CrossFit Phoenix

Monday, August 18, 2008

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

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Be the master wherever you are, and then wherever you stand is reality, and situations that come up cannot move you. Even if you have existing energy that would impel you to evil deeds, it naturally becomes an ocean of liberation. - Lin Chi (d 867?)

Sunday, August 17, 2008

For time

60 ring dips

75 push-ups

45 push presses(115# men,75# women)

exercises done in order, no partitioning.

Saturday, August 16, 2008

Rest Day or make-up WOD

"Frantastic"

21-15-9-15-21 reps of:

95/65# Thrusters
Pull ups

Post time to comments.

Terrance visits us from Camp Pendelton; although blistered and bloody hands from yesterdays WOD, he competitvely challenges Fran.

Tao Te Ching by LAO TSU Translation by Gia Fu Feng and Jane English

Twenty-Nine

Do you think that you can take over the universe and improve it?
I do not believe it can be done.

The universe is sacred.
You cannot improve it.
If you try to change it, you will ruin it.
If you try to hold it, you will lose it.

So sometimes things are ahead and sometimes they are behind;
Sometimes breathing is hard, sometimes it comes easily;
Sometimes there is strength and sometimes weakness;
Sometimes one is up and sometimes down.

Therefore the sage avoids extremes, excesses, and complacency.

Friday, August 15th, 2008

For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Post time to comments.

Thursday, August 14, 2008

Complete for time:

800m run
75% BW Push Press x 6 reps
400m run
Push Press x 9 reps
200m run
Push Press x 12 reps

Post time to comments.

Beautiful Split Jerk!

Welcome to group classes marissa!

Wednesday, August 13, 208

Complete for number of reps:

Power Clean
max reps 60% body weight (BW)
max reps 70% BW
max reps 80% BW
max reps 90% BW
max reps 100% BW

Rest as needed between sets

Post loads and reps to comments.

Is that the hamburgler??

Jeff and Kricket, I hope that you are having a wonderful and restful vaca' in Kauai; Everybody misses you guys and we can't wait to see next week. Thank you so much for the gift! You have no idea how much we love it (okay, maybe you do).

Tuesday, August 12, 2008

Rest Day

Humans born into this floating world
Quickly become like the roadside dust:
At dawn small children,
By sunset already grown white-haired,
Without inner understanding,
They struggle without cease.
I ask the children of the universe:
For what reason do you pass this way?

- Ryokan (1758-1831)

Monday, August 11, 2008

"Murph"

1mile run

100 pullups

200pushups

300 squats

1mile run

If you have a 20lb vest wear it.

Jeff and Kristi it was great having you train here, see you soon and good luck in all that you do.

Aloha

Scott and Alisha

Sunday, August 10, 2008

Snatch 1-1-1-1-1-1-1

Post loads to comments.

Don't Forget today's workout is only for the people who attended the previous week of skills on the snatch.

You may still attend todays workout but will not be able to participate in the snatch w.o.d.

Nice Snatch! :)

Jeffs first "witnessed" muscle up by the photographer. You met your goal before you left Phoenix, Congrats.

Saturday, August 09, 2008

Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

Post time to comments.

A very dedicated CrossFit Phoenix crossfitter, from out of town. Thanks for all the efforts you two have given since you came here.