CF Conditioning 4.23



Tester: 1 K Row for time



250 M Row

10 Situps

10 Supermans w/ 2 second Hold

10/10 Anchored Russian Twists


Post WOD:

Monster Walks & Rotator Cuff

Day 3 Sugar Free


Day 3 – The next few days are going to get tough.   If you spent the last week eating and drinking as much as you could knowing you were giving it up for 21 days, the next few days will definitely be tough.  You may have headaches, fatigue and feel like you’ve been hit by a truck.  This is normal and all part of the process.   Your body is adjusting and for some it may take longer than others to feel normal again.

Make sure to eat enough especially fat, drink plenty of water and relax.   You will get through this!

Something to help with the cravings.   One of my favorite recipes – leave out the maple syrup it’s not needed.

Stay strong!    It does get better.

WOD 4.23.14



CrossFit Nurses Challenge on May 10th  Register Here


A.  Frankenstein Squat 3-3-3-3 @ 23X1 tempo

*focus on upright posture here

*keep load moderate


B.  Dip Drive 2-2-2-2

*use 110% of your push jerk


C.  EMOM10

1 Squat Clean Thruster + 2 Thrusters

*moderate loading here


D.  AMRAP 10

100m Run

7 T2B

WOD 4.22.14

film crew

The Film Crew for the Master’s Qualifiers!  Thank YOU!

A.  Deadlift 3-3-3-3

* All 4 sets at a HIGH Load (Heavier than last week)

* Any grip and TnG, no pause on the floor, keep the posterior chain engaged the entire time, no drop

*rest 2 minutes between efforts


B.  4 sets:

HSPU Clusters 2.2.2  (*Ext ROM)   (L2 KB 1 Arm Press R/L 6 each arm)

*rest 90 seconds between sets



5 Power Snatch (75/55), (L2 65/45), (L3 KBS)

10 Wall Balls (20/14) *scale for Full ROM

REMINDER:  Endurance Running/Rowing Tonight at 4:30 PM

CF Conditioning 4.21



5 Front Squats

AMRAP Burpees


Tabata Mash:


Push Press


Great Job this morning guys!! Remember class tonight is at 6:30!