CrossFit Daytona

i am determined to define my life, even if it means i must terminate it. i am determined to finally do something that inspires me, even if the results of this pursuit forces me to realize my physiological limits.

for the first time i feel the power and potential of my life, and i know that to master it i must destroy it. my last moment...will be...my finest.
Frozen Man, Rollins Band

workout:
15x passthrough
15x goodmorning
5 minute double under
then:
squat clean thruster technique & review
then:
complete for time
10-1 squat clean thruster 115 / 75
35x double under
looks like: 10+35, 9+35. 8+35...etc

0730 class. 

workout:
500m row
400m run
15x passthrough
15x goodmorning
3 rounds of cindy
then:
4 rft
400m run
10x tgu 25f/50m
20x split jump
10x kte
post time

Molly from R.A.W.

MK CFD

Ross exploding in the split jump

Look at you, running 'round in your underwear. man, you look like a crazy person!

workout:
5 min row
15x goodmorning
15x passthrough
15x situp
then:
deadlift review
then:
deadlift 1rm: 1-1-1-1-1
then:
3 rft
10x deadlift @110% bw
25x box jum--must open hip tall and step off box
post 1rm and time

EXERCISE. TIMED by CF JAX

workout:
50 double under

21-15-9
pvc thruster
jumping pull up

800m run

then:
400m run
21x thruster 135/95
9x c2b pull up
500m row
15x thruster
15x c2b pull up
400m run
9x thruster
21x c2b pull up
post time

FGB TASK PRIORITY

workout:
5 min row
15x goodmorning
15x pvc push press
15x box jump
then:
3 rft
20x wall ball 20/14
20x sdhp 75/55
20x push press 75/55
20x box jump
20 calorie row
post time

PALEO BASELINES

workout:
500m row
400m run
5x clapping push up
10x pull up
10x split jump
then:
500m row for time
3 min rest
max push up
3 min rest
"helen"
3 rft
400m run
21x kb swing 35/53
12x pull up
post all three to comments

workout:
500m row
400m run
3 rounds
15x goodmorning
15x squat jump
15x situp
then:
15 blocks
30 second row
30 second rest
goal is to row at least 1 meter further each block than previous.

Women's Highlights from FL Sectionals by Again Faster c/o CF HQ

PALEO CHALLENGE

tomorrow we will start a 30 day paleo challenge.  this challenge is open to anyone who wants to participate.  there will be a discussion at the 6pm class touching on all points of paleo, and helpful sign-posts to get you through the 30 days.  we will do baseline workouts with those involved, and will retest at the end of challenge. 

read THE WHOLE 9's The Whole 30 to get an understanding of what you are in for over the next 30 days. 

this has the capacity to change not just your training, but your life for the better. 

sites that have a wealth of info:
Whole9
Robb Wolf
The Paleo Diet
Mark's Daily Apple

if you can't make the 6pm, just get with me when you come to train

workout:
5 min row
stretch
then:
4 rft
400m uneven farmer carry 53/35, 35/25
12x pull up
24x split jump
36x abmat sit up
post time