.13

Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, “I will try again tomorrow.” ~Mary Anne Radmacher   Skill: The Handstand Finding and Developing Your Handstand Push-Up Handstand Push-ups, Scales, Kipps, Strict GPP: Tabata Intervals of: Hollow Rocks Handstand Holds Ring Rows Ring Support Holds   Competitor’s: […]

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WOD: 4.22.13

“Promise me you’ll always remember that you’re braver than you believe, stronger than you seem, and smarter than you think.” ~Christopher Robin to Winnie the Pooh   WOD: Tabata Intervals of: Push press, (75/55) Jumping alternating Lunge   Mobility WOD: Solving front rack problems Cool Down: WOD Demo Front Squat  

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WOD: 4.21.13

“The third-rate mind is only happy when it is thinking with the majority.  The second-rate mind is only happy when it is thinking with the minority.  The first-rate mind is only happy when it is thinking.” ~Alan Alexander Milne   WOD: Row 500m 12 Deadlifts 21 Box Jumps (24″/20″) Run 400m 10 Pull-ups 20 Push-ups […]

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Paleo Challenge Starts in One Week!

“Food, one assumes, provides nourishment; but Americans eat it fully aware that small amounts of poison have been added to improve its appearance and delay its putrefaction.”~John Cage Begins in 6 Days! Thursday @ 8PM & Sat @ 11AM  Paleo in a Nutshell Part 1: Food Sign-Up Here

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WOD: 4.20.13

“You better live your best and act your best and think your best today, for today is the sure preparation for tomorrow and all the other tomorrows that follow.” ~Harriet Martineau     Partner WOD: 10-min Rowing for calories (alternate partners every minute) 4-min Partner Med Ball Throw Over Bar for reps 4-min Partner Med […]

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WOD: 4.19.13

My candle burns at both ends It will not last the night But ah, my foes, and of my friends- It gives a lovely light. ~Edna St. Vincent Millay       For time: 10 Shoulder Press 15 Overhead Squats 20 Push Press 25 Front Squat 30 Push Jerk 35 Back Squats Recommended Weight (115/75-pounds) […]

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WOD: 4.18.13

“It’s only when the tide goes out that you learn who’s been swimming naked.” ~Warren Buffet   Gymnastics Tips With Laurie Galassi: The Strict Handstand   CrossFit – Medicine Ball Cleans, Andrew Thompson