"What goes on around you… compares little with what goes on inside you."
Emerson

 

Front Squat  8 – 8 – 8 – 8

Work up to a weight that is difficult for eight reps.  That’s your first set!  Complete the remaining 3 sets with that weight.  Rest as needed between sets.

50 rounds for time of…
1 kb swing (24kg – m / 16kg – f)
1 air squat
 
Do one KB swing starting from the ground to overhead, return the KB to the floor, return to standing (full hip and knee extension) position, and then do one complete air squat (to below parallel and back to full extension) and then bend over, retrieve your KB and repeat 49 more times.   

0 thoughts on “Posted: 4/17/2009

  1. julie says:

    Ladies, I just wanted to invite you all to Tony's place for a girl's/paleo night at 7:30 tonight. Bring the best paleo dish that you can come up with. No boys allowed except for Viggo, but his manhood was cut off so I don't know if you can call him a man anymore.

    This will be the perfect way for us to get to know each other, and learn some new paleo receipes.

    Don't worry we won't be too straight and narrow with paleo. Drinks will be allowed on the diet for tonight only… so make sure you have a ride, or pack an overnight bag and crash at the house.

    I hope to see you then.

  2. Dana says:

    I cannot believe what you have transformed my husband in to. He is going to be there at 6 am. I never thought I would see the day! I am so proud of him and thank you all for welcoming him. Juju – I hope to be there. I am going to have to research paleo diet versus the zone diet foods. I may need some tips. I know it's like the zone, but no dairy hence why I have never been interested in it attempting the diet. No need to worry though….I will bring something good. Now go to sleep people!

  3. Em says:

    Dana, you can go to http://www.paleodiet.com and look thru the recipes. I've got a shrimp dish coming….All I ask is anyone making something w/ Onions and peppers, please cut them large (I have a food allergy). THE PARTY IS ON!!!!

  4. steve says:

    julie,i can do everyones hair and then we can watch grease and have pillow fights!dont tell bettina.

  5. mere says:

    steve: you had me at hair…. cody: what bribe do you have to offer?? dana: nuts, berries, & meats/seafood(protein source)– i'm bring mussles tonight! em: 4am posting… i hope you have a nice nap planned before tonight!

  6. Sensei says:

    Pillow fights….HOLLA!! mmm…I especially like the paleo shake = 1 chicking breast, 2 almonds, 17.5 grapes, and a 1/2 cup of beef broth blended til smooth, Goes great flogging. 🙂

  7. Sensei says:

    I will where a dress, and stand in the corner, and provide security with Peter. As long as I can "keep an eye on things", for T of course. I wouldn't want a rogue pillow to hit Viggo or something. Juju, I bet you are regretting posting this now huh? lol …seriously…DC you better call me if plans are started.

  8. DC says:

    To the am person who brought the box of tissues in for me today.. Thanks.. and once again I wasn’t up set about that people didn’t do the WOD..Cause you guys do them all the time.. Oh and guys I would say we could go mess with the ladies; but juju is a pretty good shot, but we still might have to work on something… lol

  9. DC says:

    Oh and the last time some of them got together Josh, Thomas had to my a run to the store for more drink, and that was almost 2 am.. So if you have a lady going guys be prepard to either get the messed up call of come get me or I'msss staying atttt JULLLLIESSSS click.. and you as you look at your phone and say what!!! and shake your head… lol

  10. taylor says:

    Man, you guys are really getting worked up over a congregation of crossfit women! I love it! Now I see why we have to stagger our workout times at the gym, I think all your heads would pop off if we ganged up on you! I think we should have more little get-to-gethers, then sell tickets to the guys

  11. DC says:

    Ok here guys.. or you little crossdressing guys.. listen.. Do you guys know who is going to be at this party??? what it’s really about? lol, Lets see the Bartender aka JUju- have you ever had a drink from this girl.. holy crap…The Nurse aka Emily.. have you ever been out drinking with her or seen her drink- once again holy crap,The aussie..AKA Olympia have you seen or heard her while she drinks.. need i say it again, The Tiny Bean..AKA Molly-, hear she can force on drink on ya really easy,The dance party.. AKA Dana, let’s drink for time.. The Cake Devil..AKA Taylor.. Who wants shoots.. and thats just the start.. T’s House just became the new Hot bar for the ladies.. Plus i hear Emily,Taylor and Olympia and I’m sure jill will be there too.

  12. Les says:

    My two cents on this 'girls night only' deal….oh nevermind.
    See you folks later today for the WOD.
    Darren: I am FEELING yesterday's WOD big time!Way to go!

  13. Jill P says:

    wow..is all I can say..I was planning a a massage and quiet night at home but this sounds awesome. And since DC threw my name in the ring already…how do I get the 411 on location??

  14. ilario says:

    Jill, you're lucky i'm taking the boys camping tonight! Don, Mike and the other lawmen…you guys might have to do a drive by…I'm calling in the noise complaint now!

  15. DC says:

    To the Cake Devil.. AKA
    Taylor- you really think you could get more then 4 of you women to work out at the gym at the sametime??? That I would love to see.lol and To the smooth talker- AKA Jill since when does a NY girl stay home on a friday night when there are no kids or hubby around and get a massage and relax.. i call BS.. lol

  16. Josh says:

    Thomas and I are getting together at my house tonight for cheetos and hoho's. Then we are gonna crash a girl party. Who else is in?

  17. Don O says:

    Holy Canoli, I'm gone for a week and it turns into Spring Break!!!!….Hey guys, I'm gone for another week and why don't we welcome home Hamid and Joel a might proper…..Let's do a boy's night out with booze and chicks and guns and fire trucks…..who's with me……Hey Julie leave the back blinds cracked a few inches, make that a lot of inches for us with old, tired eyes….

  18. Debb says:

    Julie, I am so sad I cannot be at the "Paleo" girls get together and shake it down. I do believe we need this often!!! Well I've got the kids tonight and won't be out.You gals have a great time and share the best "recipes" with me later. Josh I want two monster shirts for the kids, I will be in tomorrow hopefully in time for the little monster workout. Oh..and DC there have been nights when it was only women working out, it was alot of fun, well we did have one guy..but he was too afraid/stunned/shy to say anything.

  19. DC says:

    Don.. Boys night NO!! GUYS OR MEN YES!!! lol I'm game when and where.. When debb?? I don't think I've ever seen more than maybe 4 or 5 females working out at once at CFW… So show me whats up ladies..Can all 20 plus of you workout at the sametime..Oh heres a idea.. ladies Vs guys on a sat wod.. what you think T?