Ring Around the Rhino

"Ashes, ashes, we all fall down"

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WOD

"TABATA THIS!"

tabata squat
tabata pullup
tabata situp
tabata pushup
tabata row (cal)

Rest 1 minute between each station. Tabata intervals are 20 seconds of work, followed by 10 seconds of rest. Repeat for 4 minutes (8 rounds). Your tabata score is the lowest amount of reps in any exercise interval. Your workout score is the combination of tabata scores across all five exercises.

compare to 14MAR2011. Post results to comments.

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Hmm.



Anthony Anderson x Bill Bellamy x Jadakiss x Jason Terry (SEATTLE!) of the Dallas Mavericks x Jameer Nelson of the Orlando Magic.

Publicity is still publicity! See the kipping ring row at 3:44?!

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BREAKING NEWS: Baby Rhino On the Way

I guess someone really wanted to attend our Holiday Party!

Keep Alexis & Ryan in your thoughts!

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WOD

Happy Birthday KB!

overhead squat 12x2

then

1/2 "ANGIE"

for time:
50 pullups
50 pushups
50 situps
50 squats

The pullup is to be strict. Ab-mats and foot anchors can be used for the situps. Compare and contrast to 02SEP2011.

We'll be pre-posting workouts until we're done with the CFG Open.

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Congratulations to the WHOLE30 Participants for completing two full weeks!

Check this out: http://crossfitwesthouston.com/2011/10/03/five-steps-to-a-successful-whole-30-challenge/

I agree. Do you?

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Zeb & Rhino

Can you find the two FCFers?

Congratulations to Zeb and Ryan (O.) for attending and completing their CrossFit Level 1 Certifications this past weekend down at CrossFit X Factor in Portland, OR.

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WOD

split/push jerk 1RM

Post results to comments or BTWB.

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Orin, Max and I are making some jerk boxes, but it takes forever!



Hopefully you'll have them sooner than later...

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Animals

To build some intensity for barbell lifts, aggressive stomping (no more than 6!) will set off a "fire" in the heels. It also helps focus on the task at hand.

And yelling as loud as you possibly can helps too:

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WOD

back squat 5-5-3-3-1-1

Time to find your true 5, 3, and 1 rep max!

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Other than being a genetic beast, strength is a skill only a few dedicated will work towards.

Have you been getting stronger?