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Wednesday’s WOD:

4 Rounds

3 1/2 minutes to complete:

15 Overhead Squats
200m Run
25 KB Swings
Box Jumps for REPS

REST 30 seconds between rounds

results:

Allison Belger, who placed 1st in the CrossFit Sweat Shop Masters Event in October 2009, recently wrote an article that was published in the CrossFit Journal.  It’s a great article that talks about what CrossFit is like for the 40 and up crowd.  It also includes her account of the three events she competed in at the Sweat Shop Masters Event.

“But CrossFit changes everything. It taps into those parts

of our psyches that house competitive instincts and fuel

our physical pursuits. It calls upon dormant hormones

and startles to awareness the athlete in all of us. With

each WOD, we are forced to decide how hard we will

push, how fast we will go, how much we will lift, how well

we will move. Unlike our contemporaries gliding on the

elliptical machines with magazines in hand, we cannot

go through the motions of our exercises while thinking

about something entirely unrelated.”

Read full article here.

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Wednesday’s WOD:

A.) Deadlift
3-3-3-3-3

B.) 3 Rounds
21 Box Jumps
15 Knees to Elbow
9 Handstand Pushups

results:

The order for the new sweatshirts will be placed first thing Monday morning.  Only a limited number of sizes will be ordered.  If you want one be sure to place your order by Saturday.  You can email me your request, or write it on the whiteboard at the gym.  Sample sweatshirts that have been through the washer and dryer are available at the gym to help determine your size, as well as which color you prefer.  Cost will be $45, due upon delivery.

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Monday’s WOD:

As many rounds as possible in 15 minutes:

12 Summo Deadlift High Pull
6 Single Arm DB Thruster
6 Burpees
6 Single Arm DB Thruster
9 Pullups

results:

Nathan and members of CrossFit Adventure after a recent workout at the Sweat Shop.  Be sure to check out his current post which I’m sure will be just the first of many informative posts on nutrition.  The CrossFit Adventure blog has just gotten under way, check it out here.

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Friday’s WOD:

“Barbara”

5 Rounds

20 Pullups
30 Pushups
40 Situps
50 Squats

REST 3 minutes between rounds

results:

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Saturday’s WOD:

4 Rounds

4 Minutes to complete:

403m Run
12 Front Squats
Burpees for REPS

*big thanks to Mike Minium of CrossFit Oakland for coming up with this, and many other great workout formats that I use

results: