Monday 8.13.12

4 rounds of:

Max rounds in 3 minutes of:

3 Power Cleans (135/95)
6 Push ups
9 Air squats
Rest 1 minute.

Complete as many rounds as possible in each cycle. Goal is to maintain that max number of rounds across the 4 cycles.

Compare to 11.28.11

Strength:

With a continuously running clock, do one handstand push-up the first minute, two handstand push-ups the second minute,  three handstand push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

If It Doesn’t Say CrossFit, It’s…” by Dale Saran – free CrossFit Journal article [pdf]

Revalations-CrossFit Lisbeth

Nutrition & Fitness for the Busy Professional

CrossFit Murphy will begin a new “Get Your Mind Right Nutrition Challenge” Tuesday, August 14th. The kids are back in school, everything is back to a consistent schedule, no more vacations, so don’t make excuses. The goal for this challenge is to dial things back in nutritionally. Nutrition is the key, bottom line. This will be a two person team challenge so find a buddy! Post 2 person teams at gym today.  Details posted tomorrow.

“All men reveal themselves. Work hard, every single day, to make certain your revelation is exactly what you want it to be.”~CrossFit Lisbeth

36 Replies to “Monday 8.13.12”

  1. Well, I finally made it back. Thanks for the warm welcome back. And yes, I am going to be really sore tomorrow. I have missed Crossfit. It was good to see everyone. Thanks to all those that keep encouraging me to get back at it. I am glad to be back in the Crossfit Murphy family.

  2. HSPU(using ab mat+10/15lb plate) through 9
    WOD 5 full +3+6+6/6 full/6 full/5 full +3+6+6

    And….I love this picture, too sweet!

  3. 6 full rds shoulder press (75 lbs)
    WOD 4 full+3+6/4 full+3/4 full/4 full

    Welcome back Cable!

    Tracy you’re a beautifulllll soon to be mommy:)

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