Tuesday, December 08, 2009

Back squat stalls
In between each set
10 KBS's
5 KB presses R/L
5 tea cups L/R
10 GHD situps(these still fuck up my my hip flexers)

Saturday, December 05, 2009

WOD number one....This one was for Sue's mom...we join you in your fight!

Power cleans
Wall Ball
Run 800 meters
Power cleans
Wall ball
Run 1 mile
Done: 32 mins

WOD number two(two hours later)
Lumberjack WOD
20 deadlifts
Run 400
Run 400
Box jumps
Run 400
Run 400
20 OHS
Run 400
20 Burpees
Run 400
20 Dumbell squat cleans
Run 400
32 mins

Tuesday, December 01, 2009

Last Saturday I ran a 5k in 29mins. It sucked, I hurt all over.


Back Squat 3x 155/ 3x 165/ 3x185 Deadlift 3x 195/ 3x205

KB Front squats
After party
Clean pulls, up to 155#

Tuesday, November 24, 2009

Eating was Beef for Break-fast
Lunch baked chicken.
WOD: 95#
20 mins for rounds
2 cleans
2 Front squats
4 Back squats
(four rounds)
At the ten min mark I could no longer do the Front squats. Instead of dropping weight I took out the Front squats.
2 Cleans
4 Back Squats
(Four rounds)

Sunday, November 22, 2009

Wall presses/ Barbell lunges/ beach rows/
10 deadlifts at 135#
200meter sprint
Three rounds 4 min's
lungs gone!

Thursday, November 19, 2009

Monday: Backsquats 95#x10, 125#x10, 135#x20,Deadlifts 135#x10, 155#x10, 185#x10,Form control: had to use a ball for depth on backsquats sincei have issues with that. Deadlift, dead stop no touch and go.

Tuesday: Heavy TGU's 10 swings at the end of each set of TGU's: Movement day, meaning just move some weight but don't push limits.

21-15-9 Cleans @ 100# / Paralet push ups with feet on a box.

Tuesday, August 18, 2009

Crossfit Watertown/Lis Darsh

Grow or Die

melistireMelissa drags one of our new toys around out back. (Thanks to Jen for the new tire sleds, sand bags, etc. to spice up our workouts!)

Grow or die. Adapt or wither. Those are really the only two choices that Mother Nature has afforded us since the beginning of time. We’ve seen evolution of plant, animal, and human life that follows this basic rule. Athletics are no different. Grow or die. Adapt or wither.

You can’t expect to sit on your little throne of performance or knowledge and never have to strive, stretch, or change in any way. Or, if you expect or want to, then you’re not our kind anyhow.

We’re interested in people who want to grow, adapt, stretch, and change. People who want to become more than what they already are. If that’s you, call us for your free first session. We can help. And if that’s not you, why are you wasting your time reading our blog?