Archive for May, 2011

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Workout of the Day: 23-May-2011

Photo:  (K. Toomey)

CrossFit WOD

Turkish Get-up Practice
Find 3RM TGU

21-15-9
Thrusters (115#)
Knee 2 Elbow

Hair Pulling


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Workout of the Day: 22-May-2011

Photo:  (K. Toomey)

CrossFit WOD

5 Min of Bridge Holds
50 Hollow Rocks

Pistol Practice

4 Rounds:
400 M Run
13 Burpees
26 Push ups

Eating Disorders, Obesity and Addiction


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Workout of the Day: 21-May-2011

Photo:  (K. Toomey)

CrossFit WOD

KB sequence: HALO, GOBLET SQUAT, TACTICAL FIGURE 8: 3 rounds, 10 each

KB Snatch Review

4 Rounds:
10 KB Snatch Right Arm (24/16kg)
10 KB Snatch Left Arm (24/16kg)
15 Chest 2 Bar Pull-ups

Paleo Vegetarians


Workout of the Day: 20-May-2011

Photo:  (K. Toomey)

CrossFit WOD

Pistol Practice

Rope Climb Technique

10-1 Front Squat 135# (from ground). 1 Rope Climb in between each round

Why are we eating this?


Screen shot 2011-05-17 at 11.50.45 AM

Workout of the Day: 19-May-2011

Photo:  (K. Toomey)

CrossFit WOD

5 min Skin the Cat Practice

30 M Handstand Walk or 90 Wall Runs

Deadlift 3-3-3-3-3-3
Weighted Push-up 5-5-5-5-5

Soy and Women


Screen shot 2011-05-17 at 11.48.56 AM

Workout of the Day: 18-May-2011

Photo:  (K. Toomey)

CrossFit WOD

Every Minute on Minute: 4 C2B Pull ups, 2 Forward Rolls

2 x Around the World Planks

DB or KB Complex
10 rounds for load and time
.  Try to use same weight DB entire time
Right Arm, then Left Arm
1 Power Snatch
1 OHS
1 Squat Clean
1 Thruster
1 Push Press
1 Squat

Don’t Believe Us Yet?


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Workout of the Day: 17-May-2011

Photo:  (M. Santos)

CrossFit WOD

KB sequence: HALO, GOBLET SQUAT, TACTICAL FIGURE 8: 3 rounds, 10 each

5 min practice Single Legged Double Unders

50 Push-ups with external rotation

Max 5 min KB Swings (24/16kg)
Max 4 min Knees to Elbows
Max 3 min Back Extensions (supermans)
Max 2 Min Box Jumps
Max 1 Min Double Unders

Count total reps

More Soy Dangers


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Workout of the Day: 16-May-2011

Photo:  (Cynergy CrossFit)

CrossFit WOD

Squat Mobility

OHS PVC Review

15 M There and Back Lateral Wall Walk

OHS 3-3-3-3-3-3-3

Finish with 50 partner med ball sit-ups

Soy is not a health food


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Workout of the Day: 15-May-2011

Photo:  (Cynergy CrossFit)

CrossFit WOD

4th Anniversary “Joshie”

3 Rounds for time:
21 Dumbbell Snatches right arm (40#)
21 L Pull-ups
21 Dumbbell Snatches left arm (40#)
21 L Pull-ups

The snatches are full squat snatches.

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007

2011 NYC Barefoot Run


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Workout of the Day: 14-May-2011

Photo:  (Cynergy CrossFit)

CrossFit WOD

KB sequence: HALO, GOBLET SQUAT, TACTICAL FIGURE 8: 3 rounds, 10 each

Tire Flip Technique

Partner WOD
One works through entire round while the other rests:
7 Rounds each:
2 Tire Flips
10 Sledgehammer each arm
10 Tire Jumps
10 Med Ball Cleans
250 M Run

Gift of Play