Squatch

R&R

Rest. Relax. Recover. Recharge. We are back from our week of R&R and can’t wait to welcome everyone back into the gym. I will be at CrossFit Seattle today for an Olympic Lifting seminar with Coach Mike Burgener and spending time with lots of PVC work on cleans and snatches (and burpee penalties). This will help us to school you in the basics of the most explosive and technical of barbell lifts.

Enjoy your Sunday. We will be ready for you all.

Miler

Run 1 mile for time.

Post results to comments.

We’re baaaack!

Walking Death

For Time:

400m Walking Lunges

(Hint, it’s a 1/4 mile or one lap around a track)

Post results to comments.

Do not make the mistake of underestimating this. Gently let the knee kiss the ground. Keep the toe box out in front of the knee. Rest in place. No hands on knees while walking. Stretch after!

Max Effort

Stick with it while we are gone this week!

Max Effort Reps for 2 min of each:

Push-ups

Sit-ups

Burpees

* Rest 1 minute between exercises

Score total number of reps in comments.

Runny Squats

4 Rounds for time of:

400m Run

50 Squats

Post results to comments.

Great video on what is the CF Community:

2009 CrossFit Games: CrossFit Community by Marty Cej and John Buffone

Push, Sit and Squat

Enjoy the bodyweight WOD’s while we are closed this week. The mice will play while the cats are away!

5 Rounds For TIme:

25 Push-ups

25 Sit-ups

25 Squats

Post Results to comments

"Griff"

For time:

Run 800m

Run 400m backwards

Run 800m

Run 400m backwards

Post results to comments.

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

CrossFit Cabo

For Curtis and Deb´s amusement:

Rest Day

Rest. If you did the 100 burpees yesterday than take a well deserved day to recover, refuel, and get stronger. If you skipped the burpees then WHAT ARE YOU WAITING FOR?! 3-2-1 Go!

New T-Shirt design:

Post thoughts to comments and let us know if you want one.

We are planning to put in an order at the end of the month. Men’s and Women’s shirts will be American Apparel Track Shirts and be a Poly/Cotton/Rayon blend that fits like an Under Armour Tech T (Not tight and lightweight for working out). Women’s will be a “ladies” fit.

I love burpees!

Today’s WOD is epic suck. Just do it!

100 Burpees for time

Post Results to Comments.

While we are wasting away in Margaritaville, here’s some pics that make us laugh.

“All bow down to the great Jorge!”

Rob’s record 2k row leaving bodies in his wake:

Crab Walk:

What CrossFitters do when they get together:

Notes:

Jim and Curtis mentioned getting a group together for a park WOD next Saturday while we are gone. Contact either through the comments section if you are interested to coordinate a WOD and link-up.