02/04/11 – Last Day To Weigh In!

Happy Birthday to the DR.  After 30 years you have finally figured out how to float.

Today’s Recipe – Butter Chicken – Primal Eats

Today’s Links – Here are some previews to the CrossFit Journal.  I can’t post the full videos because the CrossFit Journal is by subscription only.  The cost is $25 per year.  It is a ridiculously cheap membership for a ridiculous amount of content.  The CrossFit Journal illustrates everything from  demonstrating and teaching any CrossFit exercise to building your @Home CrossFit gym.  Check it out, and see if it something you like.

• CrossFit Kids – Exercise and Brain Function
• Dogtown CrossFit – Muscle Up Drills
• Crash Course: The ButterFly Kip with Chris Spealler

Schedule –

• Mobility Warm Up
• Front Squat – 5-5-5-5-5 (Attempt to Increase weight each work set)
• WOD – Row 2K (Hold 80% of your 500m Max Effort Pace.  For every second you deviate on average, you must complete 5 knees to elbows)
• Accessory – 3 x Max Double Unders (If you are failing below 10 Double Unders, complete a total of 50)
• Stretch