We will be meeting at the beach at 73rd Street at 6pm.
There is public parking at the lot between 72nd and 73rd on Collins or on 73rd east of Collins.
Bring water, sunscreen, a towel and clothes you don’t mind getting wet (a swimsuit). Call Dan for more information (561) 809 – 2858
Notes, tools, articles and ephemera:
- 2009 CrossFit Games Individual Final highlight reel by CF Overload from the main site.
- Planche and Front Lever progressions from the Dragon Door.
- Team USA Weightlifting website
- Dutch Lowy weighs in on the 2009 CrossFit Games.
Health LiftsBurgener WU10 squats, 10 pushups for three roundsWarmup135x5225x2315x1Then425x3430x3435x3440x1445x1450x1ThenGHDx6Weighted strict pullup 10# x13 rounds with one minute rest each
Finally got to Friday's workout5 hspu10 bench press (45 lb dumbells – all i had)15 pp (95)20 ring dips4 rds plus hspu, bench and 7pp5 rds at 21:49
back squats 3×5225,245,275bicep curls 3x15teadmill 5k 25:15
dude, biceps in the 8-12 range ONLY!!! what are you, training for a bicep endurance challenge?clean and jerk singles135, 155, 175, 185 (3 fails on the jerk), 175Weighted Pull Ups1.5 pood x3, 2 pood x3Beach WOD60 seconds on/30 seconds off x16sand sprints, lunges, water sprints, burpees, etc. followed by a good salt water soak. beautiful day at the beach.