Monday, 02.08.10: Beginning Basher

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Foo

"I take nothing for granted. I now have only good days, or great days. "

-Lance Armstrong

MONDAY

Deadlift  3-3-3-1-1

These sets should be heavy.

 

Pull... Jump... and Squat

 

20 pullups

run 400m

20 box jumps

run 200m

15 front squats 115#,75#

X4rounds

Practice double unders

Congratulations to Coach Caleb Medley for completing the Huntington Beach Marathon this past Saturday. Caleb finished his first marathon in 3.53:00! Great work Caleb!

This Saturday, February 13 at 10:30, trainer Rob Bud will be hosting a "Quick to Recover" clinic. Flexibility, joint mobility and alignment are all important components when developing and maintaining a fitness program. This clinic is FREE for all US CrossFit members and we look forward to seeing you there! Email Katie@uscrossfit.com for more information.

We are looking forward to a GREAT week here at US CrossFit!

 WOD:

deadlift  3-3-3-1-1

then...
 
20 pullups

run 400m

20 box jumps

run 200m

15 front squats 115#,75#

X4rounds

 

then...

Practice double unders
 

6 Comments:

1. First of all, Brad, you gotta get healed up soon so we can head out to the Lumberyard! Get well soon buddy! Second...Welcome back Dan! As much as we enjoy Mark's WODs, it's still good to have you back. Great work today everyone!
Comment by Darby — February 8, 2010 at 6:52pm
2. Thank you buddy! Please remind me to take either Mike,Jeremy, or Tiffani out to the desert with me next time. That shit hurt!! Hopefully some Smoke will help this the pain a bit. Who Dat!
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