How many ladies can the p-bars carry?

Sheena, Blair, Tita, KB, Varsha, & Lisa

Look at them triceps!

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WOD

as many rounds as possible in 12 minutes:
12 push presses, 50/35kg
12 chest-to-bar pullups
12 pistols

SupeRx = 70/50kg and alternating pistols. Post results to whiteboard!

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You stoked for this workout?

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2012 Regional WODs Are Here!

Boudy, Tita, Lee T

We told you there's a reason we make you farmer's walk so often! Check out the workouts for the regionals below. We'll schedule some times to complete these WODs in a competitive-type environment for those interested.

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WOD

"CHRISTINE"

3 rounds for time:
500m row
12 deadlifts, BW/.7BW
21 box jumps, 24/20#

15 minute cutoff time. Compare to 18FEB2011. Post results to whiteboard!

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2012 Regional Workouts Announced - CrossFit Games

Watch the videos. Get hyped. We will run these workouts at the gyms!

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How's YOUR setup?

Different schools of thought will enter the olympic lifts differently: some prefer having the thighs parallel to the floor, others setup the Rippetoe-style deadlift setup.

Tita

Regardless of preference, the important part is maintaining proper thoracic and lumbar curvature. Good posture remains paramount!

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WOD

back squat 8x3

then


5 rounds of:
250m row
20 dips
20 kettlebell snatches


Each round should be performed as quickly as possible. If able, strict muscle-up to a high set of rings to perform your dips. Rest as necessary between rounds. Post results to comments!

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Flynn agrees with Seahawks - Seahawks.com

Read: ESPN

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[Fix It!] Brian & Tita

Brian T.

 Tita

If you were to fix just one thing with each of them what would it be?

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WOD

jerk 12x2

then

for time:
120 double unders
60 kettlebell swings, 24/16kg
30 ring dips

Post weights used and time to comments!

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CrossFit Games Open Format Changes:

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Paleo Rx/Summer Solstice Party

Come join us for the end of The PaleoRx Challenge! Let's celebrate with some good eats and drinks, good music and even better friends! RSVP via Facebook!

All are invited, from PaleoRx, from FCF, and all friends! Bring something to share and let's hang out!

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WOD

"KELLY"

5 rounds for time:
400m run
30 box jumps, 24/20"
30 wall ball shots, 20/14#

compare to 10MAY2011.

Did you rest less? Are you faster? Post time to comments!

(and yes.. I'm posting the WOD early. ONLY for this week though...)

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Fit Club - Hemispheres Magazine (via Jeff P)

Is this article flaming CF or praising it?

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Rate These Racks!

Rack positions, that is.

An ideal rack means high elbows. 

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WOD

1RM clean

(It may be power or squat clean.)

compare to 20JAN2010 or 29DEC2010. Post results to comments!

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Mrs. M shared this walnut pesto recipe from Everyday Paleo during the 30-Day Journaling Challenge.  It is so easy to make, versatile and stores really well.  You can try freezing it in ice cubes and use a couple at a time as a stir fry topping, over chicken or in a pseudo pasta dish with spaghetti squash.

Walnut Pesto Sauce

4 oz fresh basil (3 ½ cups)

1 cup walnut halves and pieces

6 garlic cloves

1 cup olive oil

1 tsp sea salt

Juice from ½ a lemon

In a food processor, blender or magic bullet, add the walnuts, garlic, sea salt, and olive oil.  Process until smooth.  Add the basil and lemon juice and process again until smooth.

Easy peasy lemon squeezy.

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Wingman from this weekend

Video by Tita!

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WOD

"RANDY"
for time:
75 power snatches, 35/25kg

compare to 08APR2010.

Today's time to beat is 5:12/6:40.

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We're about to make another Primal Pac order- would anyone like to get in them?

Also, is anyone else interested in another Lululemon Trunk Show? Leave a comment here or forever hold your peace ...