Tuesday, March 9, 2010

Doug and Will work through the first Elements workoutTwo-postion Cleans
2, 2, 2, 2, 2

2 rounds for time
30 pushups
750m row

Getting a feeling of deja vu?  You should.  We're going to repeat the entire pre-Challenge week so that you are doing the Benchmarks under the same conditions as you did the first time.  Although not a Benchmark, compare this workout to February 2nd.  The Cleans are from the hang and then from the floor.  Finish with a nice push/pull metcon. Who could ask for more?

Monday, March 8, 2010

Atticus likes watching PRs.

Push Press
3, 3, 3, 3, 3

5 rounds for time
200m sprint
10 burpees

This is the first benchmark from the "Show Us What You're Made Of" Challenge.  Compare your performance to the February 1st workout.  And don't forget to get an "after" picture taken.

Sunday, March 7, 2010

What do you choose when you walk through the gym doors?  There is beauty in every movement -- choose that.

The two sides of Buddy: one moment soft and cuddly, the next hardcore CrossFitter. Either way, he is always El Grande. Get to know him at CrossFit Genius.Yes it is our ordinary make up day but this is no ordinary make up day because of this.

Friday, March 5, 2010

John finds the groove on his back squat.Deadlift 5x3

21, 15, 9
Body row
Ring pushup

Again, weight across on the deadlifts.  The metcon is a short push/pull couplet.  Work on extending your range of motion as much as possible. Both movements can be scaled up and down, so adjust the rings to make it tough but fast.