Sunday, January 31, 2010

31 Jan 10
Sunday
Warm-up
3 rounds
10 x Overhead squat
10-20 x Pullups
20-30 x Pushups
25 x Hollow rocks

Strength Work
weighted dips or bench press
deadlift
3 sets of 5 reps start your cycle over and begin 5lbs heavier than 4 weeks ago.

WOD
5 rounds
Run 400 meters or Row 500 meters
15 x Thrusters 95lbs men/65lbs women
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Posted by makutdaf at 7:52 AM
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4 comments:

Anonymous said...

Hey Mike I'm sorry to do this on your blog I didn't have email. Not sure if you have been told or if you even knew him. One of our ECCFitters lost their life in Afganistan on Friday. JP Thompson.
Him and his wife Emily are part of the SF & Crossfit family. There is supposed to be a WOD in his honor on mainsite this week.
Katie Keller

January 31, 2010 at 2:17 PM
Anonymous said...

Katie, Thanks for the note, H sent an.email yesterday. I knew JP very well , he used to atend my 6am class. He would regularly send me emails from downrange. America lost one of the good guys and we wonLt be able to replace him. Thanks again for the note and I'll keep Emily in my prayers. MP

January 31, 2010 at 4:39 PM
Anonymous said...

weighted dips 55 lbs x 5 reps
deadlift 335 x 5
WOD: 17:08
MP

January 31, 2010 at 6:30 PM
Anonymous said...

bench press 140 x 5
Deadlift 255 x 5
WOD 17:24
Jenn

February 1, 2010 at 9:21 PM

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