09/09/11 – Power Friday

Nasty Northeast Throwdown – Ron and Pat need two teammates for Sunday.  Anyone game?

Fight Gone Bad 6 – On September 17th, 2011, CrossFitters from around the world will come together to endure 17 minutes of one of our most grueling workouts in honor of those men and women who have given a lifetime of service and sacrifice.

For 17 minutes, we will push ourselves further, challenge ourselves deeper, feel the doubt and wonder what the hell we got ourselves into, and if we can make it, but then remember why we are there and appreciate fully those who we wish to honor. We turn to our community of friends and family, asking them to join us by donating what they are inspired to give to our two phenomenal organizations. REGISTER HERE

Barbells For Boobs – Saturday, Oct 22nd @ 9am.  Check out the Event HERE.
Mammograms in Action

Today’s Recipe – Two Glazes For Grilling – Chowstalker

Today’s Link –

Jillian getting full extension!
Leo getting proper depth on ring dips

Schedule –

  • Mobility Warm Up
  • Split Jerk – Work up to a heavy single – 10 min
  • WOD – With a continuously running clock complete 2 cleans (squat) every minute for 15 minutes.  Use approximately 80% of your 1RM.  Go heavy!  If you walk away thinking that you didn’t get a good workout, you didn’t go heavy enough!
  • 3 x 15 Hyper Extensions (No Weight) – Work on Form
  • Stretch

4 thoughts on “09/09/11 – Power Friday”

  1. I’m wodding with the girls but if you can get a girl we can go Girl team guy and I can slow down the boys!

  2. In case anyone is wondering…. for the Nasty Northeast

    Main Beach, Manasquan, NJ

    Arrival time/registration for athletes9:30-10AM

    Opening ceremony: 10:00-10:15

    Start time of throwdown: 10:45-11:00AM

    Party at Leggits afterward so come down and whoop it up if you aren’t going to do this.