Earn Your Weekend: KAREN, ANNIE, and AirDyne

Melissa F M and JP G

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WOD

1.

"KAREN"
for time:
150 wall ball, 20/14# to a 10/9' target

Compare to 10OCT2012. Time limit: 10 minutes. Rest 3 minutes, then

2.

"ANNIE"
50-40-30-20-10 reps for time:
double unders
situps

Compare to 07NOV2012. Time limit: 10 minutes. May use anchors. Ab-mat optional. Rest 3 minutes, then

3.

2 minutes max calories on AirDyne

Compare to 22OCT2012. All out max effort.
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Mmm... May I Have Some Poison With That? - The Liftstyle Leprechan

Do you still drink beverages with things like aspartame?

See also:

• Aspartame - Wikipedia
• Aspartame Information Center - Aspartame.org
• Aspartame Controversy - Wikipedia
• Aspartame is, By Far, the Most Dangerous Substance on the Market That is Added to Foods - Mercola.com

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Billing and Running

All billing requests must be emailed by midnight (Thursday night) on Friday, September 28, 2012.

• info@foundationcrossfit.com
• info@crossfitslu.com

Thanks!

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Melissa F (aka Luon Shadows) and JP (Latin for Jacked Pecs) running at CrossFit SLU.

Also: GOOD LUCK TO ALL OF OUR TOUGH MUDDERS THIS WEEKEND!

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WOD

for time:
1 mile run

then

5 rounds of:
3-position power snatch
10 cast wall walks
20 toes-to-bar

See CFSeattle's Skill Levels:

• Level 1 = 9:00
• Level 2 = 7:00
• Level 3 = 6:00
• Level 4 = 5:00

Where do you stack up? Post mile time to whiteboard.

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Stopping the Spread of Misinflammation - Starting Strength

Author Jonothan Sullivan jumps in defense of ice, with all the recent discussion about using ice or not post-workout. This is a lengthy article, but definitely a in-depth read. Become a better athlete and digest this knowledge.

See also: Example 1, Example 2

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