Team WOD Saturday!

Quote of the Day

”Any fool can criticize, condemn, and complain and most fools do.”

-Dale Carnegie

"Team WOD"

120 Clean and Jerks, 65/95

120 Burpees

120 Deadlifts, 115/205

120 Wallballs, 12/20

*teams of 4

*each member will work at the same time at a different station

CrossFit Journal 64

CrossFit Endurance Reading Material

Happy Birthday Deb Pass!

Quote of the Day:

"No one ever drowned from their own sweat"

- Lou Holtz

(CrossFit Fort Vancouver Ranked #1 Overall)

Strength

Power Clean

3 x 5

Metcon

"Deb's B-day WOD"

Complete 6 Rounds of:

5 Clean and Jerks, #135/#95

30 Box Jumps

The Disposable Heroes Project: Part 1

by Brian Mckee

“I haven’t ran more than three miles in four months.”

That statement was spoken by former Marine sniper Brad McKee of CrossFit Hammond shortly before he attempted a 100-mile run as part of his Disposable Heroes Project. Trusting in his determination and CrossFit training, McKee set out to run from the outskirts of St. Bernard Parish, La., to downtown Hammond on April 3, 2010, all in hopes of raising funds for wounded warriors and their families.

Read More......

WATCH VIDEO

It's Almost Too Late to Join the "Looking Better Naked Challenge"

Quote of the Day:

"We will often find compensation if we think more of what life has given us and less about what life has taken away."

- William Barclay

Join the "Looking Better Naked Challenge"

Complete as many rounds in 20 minutes as you can of:

95 pound Clean and Jerk, 15 reps

Run 400 meters

CrossFit Bodyweight Workouts

Summer time is coming and you know what that means.  Not a lot of time is going to be spent in the gym.  There will be a lot of out of town trips, hotel stays, beach visits, etc.  You get where i'm going.  But why does the workouts need to stop?  The correct answer is, "They don't need to stop!".  In this article there is a list of all the "bodyweight workouts" of CrossFit.  Print this list of workouts so you can take with you every where you go so there are no excuse on why you couldn't workout.  No gym required!

7020lb Elephant

3/1/10

“7020lb Elephant”

Clean Jerk, #135

"CF Lite"

“5000lb Elephant”

Clean Jerk, #50

Today is an interesting workout.  Have you have you ever lifted a 7020lb elephant?  Well after the day is over you can answer this question with a "Yes!" 

One of most effective exercises for losing fat and gaining quality of lean tissue (i.e. muscle) is the clean and jerk with high repetitions.  This exercise spikes your growth hormones to it's highest point, which is really important for losing fat and perserving lean tissue.  Keep in mind though this exercise is not for the faint of heart.