Karen

Well I think I will be doing Karen for the first time ever tomorrow to celebrate my new MedBall and break it in. this of course is if I wake up in time and my Freaking neighbor moves her car.

This Sunday....

This Sunday we don't exist! as usual.

However,
how is it that people don't live or want to live healthy? I met a lady the other day who said to me,
"I don't like Vegetables" I was absolutely floored. How can you not like Veggies?! she went on to mention that she likes them if there's enough butter (which part of me understands). Why do people hate them though? They are sooooo good and so important. So in closing eat an extra vegetable for those who don't eat them.

I Promise

I promise I will have a Plyo-Box Soon.

The Sunday Baseline

3 Rds for time I guess if you're into that:

run to the water and back approx 400m depending on the water
40 kb swings (1.5 Pood because that's what we have)
30 K2E (knees to elbows for those of you not in the know)
20 Push up Dip Cross throughs or Burpees
10 Deadhang pullup or kipping Pullups

Great Article on Sand Running By The Doc

Recovering that Abstatic status

3 rds for time:
25 Abmat Situps
25 V ups "Jack Knives"
25 Leg thrusts or 4 Count Flutter Kicks
10 Knees to Elbows
10 Ring Pushups


You'll feel this tomorrow. oh yeah and this is not Sean it is LL Cool J and Ladys Love Cool James's Six Pack.

The BEAR its been along time coming

We Have The Bars...
We Have The Weights...
All We Need Is The Will...

Let's do this!

The Sandwich from Hell...On Father's Day

"The Sandwich from Hell"
3 Rounds
200m Run on the sand
20 Push ups
30 Squats
20 Pull ups
30 Knee to elbows
20 Dips
30 KB swing

20 Burpees
30 Jumping Jacks
200m Run on the sand

This workout was written by a very motivated female Sheriff who shall remain nameless. This truly was the Sandwich from Hell. I sadly DNF'ed this because I was trying to coordinate my families Father's day...Now I realize excuses are like Assholes....you get the picture. Anyways so this took over an hour I think I got through one round so why did we do this workout? It was probably a poor choice but so is CrossFitting is it not?

Better Late than Never

As Promised...the "Sunday CrossFit" Blog
In the Immortal Words of Cheech Marin from Ghostbusters 2...
"Well Better late then Never"
(Refering to the Ghost Version of The Titanic Just Arriving)