Saturday, June 2, 2012

Saturday 6/02


WOD for the week...if you dare.

In 15 minutes, make it as far down the ladder as you can, of;
10 muscle ups
20 back squats (225#/155#)
30 hand release pushups
40 double unders
50 KB swings (55#)
40 double unders
30 hand release pushups
20 back squats
10 muscle ups




Thursday, May 24, 2012

Guest Blog Post

Hey everyone. One of my members from CrossFit Shadyside has created a blog about becoming a CrossFitter and she asked me to write a guest post (more like I insisted). After a long time deliberating about what to write about, I wrote a post about direction, and setting your goals. Take a minute to read it. I hope it motivates you.

http://crossfitdiana.wordpress.com/2012/05/24/guest-post-dave/

Sunday, May 13, 2012

May13th-20th

video
Some good insight on rowing technique.


Tuesday, May 8, 2012

May 6-12

video

Hope everyone has had a good first week home. Check this out before the next time you do pullups.

Monday, April 30, 2012

CrossFit.com

Hey everyone. Happy Summer! This summer the blog will only be updated weekly. Instead of daily workouts, I will try to share resources with you guys and information that I stumble upon that you can learn from. Everyone knows all the workouts seen on this blog are from CrossFit.com. If you need some resources for workouts, start there, or follow another local affiliate. If you are still in Pittsburgh and want to communicate with others that are still here, post on the site and others will see, also post your numbers so others can contact you. 

This week I want you guys to check out MarksDailyApple.com.  There is an enormous amount of information on here, mainly about diet. Most of you think Paleo is too extreme. Primal is the same basic principles with a little bit of leeway. 

They also have great recipes like Butter Stuffed Chick Kiev 



KEEP CALM AND WOD ON!

Thursday, April 26, 2012

Thursday 4/26


REST DAY. Study...maybe

Wednesday, April 25, 2012

Wednesday 4/25





U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.


"J.J."
For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up
Post time to comments.