R.O.B.Y.N.

the birthday girl

----

WOD

backsquat 1RM

then

"R.O.B.Y.N."

3 rounds for time:
16 burpees
16 kettlebell push press, 32/20kg
16 handstand pushups
100m sprint

The kettlebell push press is done with one arm. You may handle the volume however you like. Post results to comments!

----

Stop Doing Curls - Gawker

Do you know people who still curl weights? Have you had a talk with them or are they so far gone?

----

DAS CHIPPER.

Robyn!

----

WOD

"DAS CHIPPER"

for time:

30 burpees
100 double unders/du attempts
30 t2b
30 wall ball shots
30 cal row/airdyne
30 ring dips
30 box jumps, 30/24"
30 strict weighted situps, 5/2.5kg
3 hills
30 pistols
30 oh bumper lunges, 25/15kg

Post time to comments!

----

"Tension" is two opposing forces pulling on an object.



"Position #1 is where you start. Position #2 is where you finish.. and whatever is in the middle is the movement and that's [called] the tunnel."

Be in a good position before you "enter the tunnel"- if your setup in the deadlift isn't efficient, you won't be able to perform tomorrow's WOD well.

----

Mob

Tony's in town and he, Adam and myself will be attending Kelly Starrett's CrossFit Mobility Certification this Sunday at Rainier CrossFit.

We will also be running a SMR Coaches Clinic Certification on December 4th & 5th with Network Fitness.



Steve Maxwell is also coming to Seattle for a Joint Mobility and Bodyweight Conditioning Seminar on Sunday, October 10th.

----

Max's Birthday WOD

for time:
800 meter run
22 kb swings 24kg/16kg
22 dolphin burpees
22 double unders
22 power cleans, 50kg/30kg
22 pistols
22 clapping pushups
22 wall ball shots
800 meter run

Robyn has some pretty sweet clapping pushups!

----

http://www.livestrong.com/article/243763-how-much-fish-oil-should-i-take-in-a-day/

How much are you taking? Do you use the Whole 9 Calculator?