Monthly Archives: September 2013

Weekly Workout Wrap Up (CFGT 2014 Wk6)

Monday 9/23 Box Squat: Work up to 1RM 1@135, below parallel 3×6 (climbing) front squats 6@85, 6@95, 4@105 3x max reps of Glute Ham Raises 5, 6, 7 reps AMRAP 10 300m row, 30 abmat situps 4 rounds + 170m … Continue reading

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Paleo Coconut Flour Pancakes

Last Monday, I started (along with 24 other people at my CrossFit affiliate) the Lurong Living Paleo Challenge. This is an 8 week nutrition and exercise challenge. Over 8 weeks, CrossFit affiliates all over participate in 8 WODs that have … Continue reading

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Weekly Workout Wrap Up (CFGT 2014 Wk5)

Oh, hey there. Remember me? I am not sure I can even call myself a blogger anymore. It’s sad. I’m sad. Sorry for disappointing you all but I have had a lot going on and have been super busy. And … Continue reading

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Weekly Workout Wrap Up (CFGT 2014 Wk4)

Monday 9/9 Box Squat- work up 1 RM 150# Front Squats- 3×6 85#, 95#, 100# Sumo Deadlift- 3×12 85#, 105#, 115# 3RFT (rounds for time) of 400m run, 15 air squats, 15 20″ box jumps, 15 air squats 10:09 Rx … Continue reading

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9/11 Tribute WOD

Last night at CrossFit I participated in a 9/11 CrossFit WOD. The energy and the hard work that showed througout the entire workout and afterwards was heartwarming. Our coach couldn’t have said it any better… The workout looked like this… … Continue reading

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Weekly Workout Wrap Up (CFGT 2014 Wk3)

Monday 9/2 Back Squat Medley 10@30% of max (45#) 10@40% of max (53#) 10@50% of max (70#) 10@60% of max (85#) max reps @ 60% (30@85#) Glute Ham Raises- 3×6-10 Complete WOD: 3-6-9-12-15 Hang Snatch @ 75#, Burpees, Box Jumps … Continue reading

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