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Back Squat 5-5-5-5-5 reps

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Nobody coaches the squat like Coach Rippetoe

Mike has added 40 pounds to his 5 rep back squat since we last squatted in November!  Nice!


Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

Scale as appropriate.

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Lance kb swing 

Lance Armstrong swings a kettlebell. In his garage gym.  What's that in the background?  GHD machine.  Squat rack.  Where are the circuit machines?

How does Crossfit compare to Marines OCS PT?

Robb Wolf: Review "Building the Gymnastics Body"

10 ways to recover after exercising

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

compare to 121308.  Post rounds to comments.


pic from CF No Limits in Steilacoom, WA.  Check the WOD. 

How to clean out your kitchen for your upcoming Resolution

Gym is closed today, but never fear!  We are open regular hours starting Monday, 12/29!  6am and 5:30 pm classes.

In the meantime, check out Heather's videos from Again Faster.  She's 32, mother of two, and she's in the best shape of her life, training an eighth of the time she used to (her words). 


Enlarge image

"Heather Keenan: Road to the 2009 CrossFit Games Part 3" by CrossFit Again Faster, CrossFit Journal Preview – video [wmv] [mov]

Run 800m (2 laps on a track).  4 rounds.  Rest as needed between rounds.

The lost week is almost over!  Enjoy the food, the family, the rest and relaxation! Monday the 29th, gym is open normal hours and we are going to get it on!

Think I've been coasting all this week?  You'd be wrong.  I've visited with Morgan at Crossfit Tacoma and Kurtis and Laurie at Rainier Crossfit for some awesome workouts!

Christmas eve workout


Merry Christmas

5 squats, 5 push-ups, 5 sit ups, 20 rounds.  For Time.


The Gym will be closed from Friday afternoon, 12/19 through Sunday
12/28.  I will post workouts that can be done at home or at a track so
that we can stay in shape over the week of Christmas. 

10 walking lunges, 10 push-ups, 10 rounds.  For Time.


These workouts courtesy of Eva T.  You can order her 2009 calendar here.  P.S.  She's over 40.

Article about Crossfit Vancouver Canada

10 X 100 m dash.  Rest as needed between sprints.

Hit the track today.


Crossfit Endurance

10 push ups 10 air squats and 10 sit ups, 6 rounds for time.

Go down to the local High School track and run some laps!  Gym is closed today.

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Tony cowden 11-08 cfe

Tony Cowden of Crossfit Wilmington

Why Fruit Juice Sucks

Full Body (Image) Training

Your Calves are tight, Bro

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