CrossFit Daytona

workout:
200m uneven farmer carry (50/35, 35/25)
12x pull-up
6x ring dip
post time to comment

 

 

workout:
1-6 pull-up/push-up/squat ladder
then:
15x 20/10 thruster @ bar
then:
2 sets
4x 250m row w/30 sec rest

the 0930 crew gettin some

lynn finding a "comfortable" place to "rest"

"i think i'll go 45#"

the grind

Deadlift

workout:
3x
samson stretch
10x pvc goodmorning
10x pvc deadlift
10x push-up
10x sit-up
then:
Deadlift
10-10-10
8-8-8     (go up progressively.  rest only long enough to add #)
5-5-5
then:
3 rounds for time
5x deadlift @ heaviest 5rm
8x push-up on bar
10x KtE
post load and time to comment

 

 

workout:
cfwu x 2
then:
4 rounds
400m run
25x push press @ bar
50x squat
post time

Snatch

workout:
800m run
then:
Burg warm up @ bar
then:
snatch
5-5-5
3-3-3
take 1-2 min rest between sets.  the emphasis today is not weight, but speed.  work the pulls, and get comfortable hanging out at the bottom, and then driving out of the hole.  Familiarity breeds contempt. 
then:
3 rounds
5x db snatch r
5x db snatch l
10x box jump
post heaviest load and time to comments

 

 

 

 

 

 

"Pain, I came to feel, might well prove to be the sole proof of the persistence of consciousness within the flesh, the sole physical expression of the consciousness.  As my body acquired muscle, and in turn strength, there was gradually born within me the tendency towards positive acceptance of pain, and my interest in physical suffering deepened." Mishima, Sun and Steel (1970).

1 YEAR!

One year ago Melissa and myself were putting the final touches on the box.  The Pull-Up bars had been fabricated and installed.  Bars, plates, med-balls had been delivered.  Flooring had been laboriously thought out and put down.  It was, logistically, complete.  But it wasn't complete.  What was missing was all of you, who have become part of our family over the last year. The community that we have grown, or, that has grown itself, is something that i value daily for so many reasons.  Thank you, all. 

workout:
cf warm up x 2
then:
amrap 5 min
15x db swing (50,35)
10x box jump
rest 2 min
amrap 5 min
15x db swing (50,35)
10x ring dip
rest 2 min
amrap 5 min
15x db swing (50,35)
10x burpee
every rep counts, post in comments

 

 

 

workout:
2x
samson stretch   
15x squat jump
20x mt. climber
20x butt kick
then:
1600m run
rest 3 min
800m run
rest 2 min
400m run
rest 1 min
200m run
rest 30 sec
100m run
post times to commments

 

 

Angie

workout:
"angie"
100x pull-up
100x push-up
100x sit-up
100x squat
post time to comments

9:30 am crowd