Saturday, 03.06.10: 15 More New Friends!

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Another very successful day of "Share the Pain" yesterday with 15 unique visitors!  This ties our record of 40!  So will definitely be setting a new record by the end of today!  One day left of free CrossFit classes.  Make sure they get in here everyone!!!  The next round of Elements is filling quickly!
The Whole Foods Tour will be today at 10:30am.  Everyone will meet at the store at Town Square!  If you haven't downloaded the PDF's yet here they are again, Approved Food List and What Do I Eat.

NTOD

The following link is to the Live Primal: Fuels and Recipe Book.  This is an immense PDF with recipes and food lists galore.  If you are having trouble with your Paleo nutrition, this is something you need a hardcopy of!! 

WOD

Tabata the following movements:
Burpee
Sit Up
Wall Ball
KB Swings

Perform each movement for 20 seconds on and 10 seconds off at 4 intervals of each.  Post reps per interval and total reps. 

CFPWOD

Max Height Box Jump

"Banshee"
For Time:
250m Row Sprint
--then--
4 rounds of:
5 Thrusters, 135#/85#
7 Burpee Laterals
9 Toes to Bar
--then--
250m Row Sprint

7 Comments:

1. Only 4 intervals?? Lets share a little more pain and make it 8 intervals (like the WOD from earlier in the week)!! Or just make a second round optional. Zach/Joe what do you think?
Comment by Josh Stieve — March 5, 2010 at 8:57pm
2. Tabata intervals can be as intense as you want them to be. If 4 minutes seems to easy, then you better be getting BIG numbers every 20 sec. when you are working.
Comment by Travis S. — March 5, 2010 at 9:24pm
3. Josh, if you can finish this workout with a score above 140 total reps, not collapse upon completion, and then promptly walk around the gym yelling "I am the CHAMP!" - we will then know if "only 4 intervals" was enough...
Comment by Zach@CFLV — March 5, 2010 at 10:19pm
4. Guess you didn't like the idea.
Comment by Josh stieve — March 5, 2010 at 10:40pm
5. Let's try this one on Sunday and then you can do 8 intervals!
I'll even hold the watch :)
Hugs.
Comment by kona — March 6, 2010 at 10:22am
6. I'd say 4 intervals is enough. Sure, I've been away from CF for a year and a half, but I can barely straighten my arms, and forget about getting my arms straight above my head. I'm takin a few days off FML
Comment by Omar Rasmussen — March 6, 2010 at 7:17pm
7. Hey guys... Jennifer Smith (who is now crossfitting at Crossfit Maximus) is doing amazing at her sectionals competition this weekend at the Arnold Classic. Send her good vibes for the final event!!! Here's the link to the scores... http://scores2010.crossfit.com/scoring/ohio-in-ky-mi/
Comment by Nicole — March 7, 2010 at 12:55pm

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