2 August 2009

Marcos Morales squatting 455lbs

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2 Aug 2009

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

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Strength Work

Bench Press 5x2 (85%)

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Why sugar shouldn't be part of your diet







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1 Aug 2009

1SG Stephen Maney getting ready to pull.

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1 Aug 09

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments


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Strength Work

Front Squat - 75% 3x3

Lots of squats today...

Marcos Morales

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31 July 09

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

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Strength Training:

Find your 1RM on Push Press

Evan Gay just finished the 10k run

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30 July 09


Rest Day

Good job everybody

Andy Ibarra



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Wednesday 090729

Run 10 K

Post time to comments.

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Strength Training:

5x2 Snatch (85% of max)

If you don't know your max, we'll play around with some weight until we find a proper amount.

Going to start posting the WOD from the main site

Alright well since lately we've started having much more interest in following Crossfit, I'm going to start posting the WOD on this site. It will be the same as the one on the main crossfit site but here we can all post our times/rounds/weight etc. Here's the first one:


With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

For most of us, we will be scaling this to about 95 lbs. This weight should be low enough that you will be able to do at least 7 or 8 rounds but after that, you should have to grab 'em to get more. Make sure you post the weight used to the comments as well.

Thanks in Advance

We have received word that a much desired and needed rowing machine is en route to our location! We want to extend our deep gratitude in advance to Mrs. Butler, our Commander's wife and B Co FRG leader for being so helpful and generous. We are waiting in anticipation and will take lots of pictures when it arrives!

Thanks again,
Crossfitters of Sadr City