817.251.4748
607 W. Dallas Road Suite 1000 Grapevine, TX 76051

Monday 9/14/09


Posted // September 14, 2009

Monday 9/14/09

Posted by: admin    Posted date:  September 14, 2009  |  7 Comments

Thruster 3-3-3-1-1-1

Rest 5:00

5 rounds for time of:
10 pistols, alternating
12 Ring Dips
15 Pullups

Thruster
Pistols Part I, Part II, Part III
Ring Dips

“What if Bad Fat is Actually Good for Us?”

*Post loads and time to comments

7 Comments for Monday 9/14/09

Joey

sounds like a good workout today as always I will be rocking the 530pm class today
never done pistols before so no laughing at the lack of depth
and most importantly I am not the Kayne West of Grapevine Crossfit everyone needs there time to shine
? of the day
Would you want if you could take a crossfit pill and be great at only 3 things?
Running
clean
muscle up

Colleen

Didn’t make it this AM – sorry friends…was pretty sore after Saturday…inevitable rest day for me. I’m back tomorrow AM.

Have a super day friends.

Clean & Jerks
Snatches
Running

admin

Great question Joey. I pretty much agree with Colleen:

1. Clean & Jerk
2. Snatch
3. Anything involving a barbell with a substantial amount of weight.

Colleen,
No worries, you would have been the only one. Rain is a good reason to sleep in!

Bevin

DOUBLE UNDERS, HSPUs, and Muscle-Ups…wheres the magic pill!

See you birdies this evening.

Debbie G

Hey everyone
did a good cardio workout yesterday
my stomach has really been getting the best of me
which is why I missed Saturday
ran 20 minutes at about a 6.7 on the treadmill with
15 30 sec on 30 off sprints after at 8.5-9.2
felt really good
in an all day business meeting so will miss everyone
tonight
see you all 5:30 am
doubleunders
cleans
pullups

Joey

*Idea Feedback

A tracking system for how much work done on a weekly scale to track # of movements and lbs used
example of my first week of training recorded the movements only
30 squat cleans
30 GHD SITUPS
1MILE RUN
25 RACK JERKS
7 HEAVY POWER SNATCHES
75 PULL UPS
142 PUSHUPS
180 SQUATS
80 24IN BOX JUMPS
7 CLEAN AND JERKS
70 MED BALL CLEANS
70 BURBIES

THE IDEA IS TO HAVE A RUNNING TOTAL OF MOVEMENTS
EXAMPLE
START DATE 8/31/09
PULLUPS PUSHUPS BURBIES MILES RUN
150 170 70

Joey

SORRY HIT THE SUBMIT TOO EARLY

THE IDEA IS TO HAVE A RUNNING TOTAL OF MOVEMENTS
EXAMPLE
START DATE 8/31/09
PULLUPS PUSHUPS BURBIES MILES RUN CLEAN SNATCH
150 170 70 2 170 135

BOTTOM LINE IS I THINK IT PUTS YOUR WORK LOAD FOR ALL TO SEE AND TO KNOW WHAT YOUR PRS ARE AND SHOOT FOR THAT ALL SO TO PUT DOWN BENCH MARK WORKOUTS LIKE THE HEROS WORKOUT AND OTHER BENCHMARKS