Wednesday – 3/31/10

1 Shoulder press/push press/push jerk the first minute. 2 the second, 3 the third until you cannot complete the number of reps required. (Weight used is 75% 1RM Shoulder Press).
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MetCon: 3 Rounds
Row 500m
7 Deadlifts, 275/185lb
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Post Shoulder load and Minutes completed and MetCon time to comments.

Posted by Mike McKenna on 03.31.2010 at 7:08 am// Tagged: Couplet

Tuesday – 3/30/10

Back Squat – 5×5
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MetCon: AMRAP – 12 Min
5 Back Squat, 185/115lb
5 Push Press, 95/65lb
5 Burpees
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Post Back Squat loads and MetCon time to comments…

Posted by Mike McKenna on 03.29.2010 at 7:10 pm// Tagged: AMRAP

Monday – 3/29/10

Great Weekend!
Thank you everyone for all the great support, couldn’t have done it without you.
Now, back to work so CF 914 can be a force in the Team Competition next year!
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SDHP, 115lb – 3 Rounds,  Max Reps in 1 Min, Rest 1 Min
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MetCon: 4 Rounds
15 Box Jumps, 24/20in
12 SDHP, 95,65lb
9 KB Swings, 24/16kg
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Post SDHP Reps [...]

Posted by Mike McKenna on 03.28.2010 at 9:43 pm// Tagged: WOD

Friday – 3/26/10

OH Squat — 5×3
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“Diane” — 21, 15, 9
Deadlift, 225/155lb
HSPU
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Post time to comments…

Posted by Mike McKenna on 03.25.2010 at 10:07 pm// Tagged: WOD

Thursday – 3/25/10

Rest Day/Make-Up Day

If anyone is interested in attending either or both days of the CrossFit Games Sectional competition in Montclair, NJ this weekend, please call me or e-mail me for information or view the CF Games link to the right.  Should be a very fun and motivating weekend for everyone to see the elite level [...]

Posted by Mike McKenna on 03.24.2010 at 5:10 pm// Tagged: Event, WOD


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  • World Class Fitness in 100 Words

    -Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.
    -Keep intake to levels that will support exercise but not body fat.
    -Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.
    -Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.
    -Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
    ~Greg Glassman

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