05/05/11 – Farmer's Friday

PJ’s Movie Corner

Today’s Recipe – Dry-Rubbed Espresso Chili Slow Cooker Ribs – Feasting On Fitness

Today’s Links –


Contemplating opening a new CrossFit 908, but in the 808. JJohnson, how jealous are you right now?
Portuguese Malassadas - Think Zepolles, but better. "Oh, Tim! I hope those are Paleo. I wouldn't want you to eat gluten, irritate your gut, and become immune compromised!" ....Stop

Schedule –

  • Mobility Warm Up
  • Strength – Press – 3-3-3-3-3 (Set a 3RM for baseline, or hit a PR)
  • WOD – 3 Rounds For Time
    • Farmers Carry – 300m (Men 100+ / Ladies 50+)  You can have uneven weights, dumbbells, barbells, kettlebells, JR in one hand and JJohnson in the other.  It doesn’t matter.  Just make it heavy.  Work on that grip!)
    • 40 Box Jumps (24″/20″)
  • Finisher – Max Hand Release Push Ups 1 Set- To do these correctly you cannot rest in the bottom position or anything other than a rigid plank with arms fully extended.  When you release your hands at the ground your chest, hips, and toes are in contact with the ground.  NOT YOUR KNEES.  If your knees touch the ground, the rep does not count. Your toes are not allowed to leave the ground or your set is finished.  Do them right, record your score, and let’s make it a priority to get better at them over the next two months.
  • Stretch

15 thoughts on “05/05/11 – Farmer's Friday”

  1. And here I was thinking you should open a CrossFit in Newark.
    Yeah, bad idea.

  2. Of your lovely vacation photos…yes.
    Of your terrible legoman hairdoo…..no
    I miss Erin.

  3. I like Vincents idea. My goal is to overhead squat a homeless person. Preferably while they remain asleep or passed out. That is my two month goal. My immediate goal is to put said homeless person in a shopping Cart and sprint pushing them in 100 yard increments doing 10 burpees in between for a 20 minute AMRAP.

    1. As a former denizen of Newark, I would definitely be interested in this WOD. Wonderfully scalable too, just change the size of your homeless person… Skinny crack addict for the ladies and bigger alcoholic as Rx for this?

  4. Brian that’s classic looks like me, a homeless person and shopping cart would beat the heck out of any prowler workout.

  5. Victoria is on point. I forgot to mention scalability. If you dodge the human feces on the sidewalk you get extra points. WINNING.

  6. Always makes me laugh :). And, Victoria, I loved ur comment!! LOL just picturing it! Haha!