WOD
Griff

WOD
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
(Motive)
Are you giving it your all?

Thursday 03-11-10
Why are you here?
WOD
4 rounds for time of:
20 inch Box jump, 30 reps
30 push-ups
1.5 pood Kettlebell swing, 30 reps
30 pull-ups
30 Wallball shots, 20 pound ball

rEsT AnD Re-ReAd...( P3) Questions To Ask Yourself Before You Train (Or do anything)

From Jon Chapman

A couple of years ago we posted a few of questions on the white board for people who train with us.

Tuesday 03-09-10
WOD
Clean and Jerk.
10-5-3-10-5-3-10-5-3 reps
1. 30 seconds rest between sets.
2. load light, moderate, and heavy.
3. Plan ahead of time transition quickly Use push jerk instead of split jerk. It's faster.
5. Breath.... deeply.

Motive...( P2)

Every moment in time is an opportunity to check if what you're doing is really what you want to be doing.

* Class # 8 of the F3 Trainer Course Starts Tomorrow. ( See you in the Gym)

Monday 03-08-10
Warm Up
5 rounds of 5 pushups, pullups, situps, squats
5 minutes of Sampson Stretch
WOD
Row 250 meters, 10 burpees
with 30 second rest between rounds
7 rounds



Questions To Ask Yourself Before You Train (Or do anything)
( P1) Doug Chapman
The idea was to have people consider their motivations, what they were doing, why they were doing it, and as a result assess their commitment to it.

Saturday 03-05-10

CrossFit Endurance Certification - Jacksonville FL - May 8-9, 2010
Saturday, May 08, 2010 - Sunday, May 09, 2010

CrossFit East
WOD
Find a nice trail. Dont worry about the time, set your mind on cruise.
Just chill. for about an hour.

Then come back Stronger.

Friday 03-05-10



WOD
Front Squat 10-20-5-10-20-5
185, 145, 185, 145,157,185

Thursday 03-04-2010



WU
PVC Pass Thrus
Sampson Stretch
5 minutes

WOD
Five rounds of:
Hang Clean 12 reps
12 Dips